8 best vegetable sources of protein

Some of the best vegetable sources of protein include whole soy products, such as edamame or tofu.
Vegetable sources of protein are lower in calories and higher in fiber than animal sources.
To add vegetable protein to your diet, mix it with stir-fries, soups or salads.
Visit the Insider Health Reference Library for more advice.

Vegetable sources of protein, such as beans and legumes, are usually lower in fat and more fiber than their animal counterparts, such as beef or chicken. However, animal protein sources tend to have higher amounts of protein per serving, which helps to meet nutritional needs.

Here are eight of the best sources of complete plant-based proteins.

1. Quinoa

quinoa salad healthy food lunch dinner vegan meal — A quinoa salad with mango, carrot, red pepper and red onion.

Quinoa is a seed that is not only a complete protein, but is also full of fiber. Fiber can improve gut health by relieving constipation and can help with weight control by increasing satiety.

A cup of cooked quinoa contains eight grams of protein, 222 calories and five grams of fiber.

How to eat: You can add quinoa to your diet as a substitute for rice or add it to your soups or salads.

2. Tofu

healthy lunch tofu salad — Add tofu to salads or on top of sautéed vegetables.

Tofu is also a complete protein source made from soy. Tofu contains essential minerals like calcium and magnesium, which promote bone health.

Three ounces of tofu contains eight grams of protein and only 80 calories.

How to eat: Tofu has minimal flavor by itself, so you can incorporate it into your diet by mixing it in fried dishes or adding it to the curry.

3. Tempeh

Vegetarian vegan tempeh — Tempeh can be added to stir-fries or salads.

Tempeh is similar to tofu, but it is made from fermented soy. It is often used as a meat substitute for vegans and vegetarians.

A cup of tempeh contains 34 grams of protein, 319 calories and five milligrams of iron.

How to eat: You can incorporate tempeh into your diet just as you would with tofu: mixing it in stir-fries or adding it to vegetable skewers.

4. Edamame

Edamame is cooked green soy. These grains are not only rich in protein, they are also low in calories and high in fiber.

A cup of cooked edamame contains 19 grams of protein, 224 calories and eight grams of fiber.

How to eat: Edamame is easy to add to your diet by spraying it on salads, eating it as a snack or mixing it with fried rice.

5. Lentils

lentil soup — Lentils are a great addition to soups.

Lentils are a type of legume. They also contain resistant starch – a type of carbohydrate that is digested slowly and helps prevent blood sugar levels from rising. This makes it a great option for people with diabetes.

A cup of cooked lentils contains about 18 grams of protein and 230 calories.

How to eat: Lentils are a great addition to hot winter soups or stews, but they can also go well with Indian dishes.

6. Chickpeas

Sahadi Thumb Hummus 001 — The hummus is made from chickpeas, making it a healthy and protein-rich snack.

Chickpeas are another type of legume. They are rich in folic acid – a B vitamin your body needs to make new cells.

A cup of chickpeas has 15 grams of protein, 363 calories and 70 mcg (micrograms) of folate.

How to eat: Chickpeas are the main ingredient of hummus, so eating hummus as a vegetable sauce or as toast is a good way to add chickpeas to your diet.

7. Rice and beans

When eaten separately, rice and beans are incomplete sources of protein. However, when paired, they form a complete protein. Beans are also a good source of iron.

One serving (100 grams) of white rice and black beans contains 10 grams of protein, 272 calories and three mg of iron.

How to eat: Rice and beans are a good accompaniment to meals with vegetables and other sources of protein.

8. Ezequiel’s Bread

Ezequiel Bread Healthy Bread Avocado Toast — Replacing regular bread with Ezekiel bread can increase your protein intake.

Ezequiel’s bread is a type of bread made from wheat, barley, lentils, soy and spelled. It is a complete protein source. One serving of Ezequiel bread has four grams of protein and 80 calories.

How to eat: You can add Ezequiel bread to your diet by replacing it with other types of bread when making sandwiches or toast. For an added boost of protein, make a tempeh sandwich with Ezequiel bread.

Vegetable protein vs. animal protein

If you are on a plant-based diet, it is essential to monitor your protein intake. It can be difficult to meet your daily protein needs by eating only plant proteins, as they are less efficient sources of protein per calorie.

“It would take about 200 calories of almond butter to get seven grams of protein, while it would take just 35 calories from two egg whites to get the same seven grams of protein,” says Muhlstein. So if your goal is to maintain or lose weight, portion sizes are still important.

Proteins are macronutrients – nutrients that your body needs in large quantities to function properly. Proteins are especially important because they contain amino acids. Amino acids are involved in everything from digestion to the growth and functioning of the immune system.

There are about 20 amino acids that can form proteins, says Ilana Muhlstein, MS, a registered dietitian in a private practice in Los Angeles, California. Of these, nine are considered essential, which means that your body cannot produce them on its own, so they have to be obtained through diet. When a protein source contains all nine, it is considered a complete protein.

“Animal products like meat, chicken and fish are considered complete proteins, while most plant proteins are incomplete,” said Gal Shua-Haim, MS, a registered dietitian in San Diego, California.

Animal products also have some additional vitamins and nutrients that plant proteins normally lack. Muhlstein says that some nutrients that are often lacking in plant-based diets include:

However, there are many benefits to choosing plant-based protein sources. These benefits include:

Insider Takeaway

Most sources of plant protein are incomplete proteins. However, both Shua-Haim and Muhlstein explain that you can get all nine essential amino acids by eating a varied diet of whole foods, even if it’s plant-based.

Combining vegetable sources of protein, such as whole grain bread with hummus or rice and beans, is another way to help you get the essential nutrients you need.

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