The 20 Best Sources of Plant-Based Protein

Proteins are, along with carbohydrates and fats, macronutrients that make up certain foods in greater or lesser amounts.

They play a major role in the structure and construction of our cells and organs, notably the muscles, skin, hair, nails, etc.

Compared with animal proteins, many plant proteins have slightly lower levels of essential amino acids, particularly lysine. And to a lesser extent methionine and threonine.

But exclusively consuming plant proteins does not prevent you from having a balanced intake of essential amino acids, as long as you make the right combinations!

Here are the 20 foods richest in plant proteins. To learn all about their role in our body, read on after the list.

Also read the Best plant protein: our buying guide

1. Spirulina : 65 g of protein per 100 g

Spirulina is a cyanobacterium, often mistaken for an alga, growing in fresh, alkaline water. It naturally contains trace elements and minerals as well as all the amino acids that the human body cannot synthesize.

Also read the All our spirulina recipes

Recipe ideas : We buy it in powder or flakes and sprinkle it over salads or into plain yogurt. A small teaspoon a day is enough. For easier use or during a course, we buy it as tablets.

2. Tofu: 36 g of protein per 100 g

A legume derived from the soybean, tofu has many nutritional benefits. It contains all the essential amino acids for the body.

Recipe ideas : pan-fry the tofu in a skillet with a touch of grapeseed oil, add it to a quinoa salad or a grain-and-legume mix. Tofu has very little flavor. Eat it boiled and add spices : a tofu curry ! 

3. Moringa : 27.1 g of protein per 100 g (powdered)

It is a tropical tree. From moringa, people consume the seeds, roots or leaves (in powder). It contains 8 essential amino acids. 

Recipe ideas : sprinkle moringa seeds over homemade vegetarian bruschettas, a pizza or a quiche. Add it to a vinaigrette to accompany your dish. It pairs very well with cocoa and is also used as a spice. 

Buy organic moringa: my selection

I recommend the organic moringa powder from the French brand amoseeds. It comes from a small cooperative located at 2,000 meters altitude in the Himalayas, in India.

I have always recommended amoseeds because its founders source directly from local organic cooperatives. They therefore offer very high-quality products at lower prices.

Don’t forget to use our promo “DARWIN” to get 5% off (valid on all products), and up to 25% off on a bulk order.

4. Hemp seeds: 26 g of protein per 100 g

Hemp seeds are very nutritious and contain a considerable amount of fiber, vitamins and minerals. They come from the cannabis plant, however those intended for consumption do not have high THC concentrations. Hemp is rich in omega-3 (essential fatty acids).

Recipe ideas : Delicious in salads, pastries, savory snacks and yogurts.

Buy organic hemp seeds

I also recommend the organic hulled hemp seeds from the Amoseeds brand.

These are grown and processed in Europe, certified organic and non-GMO.

At checkout, use promo code “DARWIN” to get 5% off, and up to 25% off on a bulk order.

5. Lentils : 25 g of protein per 100 g

A legume rich in plant protein, fiber, antioxidants, and minerals. Low glycemic index and low in fat.

Recipe ideas : Lentils are delicious in soup, bound with a little crème fraîche. Blend with a sweet potato for a smooth, comforting texture. 

6. Fenugreek seeds : 23 g of protein per 100 g

Fenugreek seeds are a legume that is very rich in nutrients. They contain iron, protein, fiber, magnesium, phosphorus, fats, calcium, and essential fatty acids. 

Recipe ideas : to be used as a spice. Prepare a nice piece of white fish of your choice or tofu and sprinkle it with fenugreek spice. It’s also found in an oriental blend: the Ras-el-hanout.

7. Tempeh: 20 grams of protein per 100 g

Tempeh is almost identical to tofu because it is made from soy sprouts. It also contains proteins with good biological value. It has all the amino acids necessary for our body.

Recipe ideas : a vegetarian burger! Place the grilled tempeh in the center of your burger. Prepare your homemade sauces and bake your fries in the oven with a little peanut oil. 

8. Cocoa : 19.6 g of protein per 100 g

In addition to being delicious, cacao (raw if possible) is rich in magnesium, antioxidants, carbohydrates and fats. Ideal for gaining energy. Eat in moderation. 

Also read All our cocoa recipes

Recipe ideas : bite directly into raw cacao beans. Or squares of 70% dark chocolate, or powdered, mixed into a glass of hot milk. Sprinkle cacao over your salads, your yogurts. Finally, don’t hesitate to treat yourself with a good dark chocolate fondant (no added sugars).

9. Seeds (sesame, sunflower, poppy, almonds) : 18 g of protein on average per 100 g

From the oilseed family, seeds have a satiating effect and are rich in omega-9 (unsaturated fatty acids)

Recipe ideas : to add to all your salads. Create your homemade granola !  Add them to muffins or into a smoothie. Seeds are the perfect snack ! 

10. Chia seeds : 17 g of protein per 100 g

These are complete proteins. Chia seeds contain the 9 essential amino acids that allow the formation of proteins. Rich in omega-3 (an essential fatty acid), and fiber.

Also read How to use chia seeds to lose weight

Recipe ideas : a delicious homemade lemonade, add chia seeds to it. For breakfast with fruit, Greek yogurt and rolled oats. Short on time ? Blend it all and you get a tasty smoothie. 

Also read All our chia seed recipes

11. Quinoa : 14 g of protein per 100 g

Originally from the Andes, quinoa has become a global food. Easily digestible, low in fat, rich in iron and protein, it contains no gluten but is just as filling. 

Recipe ideas : a lovely salad with a soft-boiled egg, avocado, cherry tomatoes, fresh spinach, seeds. Make yourself a homemade dressing with hazelnut oil. Quinoa can also be eaten as a dessert in the same form as rice pudding. 

12. Goji berries : 12.1 g of protein per 100 g

Small red berries rich in 18 kinds of amino acids, including 8 essential ones. Goji berries are eaten dried, fresh or powdered.

Recipe ideas : as a snack ! Make yourself a homemade granola : nuts, oats, cocoa, goji berries, raisins. Make cereal bars with the same mix. Snack on them throughout your day. 

13. Maca : 10.2 g of protein per 100 g

This Peruvian tuber contains almost all the amino acids. Maca is one of the most interesting foods from a nutritional standpoint, and particularly fortifying!

Recipe ideas : make your cookies, cakes, chips ! Used to make drinks : in a milkshake, for example, or add a teaspoon to your usual hot drink.  

14. Beans : 9 g of protein per 100 g

White, red or black, beans are the second legume to be an excellent source of protein. They are also rich in fiber, iron, phosphorus as well as antioxidants, and they contain very little fat.

Recipe ideas : A vegetarian chili ! Mix red and black beans. 

15. Cereals (wheat, rice, corn) : on average 8 g of protein per 100 g

Prefer them in whole form. Minimally refined, they will satisfy you more quickly and in smaller quantities. Beware of the limiting factor : lysine. 

Recipe ideas : as a bowl, endlessly customizable ! The grain is your base (add a legume), complete your bowl with an egg, fresh spinach, seeds, etc…

16. Chickpeas : 5 g of protein per 100 g

Rich in fiber, vitamins, minerals, trace elements (zinc, copper, fluoride…), chickpeas are an excellent legume for health.

Recipe ideas : pan-fry the chickpeas, you’ll get small, grilled and delicious bites. Pita bread with a good homemade hummus accompanied by marinated vegetables. 

17. Leafy greens: 1 g of protein per 30 g of spinach. 3.3 g per 100 g of kale. 2.8 g per 100 g of broccoli

Excellent source of vitamin C, iron, zinc, copper and manganese. Enjoy them without moderation ! Favor local and seasonal products. 

Recipe ideas : vegetarian lasagna with a watercress salad. A vegetable soup for winter, a gazpacho in summer ! Kale sautéed with seeds!

19. Mushrooms (shiitake): 2.4 g of protein per 100 g

Mushrooms, and notably shiitake, contain 18 amino acids (including 7 of the 8 essential ones).

Recipe ideas : a good mushroom fricassee with garlic. Otherwise enjoy them raw on a salad. 

20. Herbal infusions : rhodiola, yerba mate…  

Together, rhodiola and the yerba mate plant contain between 7 and 12 of the essential amino acids.

Recipe ideas : As a decoction, hot or cold. Herbs for infusion can accompany you everywhere.

How do plant proteins work?

Biologically, proteins are composed of amino acids and peptides linked together. They are the building blocks of life, of our body and of every cell in our body. We therefore speak of groups of amino acids to refer to a protein but also of peptides or polypeptides to describe small groups of amino acids.

The amino acids recognized by our body and our genes total 21. These 21 essential and non-essential amino acids are components of our muscles and organs and form new proteins.

We count 9 essential amino acids, which are not produced by the body. Plant proteins have a limiting factor: they never contain all the essential amino acids at the same time, except for quinoa and soy.

What do they provide us with?

Foods rich in plant proteins offer us a multitude of benefits :  

• A good-quality protein content, however don’t forget to make combinations (legumes + cereals) to avoid any deficiencies. Proteins are complementary ! 
• Their bioavailability, that is the proportion of active compounds that reaches the bloodstream unchanged. 
• Good digestive assimilation: this is called CUD, the coefficient of digestive utilization. That is, the amount absorbed by the intestine compared to the total amount of a food ingested. 
• Their richness in mineral salts, trace elements, fiber, and vitamins.

They are also cholesterol-free and contain fats that are beneficial to health. And their high content of complex carbohydrates and fiber makes them major assets for health and weight control.

Plant proteins vs animal proteins

The RDA (recommended dietary allowance) for protein is less than 1 g/day. Animal proteins have a better biological value than plant proteins. Ideally, a balance should be maintained between these two types of protein.

Plant proteins are rich in unsaturated fatty acids and antioxidant compounds (vitamin C, carotenoids, polyphenols). 

Among these, cereals (wheat, rice, corn) are low in lysine and high in sulfur-containing amino acids. Legumes, on the other hand, such as peas, beans, and lentils are deficient in sulfur-containing amino acids but are rich in lysine. 

In contrast, animal proteins have high levels of essential amino acids and are rich in calcium, iron, zinc, vitamin A and B12. 

ALSO READ the Best whey: our buying guide

Vegetarians and vegans: how to avoid deficiencies with plant proteins

Vegetarians, vegans — solutions exist to prevent deficiencies and/or anemia : 

• Taking dietary supplements. Treatments work, target your needs, favor purchases from specialized stores, and don’t hesitate to ask your doctor, dietitian, or pharmacist for advice. 
• Work on a dietary balance with a nutrition specialist, such as a dietitian or a medical nutritionist. 
• Choosing plant-based proteins carefully (organic if possible). Choose those with good nutritional values and an adequate digestibility coefficient (excellent for proteins).

Report compiled by Chloé Vitally, dietitian, and Charlotte Jean