The 20 Best Sources of Plant-Based Proteins

Proteins are, along with carbohydrates and fats, macronutrients that make up a more or less significant quantity of certain foods.

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

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

But an exclusive consumption of plant proteins does not prevent having a balanced diet with essential amino acids, as long as the right combinations are made!

Here are the 20 foods richest in plant proteins. To fully understand their role in our body, see the list below.

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 algae, growing in fresh and alkaline water. It naturally contains trace elements and minerals as well as all the amino acids that humans cannot synthesize.

Also read All our spirulina recipes

Recipe ideas: It can be bought in powder or flake form and sprinkled on salads or in natural yogurt. A small teaspoon per day is sufficient. For easier use or during a cure, it can be purchased in tablet form.

2. Tofu: 36 g of protein per 100 g

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

Recipe ideas: Grill the tofu in a pan with a touch of grape seed oil, add it to a quinoa salad or a legume cereal 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 (in powder)

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

Recipe ideas: Sprinkle the moringa seeds on homemade vegetarian bruschettas, a pizza, a quiche. Add it to a dressing to accompany your dish. It pairs very well with cocoa and is also used as a spice.

Buy organic moringa: my selection

I recommend organic moringa powder from the French brand amoseeds. It comes from a small cooperative located 2000 meters above sea level in the Himalayas, in India.

I have always recommended amoseeds because its founders source directly from local organic cooperatives. They offer products of very high quality at a lower cost.

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

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

Hemp seeds are very nutritious and contain a considerable amount of fibers, vitamins, and minerals. They come from the cannabis plant, but those intended for consumption are not THC concentrated. Hemp is rich in omega 3 (essential fatty acids).

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

Buy organic hemp seeds

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

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

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

5. Lentils: 25 g of protein per 100 g

A legume rich in plant-based proteins, fibers, as well as antioxidants and minerals. Low glycemic index and they contain little fat.

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

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

Fenugreek seeds are a highly nutrient-rich legume. They contain iron, proteins, fibers, magnesium, phosphorus, lipids, calcium, and essential fatty acids.

Recipe ideas: to be consumed as spices. Prepare a nice white fish of your choice or tofu and sprinkle your fenugreek spice on it. You may also know it in an oriental mix: Ras-el-hanout.

7. Tempeh: 20 grams of protein per 100 g

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

Recipe ideas: a vegetarian burger! Place grilled tempeh at the center of your burger. Make your own homemade sauces and bake your fries with a bit of peanut oil.

8. Cocoa: 19.6 g of protein per 100 g

Besides being delicious, cocoa (preferably raw) is rich in magnesium, antioxidants, carbohydrates, and lipids. Ideal for gaining energy. To be eaten in moderation.

Read also All our cocoa recipes

Recipe ideas: indulge directly in raw cocoa beans. Or 70% dark chocolate squares, or as a powder, mixed in a glass of hot milk. Sprinkle cocoa on your salads, your yogurts. Finally, treat yourself to a good dark chocolate fondant (without added sugars).

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

From the family of oilseeds, seeds have a satiating power and are rich in omega 9 (unsaturated fatty acids).

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

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

They are complete proteins. Chia seeds contain the 9 essential amino acids that allow the formation of proteins. Rich in omega 3 (essential fatty acid) and fibers.

Read also How to use chia seeds for weight loss

Recipe ideas: a delicious homemade lemonade, add chia seeds to it. For breakfast with fruits, Greek cheese, and oatmeal. In a hurry? Mix it all and you get a delicious smoothie.

Read also All our chia seeds recipes

11. Quinoa: 14 g of protein per 100 g

Originating from the Andes, quinoa has become a global food. Highly digestible, low in lipids, rich in iron and protein, it is gluten-free but equally 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 way as rice pudding.

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

Small red berries rich in 18 types of amino acids, including 8 essential ones. Goji berries can be eaten dried, fresh, or in powder form.

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

13. Maca: 10.2g of protein per 100g

This Peruvian tuber contains almost all amino acids. Maca is one of the most nutritionally interesting foods, and particularly strengthening!

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

14. Beans: 9g of protein per 100g

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

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

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

Prefer them in whole form. They are less refined and will satisfy you more quickly and in smaller quantities. Watch out for the limiting factor: lysine.

Recipe ideas: in bowl form, to be varied infinitely! Cereal is your base (add a legume), complete your bowl with an egg, fresh spinach, seeds, etc…

16. Chickpeas: 5g of protein per 100g

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

Recipe ideas: sauté chickpeas in a pan, you get small grilled and delicious balls. Pita bread with a good homemade hummus accompanied by marinated vegetables.

17. Green vegetables: 1g of protein for 30g of spinach. 3.3g for 100g of kale. 2.8g for 100g of broccoli

An excellent source of vitamin C, iron, zinc, copper, and manganese. Consume them without moderation! Prioritize local and seasonal products.

Recipe ideas: vegetarian lasagna with a watercress salad. A vegetable soup for winter, a gazpacho in summer! Sautéed kale accompanied by seeds!

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

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

Recipe ideas: a good mushroom fricassee with garlic. Or enjoy it raw on a salad.

20. Herbal infusions: rhodiola, yerba mate…

Between them, rhodiola and yerba mate bring together 7 to 12 of the essential amino acids.

Recipe ideas: In decoction, hot or cold. Infusing plants follow you everywhere.

How do plant proteins work?

Biologically, proteins are made up of amino acids and peptides linked together. They are the foundations of life, of our organism, and of every cell in our body. Therefore, we refer to a group of amino acids as a protein but also use peptides or polypeptides to describe small groups of amino acids.

The amino acids that our body and our genes recognize are 21 in number. These 21 essential and non-essential amino acids are part of the composition of our muscles and organs and form new proteins.

We count 9 essential amino acids that are not manufactured by the body. Plant-based 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 bring us? 

Foods rich in plant-based proteins provide us with a multitude of benefits: 

• A high-quality protein content, however remember to make combinations (legumes + cereals) to avoid deficiencies. Proteins are complementary! 
• Their bioavailability, which is the proportion of active ingredients reaching the bloodstream unchanged. 
• Good digestive assimilation: we talk about CUD, the coefficient of digestive use, meaning the amount absorbed by the intestine compared to the total amount ingested of a food. 
• Their richness in minerals, trace elements, fiber, and vitamins.

They are also free of cholesterol and contain beneficial fats for health. And their richness in complex carbohydrates and fiber makes them major assets for health and weight control.

Plant-based proteins vs animal proteins

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

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

Among these, grains (wheat, rice, corn) have low lysine and high sulfur amino acid content. Legumes, on the other hand, such as peas, beans, lentils are deficient in sulfur 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, vitamins A and B12. 

READ ALSO the Best whey: our buying guide

Vegetarians and vegans: how to avoid deficiencies with plant-based proteins

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

• Taking dietary supplements. Cures do work, target your needs, prioritize purchases in specialized stores, and do not hesitate to seek advice from your doctor, dietitian, or pharmacist. 
• Engage in dietary balancing with a nutrition specialist like a dietitian or nutritionist. 
• Choose your plant-based proteins wisely (preferably organic). Select them with good nutritional values and a correct digestive usage coefficient (excellent regarding proteins).

Report by Chloé Vitally, dietitian, and Charlotte Jean