The Best Plant-Based Protein Sources

The Best Plant-Based Protein Sources
FoodProtein (g) per 100 gDietary Fibre (g) per 100 g

Beans & Legumes

Brown Lentils27.0831.2
Red Lentils24.4411.1
Split Peas22.4534.7
Pinto Beans20.8314.6
Tempeh20.294.8
Tofu14.41.8
Soy Beans13.11.1
Kidney Beans6.156.2
Black Beans5.744.9
Navy Beans5.385.4
Chickpeas4.925.7
Lima Beans3.23.2
Black-eyed Peas2.962.2

Nuts and Seeds

Hemp Seeds33.33.3
Pumpkin Seeds3010
Peanuts25.88.5
Sesame Seeds24.117.2
Chia Seeds2338.5
Sunflower Seeds2310
Pistachios20.210.6
Almonds2013.3
Flax Seeds2030
Cashews18.23.3
Walnuts16.610
Hazelnuts14.959.7
Coconut Meat6.8816.3

Cereal, Grains & Pasta

Spelt14.5710.7
Quinoa13.336.7
Teff13.38
Buckwheat13.2510
Steel Cut Oats12.510
Whole Wheat Bread8.46
Seitan73
Whole Wheat Pasta5.993.9
Pasta5.81.8

Fruit

Banana1.092.6
Orange1.042.5
Blueberries0.742.4
Grapefruit0.631.1
Apple0.262.4

Vegetables

Kale4.283.6
Brussels Sprouts3.383.8
White Mushrooms3.091
Spinach2.862.2
Broccoli2.822.6
Asparagus2.22.1
Portbella Mushrooms2.111.3
Sweet Red Peppers0.992.1