The Best Plant-Based Protein Sources

By
IMPACT Magazine
The Best Plant-Based Protein Sources
Food Protein (g) per 100 g Dietary Fibre (g) per 100 g

Beans & Legumes
Brown Lentils 27.08 31.2
Red Lentils 24.44 11.1
Split Peas 22.45 34.7
Pinto Beans 20.83 14.6
Tempeh 20.29 4.8
Tofu 14.4 1.8
Soy Beans 13.1 1.1
Kidney Beans 6.15 6.2
Black Beans 5.74 4.9
Navy Beans 5.38 5.4
Chickpeas 4.92 5.7
Lima Beans 3.2 3.2
Black-eyed Peas 2.96 2.2

Nuts and Seeds
Hemp Seeds 33.3 3.3
Pumpkin Seeds 30 10
Peanuts 25.8 8.5
Sesame Seeds 24.1 17.2
Chia Seeds 23 38.5
Sunflower Seeds 23 10
Pistachios 20.2 10.6
Almonds 20 13.3
Flax Seeds 20 30
Cashews 18.2 3.3
Walnuts 16.6 10
Hazelnuts 14.95 9.7
Coconut Meat 6.88 16.3

Cereal, Grains & Pasta
Spelt 14.57 10.7
Quinoa 13.33 6.7
Teff 13.3 8
Buckwheat 13.25 10
Steel Cut Oats 12.5 10
Whole Wheat Bread 8.4 6
Seitan 7 3
Whole Wheat Pasta 5.99 3.9
Pasta 5.8 1.8

Fruit
Banana 1.09 2.6
Orange 1.04 2.5
Blueberries 0.74 2.4
Grapefruit 0.63 1.1
Apple 0.26 2.4

Vegetables
Kale 4.28 3.6
Brussels Sprouts 3.38 3.8
White Mushrooms 3.09 1
Spinach 2.86 2.2
Broccoli 2.82 2.6
Asparagus 2.2 2.1
Portbella Mushrooms 2.11 1.3
Sweet Red Peppers 0.99 2.1

RELATED ARTICLESMORE FROM AUTHOR

Support Local Media

Since 1991, IMPACT Magazine has produced freely distributed award-winning editorial content, including departments on fitness, health, nutrition, food, training, sports medicine, travel and features on the top athletes across the country.

Why Your Support Matters

IMPACT Magazine has kept its publication free and available to readers for 30 years. We believe that everyone deserves access to quality, credible health and fitness content to live their healthiest and best lives. We pride ourselves on delivering the best editorial from the best experts in their fields along with supporting both local and national brands that align with our core values.

We are independently owned and operated and support local fitness and health professionals, writers, photographers, designers and artists.

Please consider supporting IMPACT Magazine by making a donation of any amount via PayPal below. Your donations will help us continue to make an IMPACT into the future!

Impact Magazine DonationsDonate to Impact Magazine