Plant Protein 101

Written By Amber Knott

This is a compilation of my favourite plant-based protein sources with amount of protein according to cronometer.com. 

RECOMMENDATION: ensure at least one source of plant protein with every meal. The best way to stick to this recommendation is through familiarizing yourself with all the different sources of plant protein and ensuring you use a wide variety. 

Bean & Lentils (per 1 cup)

  • Chickpeas, cooked: 11.6 g

  • Black beans, cooked: 14.2 g

  • Red Lentils, uncooked: 53.9 g

Nuts (per 1/2 cup)

  • Cashew: 11.8 g

  • Almond: 13.7 g

  • Pistachio: 12.4 g

Seeds (per 4 tbsp)

  • Hemp: 12.8 g

  • Chia: 6.6 g

  • Sesame: 7.7 g

Soy (per 1 cup)

  • Tofu: 33.4 g

  • Tempeh: 33.7 g

  • Soy Milk: 7 g

Greens (per 4 cups)

  • Kale: 8.8 g

  • Spinach: 12.4 g

  • Collards: 9.5 g

Pasta (per 1/2 package)

  • Pasta Lensi Red Lentil Fusilli: 38 g

  • Zeroodles Mung Bean Fettichini: 42 g

  • Trader Joe’s Brown Rice Penne: 16.2 g

Blended (per 1/2 cup)

  • Hummus: 8.8 g

  • Cashew Butter: 22.5 g

  • Tahini: 20.4 g

Powders (per serving)

  • Harmonized Vegan Protein: 25 g

  • Whole Earth & Sea Greens: 6 g

  • Organika Spirulina: 6 g

There are so many more sources and variety of plant protein, even foods that aren’t commonly thought of as a “protein source” still contain protein. If you are worried about your intake of any macro or micronutrient, start logging what you eat in a website/app like cronometer.com to ensure you are optimizing your nutrition. 

Amber Knott https://amberknott.com
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