Protein is necessary for our body and has many and different functions.
Do you know that we could eat other foods apart from animal products to take the protein that your body and cells need?
You do not need to be exclusively either vegan or vegetarian to enjoy these alternative plant-based proteins and you can add them directly to your daily diet!
Apart from that, the plant-based proteins are also rich different nutrients such as fiber, vitamins, minerals and antioxidants and without many useless calories
You will be surprised by how big this list is!
I suggest to add them to your diet and see the effects it has on your life!
Nuts and Seeds
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Hemp Seeds | 28g (2tbsp) | 162 | 10 |
| Tahini | 28g (2tbsp) | 169 | 7 |
| Peanut Butter | 28g (2tbsp) | 180 | 7 |
| Pumpkin seeds | 28g (2tbsp) | 151 | 7 |
| Peanuts without shells | 28g (2tbsp) | 164 | 7 |
| Black Walnuts | 28g (2tbsp) | 173 | 7 |
| Pistachios without shells | 28g (2tbsp) | 160 | 6 |
| Sunflower seeds | 28g (2tbsp) | 164 | 6 |
| Almonds | 28g (2tbsp) | 167 | 6 |
| Cashews | 28g (2tbsp) | 155 | 5 |
| Linseed | 28g (2tbsp) | 150 | 5 |
| Chia seeds | 28g (2tbsp) | 137 | 4 |
| Walnuts | 28g (2tbsp) | 185 | 4 |
| Pine nuts | 28g (2tbsp) | 190 | 4 |
Vegetables
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Peas (cooked) | 88g | 134 | 9 |
| Spinach (cooked) | 88g | 41 | 5 |
| Mushrooms (cooked) | 88g | 42 | 5 |
| Sun dried tomatoes | 44g | 72 | 4 |
| Asparagus | 88g | 27 | 4 |
| Potato | 1 med with skin | 160 | 4 |
| Brussels sprouts | 88g | 38 | 3 |
| Corn | 88g | 80 | 3 |
| Broccoli | 88g | 31 | 2.6 |
| Kale (cooked) | 88g | 36 | 2 |
Protein Powder
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Soy protein | 28g | 112 | 24 |
| Pea protein | 28g | 103 | 21 |
| Spirulina | 28g | 81 | 16 |
| Brown rice protein | 28g | 99 | 18 |
| Hemp Protein | 28g | 85 | 13 |
Cereal, Bread, Grains and Pasta
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Seitan | 28g | 180 | 21 |
| Buckwheat | 28g | 284 | 9.5 |
| Whole wheat bread | 2 slice | 138 | 7 |
| Spelt | 28g | 123 | 5.5 |
| Oats | 28g | 154 | 5.5 |
| Oat bran | 28g | 59 | 5 |
| Brown rice (cooked) | 50g | 216 | 5 |
| Teff | 25g | 128 | 5 |
| Quinoa | 28g | 111 | 4 |
| Couscous (dry) | 28g | 105 | 4 |
| White rice (cooked) | 50g | 194 | 4 |
| Whole wheat bread | 1 slice | 69 | 4 |
| Wheat flour | 28g | 95 | 4 |
| Whole wheat pasta | 50g | 87 | 3.5 |
| Bulgur | 28g | 96 | 3 |
| Millet (raw) | 28g | 106 | 3 |
| Whole wheat pita bread | 4” diameter | 74 | 3 |
| White bread | 1 φέτα | 67 | 2 |
| Oatmeal bread | 1 φέτα | 73 | 2 |
| Rye bread | 1 φέτα | 83 | 2 |
Beans and Legumes
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Tempeh | 28g | 180 | 16 |
| Soy beans | 28g | 127 | 11 |
| Tofu | 28g | 94 | 10 |
| Brown lentils | 28g | 115 | 9 |
| Red lentils | 28g | 115 | 9 |
| Green lentils | 28g | 115 | 9 |
| Split peas | 28g | 116 | 8 |
| Lima beans | 28g | 109 | 7.5 |
| Cannellini beans | 28g | 100 | 7 |
| Kidney beans | 28g | 120 | 7 |
| Navy beans | 28g | 90 | 6 |
| Black beans | 28g | 100 | 6 |
| Pinto beans | 28g | 100 | 6 |
| Chickpeas | 28g | 120 | 6 |
| Black-eyed peas | 28g | 80 | 5 |
Dried Fruit
| Food | Serving Size | Calories (Cal) | Protein (G) |
| Apricots dried | 100g | 190 | 3 |
| Peaches died | 100g | 185 | 3 |
Namaste
Irini Katrava & Anthony Charalampous
P.S. If you would like to learn more about plant-based proteins I suggest the following reading material: Link
References: Nomeatathelete.com, vrg.org
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