Did you know that chia seeds are one of the richest sources of plant protein? Become an expert on plant-based protein and check out our list of the foods that have the highest content. Are you interested in eating a more plant-based diet, but aren't sure how to meet your protein needs? Read on to learn about the different sources of plant protein you can try.
What is plant-based protein?
While plant-based protein sources are very low in fat, they are also incomplete in terms of amino acids, which support the synthesis of protein by the muscles and prevent muscle catabolism.
You need to consume complete protein sources - which means they contain all the amino acids - for optimal muscle growth and recovery and to limit fatigue.
The body cannot produce amino acids, so you must get them from your diet.
If you want to learn more about the benefits and drawbacks of plant-based protein sources, read our full article: What are plant proteins?
Plant-based protein sources
Beans, peas, and lentils
They have a high protein content, along with low-glycemic carbohydrates, minerals and trace elements.
To activate the digestive enzymes and improve their bioavailability and assimilation, soak them for 12 hours before cooking.
• Soy
• Kidney beans
• Lentils
• Chickpeas
• Split peas, etc.
Good to know: lentils are high in iron, a mineral that is extremely important for women and those participating in endurance sports.
Recipe idea: Lentil dhal.
Nuts and seeds
Nuts and seeds are high in plant-based protein, minerals and trace elements.
• Almonds
• Nuts
• Hazelnuts
• Pistachios
• Brazil nuts
Cereals
Quinoa is the best source of plant-based protein among foods considered cereals because it contains all the amino acids to support muscle maintenance and growth.
• Potatoes
• Rice
• Buckwheat
• Quinoa
Take note: Opt for whole cereals with a low glycaemic index.
List of plant-based foods with the highest protein content
The table below ranks the best plant-based protein sources per 100 g:
• Spirulina: 60 g
• Soy: 36 g
• Hemp seeds: 26 g
• Pumpkin seeds: 25 g
• Adzuki beans: 25 g
• Fenugreek: 23 g
• Almonds: 21 g
• Tempeh: 20 g
• Walnuts, almonds, pistachios: 20 g
• Chickpeas: 19 g
• Cashews: 18 g
• Chia seeds: 17 g
• Spelt: 15 g
• Hazelnuts: 15 g
• Brazil nuts: 14 g
• Quinoa: 14 g
• Buckwheat: 13 g
• Oatmeal: 13 g
