9 Best Plant Sources of Protein


Since whole foods are packed with protein, you have millions of great options to choose from when it comes to balanced diet with the right percentage of protein. Here are some plants loaded with these basic building blocks of life to get you started.


Grilled asparagus with a balsamic vinegar drizzle is enough to make your mouth water. 8 spears of this vegetable has 3.10 grams of protein that is pretty potent for such a slender fellow.


Most of you may not be a big fan of cauliflower. You may even think how healthy can an off white vegetable be? But once you start learning about the health benefits of cauliflower and all its cruciferous plant family members, you will give this veggie its due respect. One cup cooked equals 2.30 grams of protein and a truckload of nutrients to reduce the risk for cancer and cardiovascular disease.


Every child grown up in America has probably had a peanut butter and jelly sandwich, but it is doubtful whether you knew how healthy this favorite snack really is. One ounce which is approximately 29 peanuts dry roasted without salt equals 6.72 grams of protein.


Oats have gotten a bad reputation over the years as a breakfast mooch fit for little orphan Oliver or old school prison inmates, but truly they are a food fit for queens. One cooked cup has a whopping 6.09 grams of protein along with being a great source of fiber and helpful for stabilizing blood sugar levels. Enjoy it in the morning with a bit of banana and cinnamon mixed in ? delicious.

Mung bean sprouts

You may have seen this little bean hiding sprouted in your fry or perhaps in a fresh wrap, but it has not got much credence over the years. Most beans are a great source of water soluble fiber and protein, and while these beans are not at the top of the bean protein list they make a good source. With a cup containing 3.18 grams, it is high in content but low in calories.


This is a wonderful snack to have around at all times, both for its nutrient density and protein content. Almonds are at the top of the nut family when it comes to nutrient density that means they will keep you full longer. With an ounce which is approximately 25 nuts containing 6.05 grams of protein they are a wonderful addition to every snack and meal.


Everyone knows that spinach is a special green. From cartoon character to the posh salads you will find in dining restaurants, spinach has got certain good press and with due reason. A cup cooked equals to 5.40 grams of protein. It is also filled with a phytonutrient having anti cancer properties- flavonoids. Spinach is good for your brain, skin, eyes and bones.


Broccoli has many of the same amazing compounds as cauliflower that is logical due to the fact that they are both in the family of cruciferous plant. Some children even enjoying broccoli simply for the fact that they look like tiny trees. What is about adults, you can enjoy their impressive nutritional profile. A cup of chopped broccoli contains 5.8 grams of protein and a heap of child like enjoyment.


On its own quinoa is a perfect protein source and the king of all grains. It has the highest amount of protein content at 18 percent per volume, meaning that a measly quarter of a dry quinoa cup has 8 grams of protein. If you pair this grain with a couple of spears of beautiful cauliflower and asparagus, sprouted bean fry and broccoli, you will have an easy meal with 40 grams of protein.