List of 45 Plant-Based Proteins

Plant-Based Proteins

Protein is important for the body. Protein provides the body with calories and amino acids. Amino acids are the building blocks of protein in cells. The cells in the body need protein every day, so it would be wise to eat nutrients that contain protein every day. Further on in the article is a list of 45 vegetable proteins.

Top 10 Plant Proteins

Top 10 protein-rich products  Protein/100 grams
hemp seed 37
pine nuts 27
sunflower seeds 27
Peanut (unsalted) 26
pumpkin seeds 24
linseed 20
pistachios 19.6
Almonds 19.5
Cashew nuts 18.5
soybeans 17
Top 10 List of Plant Proteins

What is striking about the above list is that seeds and nuts are very high in protein. Also, read our fun and informative blog about the difference between nuts and seeds?

Grains and legumes also contain relatively many proteins and vegetables contain the least (see tables below). This does not mean that you should not eat vegetables, vegetables have different proteins and contain different nutrients.

The most protein-rich product is hemp seed. It is a versatile product and can, for example, be added to a salad or added to a smoothie

What Are Plant Proteins In?

Below are 5 tables of protein contents of vegetable products divided into 5 groups:  

  1. legumes
  2. Vegetable
  3. Cereals
  4. nuts
  5. Seeds

This table includes everyday products that can be found in the supermarket.

Meat substitutes are not included as these are processed products and the protein content varies from product to product.

In addition, the protein contents of the raw material, unprocessed or raw, are stated. When the raw materials are processed, for example, wheat becomes wholemeal bread, the protein contents change.  

After these tables, more has been written about vegetable proteins.

Vegetable Proteins in Legumes

legumes  Protein/100 grams 
soybeans 17
Lupine 16
lentils 10
Black beans 9
broad beans 8
Lima beans 8
Kidney beans 7.8
chickpeas 7.5
Kidney beans 7.6
White beans 7.5
Protein in legumes

Vegetable Protein in Vegetables

Vegetable  Protein/100 grams 
Brussels sprouts 3.8
Kale 4.3
Broccoli 3.3
mushrooms 2.7
Avocado 2.6
snow peas 2.5
Spinach 2.5
Green beans 2.4
Artichoke 2.4
Cauliflower 2
Protein in vegetables

Plant Proteins in Grains

Cereals  Protein/100 grams
Quinoa 16
amaranth 14
Oatmeal 13.5
couscous 12.5
Wheat 12.4
spelled 12.2
Barley 11
Millet 10.6
Buckwheat 10.4
bulgur 9.4
Protein in grains

Plant-Based Protein in Nuts

nuts  Protein/100 grams 
Peanut (unsalted/salted) 26/25.5
pistachios 19.6
Almonds 19.5
Cashew nuts 18.5
walnuts 14.4
hazelnuts 14.2
Brazil nuts 14
macadmias 9
pecans 8.5
Protein in nuts

Vegetable Proteins In Seeds

Seeds  Protein/100 grams 
hemp seed 37
pine nuts 27
sunflower seeds 27
pumpkin seeds 24
Sesame seed 20.9
linseed 20
Chia seed 16
Protein in seeds

From vegetable proteins to amino acids?

The proteins we eat are converted into amino acids by the body.

Amino acids are building blocks for the protein in body cells. There are 22 amino acids of which the body can make 13, but 9 must come from our diet. These are the essential amino acids. In addition, there are 6 semi-essential, these amino acids must be replenished during the severe weakening of the body. See table below.  

Essential amino acids  Non-essential amino acids  Semi-Essential Amino Acids 
Histidine Aline arginine
isoleucine Aspartic Acid Asparagine
Leucine cysteine glutamine
Lysine cystine Glycine
methionine glutamic acid serine
Phenylaline Triosine proline
Threonine Hydroxyproline
Tryptophan
valine
Different amino acids

Vegetable proteins do not contain all 9 essential amino acids, but that is not necessary. You don’t have to have them all at once every day. When you eat a healthy and varied vegetable diet, you get all 9 essential amino acids.

How Much Vegetable Protein Per Day?

The amount of protein per day differs from man to woman, from baby to adult, from athlete to quiet book reader. When advice has to be given, the average is 0.8 grams of protein per kilogram of body weight

What Are Plant Proteins Good For?

Vegetable proteins are good for many bodily functions. They are the building blocks of your body. It’s like construction, no bricks, no house. The same goes for proteins and our bodies. It is good for building muscle mass, it makes you feel full so you eat less and it helps with weight loss.

Plant-Based Protein And  Vegan

When you are vegan, you do not only get proteins from the above list. Many other processed products also contain a lot of protein. Tempeh has 12 grams, soy yogurt 4 grams and a vegan burger 16 grams.  

In conclusion, you can get proteins from many products. Only eat as varied as possible, every day.

Difference Plant Protein and Animal Protein

Vegetable products contain much more nutrients than meat. Meat contains ‘0’ fibers and vegetable products do. By eating plant-based you also get a lot of minerals and vitamins that are important for your immune system.

The American Heart Foundation writes the following about animal and vegetable proteins: “You don’t have to eat animal foods to get enough protein. Proteins from plants can suffice in providing sufficient essential and non-essential amino acids, as long as there is variety in the protein sources and the caloric intake is high enough to meet the required energy. Whole grains, legumes, vegetables, seeds and nuts all contain essential and non-essential amino acids. You don’t have to consciously combine these foods (“complementary proteins”) within a meal”

So eating plant-based proteins is good for you, good for the animals and good for the environment.  

Vegetable Proteins From Protein  Shakes.

Vegetable proteins can also be obtained from shakes. There are tons of plant-based shakes on the market that can be bought everywhere. However, don’t see these shakes as the main source of getting your vegetable protein. You should use these shakes as a supplement to your diet.

If you are a fanatic athlete, you can consume shakes to build up your muscle tissue. It also helps your body recover after an intense workout.

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