Top 25 Plant-Based Protein Sources Chart: Your Ultimate Visual Guide for a Healthier Diet!

In recent years, more people have been shifting towards plant-based diets, looking for healthy and sustainable protein alternatives. Whether you’re a vegetarian, vegan, or just trying to eat healthier, plant-based protein sources are a fantastic way to get the nutrients your body needs.

Protein is essential for muscle growth, immune function, and overall well-being. But where can you get enough protein without consuming meat? That’s where our Plant-Based Protein Sources Chart comes in handy!

This guide will walk you through 25 of the best plant-based protein sources along with their nutrition facts and delicious recipes to help you include them in your diet effortlessly.

1. Chickpeas (14.7g Protein per 100g)

Nutrition Facts:

• Calories: 364 kcal
• Protein: 14.7g
• Fiber: 17g
• Iron: 4.3mg

Recipes:

• Chickpea Salad – Mix chickpeas with cucumbers, tomatoes, olive oil, and lemon for a refreshing salad.
• Hummus – Blend chickpeas with tahini, garlic, and lemon for a creamy dip.

2. Peanut Butter (7g Protein per 100g)

Nutrition Facts:

• Calories: 588 kcal
• Protein: 7g
• Healthy Fats: 50g
• Magnesium: 170mg

Recipes:

• Peanut Butter Smoothie – Blend banana, peanut butter, almond milk, and cocoa powder.
• Peanut Butter Toast – Spread peanut butter on whole-grain toast with banana slices.

3. Nutritional Yeast (5g Protein per 100g)

Nutrition Facts:

• Calories: 325 kcal
• Protein: 5g
• Vitamin B12: 20 mcg
• Fiber: 5g

Recipes:

• Cheesy Popcorn – Sprinkle nutritional yeast over popcorn for a cheesy flavor.
• Vegan Mac and Cheese – Use nutritional yeast for a dairy-free cheesy sauce.

4. Lentils (16.2g Protein per 100g)

Nutrition Facts:

• Calories: 116 kcal
• Protein: 16.2g
• Fiber: 7.9g
• Iron: 3.3mg

Recipes:

• Lentil Soup – A warm and hearty soup packed with protein.
• Lentil Tacos – Use lentils as a meat substitute in tacos.

5. Edamame (18.5g Protein per 100g)

Nutrition Facts:

• Calories: 121 kcal
• Protein: 18.5g
• Fiber: 8g
• Calcium: 63mg

Recipes:

• Steamed Edamame – Sprinkle with sea salt for a healthy snack.
• Edamame Stir-Fry – Toss edamame with vegetables and soy sauce.

6. Spirulina Powder (2g Protein per 100g)

Nutrition Facts:

• Calories: 290 kcal
• Protein: 2g
• Iron: 28.5mg
• Vitamin B1: 2.38mg

Recipes:

• Spirulina Smoothie – Blend spirulina powder with banana, spinach, and coconut water.
• Spirulina Energy Balls – Mix with oats, peanut butter, and dates for a healthy snack.

7. Quinoa (8g Protein per 100g)

Nutrition Facts:

• Calories: 120 kcal
• Protein: 8g
• Fiber: 2.8g
• Magnesium: 118mg

Recipes:

• Quinoa Salad – Toss cooked quinoa with bell peppers, tomatoes, and lemon dressing.
• Quinoa Porridge – Cook quinoa with almond milk and top with fruits.

8. Tofu (21.8g Protein per 100g)

Nutrition Facts:

• Calories: 144 kcal
• Protein: 21.8g
• Calcium: 350mg
• Iron: 5.4mg

Recipes:

• Tofu Stir-Fry – Sauté tofu with soy sauce and vegetables.
• Scrambled Tofu – A plant-based alternative to scrambled eggs.

9. Kidney Beans (14g Protein per 100g)

Nutrition Facts:

• Calories: 127 kcal
• Protein: 14g
• Fiber: 6.4g
• Potassium: 405mg

Recipes:

• Kidney Bean Chili – A spicy, protein-packed dish.
• Kidney Bean Salad – Combine with onions, bell peppers, and vinaigrette.

10. Hemp Seeds (9.5g Protein per 100g)

Nutrition Facts:

• Calories: 553 kcal
• Protein: 9.5g
• Omega-3: 3g
• Iron: 8mg

Recipes:

• Hemp Seed Smoothie – Blend with bananas and almond milk.
• Hemp Seed Pesto – Use instead of pine nuts for a nutrient boost.

11. Oats (6g Protein per 100g)

Nutrition Facts:

• Calories: 389 kcal
• Protein: 6g
• Fiber: 10g
• Iron: 4.7mg

Recipes:

• Overnight Oats – Mix oats with almond milk and let sit overnight.
• Oat Pancakes – Blend oats into pancake batter for a healthy breakfast.

12. Pumpkin Seeds (8g Protein per 100g)

Nutrition Facts:

• Calories: 446 kcal
• Protein: 8g
• Magnesium: 262mg
• Zinc: 8mg

Recipes:

• Pumpkin Seed Granola – Bake with honey and oats for a crunchy snack.
• Pumpkin Seed Butter – Blend into a spreadable nut butter.

13. Walnuts (5g Protein per 100g)

Nutrition Facts:

• Calories: 654 kcal
• Protein: 5g
• Omega-3: 2.7g
• Fiber: 6.7g

Recipes:

• Walnut & Banana Smoothie – Blend walnuts with bananas and almond milk.
• Walnut Pesto – Use in pasta dishes for a nutty flavor.

14. Black Beans (16g Protein per 100g)

Nutrition Facts:

• Calories: 132 kcal
• Protein: 16g
• Fiber: 6.5g
• Iron: 2.1mg

Recipes:

• Black Bean Burgers – Mash black beans and mix with spices to form patties.
• Black Bean Soup – A thick, hearty soup with garlic and cumin.

15. Sunflower Seeds (6g Protein per 100g)

Nutrition Facts:

• Calories: 584 kcal
• Protein: 6g
• Vitamin E: 35mg
• Magnesium: 325mg

Recipes:

• Sunflower Seed Butter – A nut-free alternative to peanut butter.
• Sunflower Seed Trail Mix – Mix with raisins and almonds for a healthy snack.

16. Almonds (6g Protein per 100g)

Nutrition Facts:

• Calories: 579 kcal
• Protein: 6g
• Healthy Fats: 49g
• Vitamin E: 25mg

Recipes:

• Almond Butter Toast – Spread almond butter on whole grain toast.
• Almond Energy Balls – Blend almonds with dates and cocoa powder.

17. Flax Seeds (5g Protein per 100g)

Nutrition Facts:

• Calories: 534 kcal
• Protein: 5g
• Omega-3: 7.2g
• Fiber: 27g

Recipes:

• Flaxseed Smoothie – Blend with banana and soy milk.
• Flaxseed Crackers – A crunchy, high-protein snack.

18. Cashews (5g Protein per 100g)

Nutrition Facts:

• Calories: 553 kcal
• Protein: 5g
• Magnesium: 292mg
• Iron: 6mg

Recipes:

• Cashew Cream Sauce – A dairy-free alternative for pasta.
• Cashew Stir-Fry – Add cashews to vegetable stir-fry.

19. Chia Seeds (5g Protein per 100g)

Nutrition Facts:

• Calories: 486 kcal
• Protein: 5g
• Omega-3: 17.8g
• Fiber: 34g

Recipes:

• Chia Pudding – Mix chia seeds with almond milk and refrigerate overnight.
• Chia Smoothie – Blend with fruits and coconut water.

20. Amaranth (9g Protein per 100g)

Nutrition Facts:

• Calories: 102 kcal
• Protein: 9g
• Fiber: 2.1g
• Iron: 2.1mg

Recipes:

• Amaranth Porridge – Cook with cinnamon and maple syrup.
• Amaranth Flour Pancakes – Use amaranth flour in baking.

21. Tempeh (33.7g Protein per 100g)

Nutrition Facts:

• Calories: 195 kcal
• Protein: 33.7g
• Iron: 2.7mg
• Fiber: 7.2g

Recipes:

• Tempeh Stir-Fry – Cook with garlic and soy sauce.
• Tempeh Tacos – A great plant-based meat substitute.

22. Barley (5g Protein per 100g)

Nutrition Facts:

• Calories: 354 kcal
• Protein: 5g
• Fiber: 17g
• Magnesium: 133mg

Recipes:

• Barley Soup – A hearty soup with vegetables.
• Barley Risotto – A fiber-rich alternative to rice.

23. TVP (12g Protein per 100g)

Nutrition Facts:

• Calories: 301 kcal
• Protein: 12g
• Fiber: 9g
• Iron: 3.5mg

Recipes:

• TVP Meatballs – Use instead of meat for high-protein meals.
• TVP Tacos – A great plant-based taco filling.

24. Soybeans (31.3g Protein per 100g)

Nutrition Facts:

• Calories: 173 kcal
• Protein: 31.3g
• Calcium: 277mg
• Iron: 8.8mg

Recipes:

• Soybean Stir-Fry – A quick and healthy dish.
• Soybean Curry – A high-protein meal.

25. Green Peas (4g Protein per 100g)

Nutrition Facts:

• Calories: 81 kcal
• Protein: 4g
• Fiber: 5.7g
• Vitamin C: 40mg

Recipes:

• Pea Soup – A delicious, protein-packed soup.
• Green Pea Pasta – Use pureed peas as a sauce.

Conclusion

Switching to a plant-based diet doesn’t mean you have to compromise on protein intake. As we’ve seen in this Plant-Based Protein Sources Chart, there are plenty of high-protein vegetarian foods that can meet your nutritional needs. Whether you prefer nuts, seeds, legumes, or grains, these high-protein foods for vegetarians are versatile, delicious, and packed with essential nutrients.

By incorporating these plant-based protein sources into your diet, you can enjoy:
✅ Better heart health (due to lower saturated fats)
✅ Improved digestion (thanks to high fiber content)
✅ Sustainable and eco-friendly nutrition (reducing carbon footprint)

You can start small by adding chickpeas to salads, quinoa to your breakfast, or tofu to stir-fries. Meal planning with these cheap vegetarian protein sources ensures you get the necessary protein intake without breaking the bank.

FAQs

1. What are plant-based sources of protein?

Plant-based protein sources include legumes (chickpeas, lentils, beans), nuts (almonds, walnuts), seeds (chia, flax, hemp), whole grains (quinoa, barley, oats), and soy products (tofu, tempeh, soybeans). These foods are rich in protein and essential nutrients for a balanced diet.

2. Which plant-based protein has the highest protein content?

Tempeh (33.7g protein per 100g) and soybeans (31.3g protein per 100g) are among the highest plant-based protein sources. They are excellent alternatives to meat for vegetarians and vegans.

3. How can I increase my protein intake on a vegetarian diet?

• Add lentils and beans to soups and salads.
• Use tofu or tempeh in stir-fries and curries.
• Snack on nuts, seeds, and peanut butter.
• Eat quinoa or amaranth instead of rice for more protein.
• Try protein-rich plant-based powders like spirulina and nutritional yeast in smoothies.

4. Are plant-based proteins complete proteins?

Most plant-based proteins lack one or more essential amino acids. However, combining different plant-based foods (like beans and rice, or hummus and whole-grain pita) can provide a complete amino acid profile. Quinoa, soy, and amaranth are naturally complete proteins.

5. Which is the cheapest high-protein vegetarian food?

Some of the most affordable plant-based protein sources include:

• Lentils (16.2g protein per 100g)
• Chickpeas (14.7g protein per 100g)
• Black beans (16g protein per 100g)
• Oats (6g protein per 100g)
• Peanut butter (7g protein per 100g)
  These foods are budget-friendly, widely available, and packed with protein.

By using this Plant-Based Protein Sources Chart, you can create balanced meals and maintain a high-protein vegetarian diet effortlessly. Whether you’re a seasoned vegan or just exploring plant-based sources of protein, this guide helps you make healthier and more sustainable choices.

6. What are the best high-protein vegetarian foods per 100g?

If you’re looking for high-protein vegetarian foods, here are some of the best options per 100g:

• Tempeh – 33.7g
• Soybeans – 31.3g
• Tofu – 21.8g
• Edamame – 18.5g
• Lentils – 16.2g
• Black Beans – 16g
• Chickpeas – 14.7g
• Kidney Beans – 14g

These plant-based protein sources are not only rich in protein but also provide essential vitamins and minerals for overall health.

7. What is the cheapest vegetarian protein source?

For those looking for cheap vegetarian protein sources, here are some budget-friendly options:

• Lentils (16.2g protein per 100g) – Affordable and versatile
• Chickpeas (14.7g protein per 100g) – Great for hummus and curries
• Black Beans (16g protein per 100g) – Inexpensive and fiber-rich
• Oats (6g protein per 100g) – Affordable and packed with fiber
• Peanut Butter (7g protein per 100g) – Cost-effective and delicious