What Plant Based Food Has The Most Protein? – Let’s Find Out!Danica Rojero
What is Protein?
Protein is a vital nutrient for both animals and humans, but it needs to be consumed in foods so that it can be used by the body as a basis for cell and tissue growth.
Protein comprises amino acids, which are the building blocks of protein.
These amino acids are essential because they are present in the body in quantities that must be consumed through food in order to meet our needs.
There is a term called “complete protein” that is used to describe the different amino acids that are naturally in food, and the sources of those amino acids.
There are nine essential amino acids that are essential, and they are often referred to as “plant-based proteins” since our bodies can synthesise all of these amino acids on their own.
Protein is a macronutrient that we need to consume in order to maintain muscle and physical performance.
It is classified as an essential nutrient because we need to consume protein in our diets and have our bodies be able to synthesise it from non-protein sources.
Protein is also used to make enzymes and hormones in the body
So, if you are trying to eat a plant-based diet, and you feel you are not getting enough protein, then this is the list you should look for as the most complete.
Adding more plant-based foods into your diet can help you build muscle and lose weight. But you may have been wondering, what plant-based food has the most protein?
Vegan Food Products that are Crazy High in Protein
What is the most protein-packed plant-based food?
Many people choose to eat plant-based diets for a variety of reasons, including the purported benefits of the diets like reversing heart disease, protecting against cancer, and helping maintain a healthy weight.
But you may be curious to know which foods are the best sources of protein and which are the best choices for meeting your protein goals.
Here is a list of plant-based food options for protein. The plant protein content is provided for a convenient reference guide and to help you choose the foods that fit your dietary preferences and health goals.
The most protein-rich food in the world is the soybean—and it’s the one plant-based food that is absolutely packed with it. The most protein in the world is found in the soybean, which packs over 2 grams of protein per 1 oz serving. We’re not joking—soybeans, soy milk, tofu, tofu burgers, soy protein powders, are all very high in protein.
Peanuts also are an excellent source of protein among plant-based food. It has about 25 grams of protein in a 100-gram serving, making it 25% protein.
- Lima Beans
Lima beans have the most protein of any plant-based food with over 20 grams of protein per cup. These are a type of legume that is low in fat and is packed with protein.
- Chia Seeds
Chia seeds are one of the best sources of plant-based protein. 100 grams of chia seeds have 12.8 grams of protein, which is more than 10% of the daily requirement.
- Black Seeds
Black seeds are a rich source of protein, which is beneficial for the growth of muscles and tissues. They are actually seeds from a plant called Nigella Sativa or Black Cumin. In a 100 gram serving, the seed contains 36 g of protein.
- Hemp Seeds
Protein is an important nutrient for healthy living. Hemp seed is a complete protein with all the essential amino acids. 1 oz of hemp seed contains about 10 grams of protein. Hemp seeds also have essential fatty acids and dietary fibre.
- Green Peas
A 100 grams of green peas contain around 27.2 g of protein and only 0.1 g of fat.
Spinach is an excellent source of protein. One cup of cooked spinach contains 5.2 grams of protein.
It is a leafy green vegetable that is a significant source of iron and vitamin K. It is also an excellent source of vitamin E, vitamin A, vitamin B1, vitamin B2, vitamin B6, calcium, protein, folate, zinc, and choline.
Artichokes are a superb source of protein, providing about 3.2 grams per serving. Additionally, they contain minerals, fibre, and vitamins, and can be a substantial addition to a heart-healthy diet.
Avocados are high in monounsaturated fats, a source of essential fatty acids, vitamin B6 and potassium. Avocados are a good source of vitamin C, E and K. They are also an excellent source of folic acid, vitamin B1, B2, B3, B5, and B6. Avocado contains 23 g of protein per 100 g.
Edamame is mostly protein, carbohydrates, and healthy fats. For a 100 gram serving, it contains 9.22 grams of protein, 13.84 grams of carbohydrates, and 10.2 grams of fat.
Broccoli is one of the most nutritionally dense foods on a per calorie basis. For example, it is high in protein, dietary fibre, vitamin C, vitamin A, and folic acid. It has 3 grams of protein per cup.
Chickpeas are high in fibre, zinc, folate, copper, manganese, magnesium and rutin. They are a substantial source of protein, with 17.9 g of protein per 100 g serving.
What are the signs of protein deficiency?
Protein is a necessity for our bodies, and the human body can’t function without it.
Protein has a variety of roles, including building muscle, repairing body tissues, as well as providing energy.
Our body needs adequate amounts of protein for the body to function properly, and if we don’t take in enough protein or eat the wrong foods, we can experience health problems.
Signs of protein deficiency include:
- Rough, thinning hair,
- Brittle nails,
- Low energy,
- Hair loss,
- Aches and pains,
- impairment of growth,
- impaired wound healing,
- edema, and
- Weakened immune system.
How Much Protein Do You Need?
Protein is considered a necessary nutrient.
We need it to build and repair tissue, maintain our immune system, and repair damaged cells.
Most people need between 0.8g and 2g of protein intake per kilogram of body weight each day. The main issue with protein is that the body can only store about 20-30g of protein at once.
Plants are important for many reasons. For one, they are a common source of protein in an omnivorous or vegan diet.
Plant protein is important because it contains more fibre, vitamins, and minerals than animal-based protein sources.