Plant Based Protein Sources

Consuming protein is essential to every person's diet. Often times we think of protein as chicken, beef, pork, and fish, but did you know you can get your protein sources from plants?


These plants don't just mean vegetables such spinach and broccoli. Plant protein is loaded with essential nutrients, and these protein sources are typically lower in calories than a steak or chicken dinner. For those of you that may be thinking of plant based protein as a bowl of tofu, I have created a list of plant based proteins to provide you with many more options than just tofu, spinach, and broccoli. Keep scrolling to check it out.



Here is a list of plant based protein sources including the amount of protein per serving size.


  • Pumpkin seeds have 5 grams of protein in 1oz. 

  • Hemp seeds have 10.78 grams of protein in 1oz. 

  • Almonds have 6 grams of protein in 1 oz. 

  • Pistachios have 6 grams of protein in 1oz. 

  • Flaxseeds have 5.19 grams of protein in 1oz. 

  • Tofu has 10 grams of protein in 1/2 cup. 

  • Oatmeal has 8 grams of protein in 1 cup (cooked). 

  • Lentils have 8 grams of protein in 1/2 cup (cooked).

  • Farro has 7 grams of protein per 1/4 cup.

  • Chickpeas have 7 grams of protein per 1/2 cup.

  • Chia seeds have 4.7 grams protein in 1oz. 

  • Spirulina has 4 grams of protein in 1 tablespoon. 

  • Nutritional Yeast has 3.8 grams of protein in 1 tablespoon. 

  • Soybeans have 11 grams of protein in 1/2 cup. 

  • Peas have 8 grams of protein in 1 cup. 

  • Kale has 2.9 grams of protein in 1 cup (chopped). 

  • Spinach has 5 grams of protein per cup (cooked).

  • Broccoli has 2.6 grams of protein in 1 cup (chopped). 

  • Brussel Sprouts have 3 grams of protein in 1 cup (chopped).

  • Quinoa has 8 grams of protein in 1 cup (cooked). 

  • Steel Cut Oats has 7 grams of protein per 1 cup (cooked).

  • Buckwheat 6 grams of protein in 1 cup (cooked). 

  • Rice & Beans 6 grams of protein in 1 cup. 

  • Ezekiel Bread 4 grams of protein per slice. 

  • Hummus 2 grams of protein per 2 tablespoons. 

  • Almond Butter has 7 grams of protein per 2 tablespoons.

  • Mushrooms 3 grams of protein per 5 medium mushrooms.

  • Plant Based Protein Powder has about 15-20 grams of protein per scoop.

  • Soy Milk has 8 grams of protein per cup.

  • Almond Milk Yogurt has 7 grams of protein per cup.


Surprised? With so many options : How will you get your protein today?


Want to learn more about plant based eating? Click here to book an appointment today with our specialists!



Deanna Virtue

ACE Certified Health Coach


PERSONAL TRAINING - HIGH INTENSITY FITNESS - TEEN CONDITIONING - BODY ANALYSIS - NUTRITION - PRENATAL POSTNATAL - TRAINING PROGRAMMING

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