Surprisingly High-Protein Foods for Plant-Based Diets

The misconception that plant-based diets lack adequate protein continues to fade as more research highlights the protein richness of many plant foods. Whether you’re a longtime vegan, vegetarian, or simply reducing animal product consumption, getting enough protein doesn’t require specialized products or supplements. Nature provides an abundance of protein-packed plants that can easily meet your nutritional needs while offering additional health benefits like fiber, antioxidants, and essential vitamins.

Legumes and pulses

The protein powerhouses of the plant world, legumes and pulses, deserve their reputation as essential components of any plant-based diet. While many people are familiar with common options like chickpeas and lentils, several lesser-known varieties offer impressive protein profiles. Lupini beans, popular in Mediterranean cuisine, contain about 26 grams of protein per cup, comparable to chicken breast. White lupins specifically rank among the highest protein legumes available. Split peas, often overlooked except in soup, pack 16 grams of protein per cup along with significant amounts of iron. Black beluga lentils not only offer 18 grams of protein per cup but also maintain their shape when cooked, making them perfect for salads and side dishes. Another surprising option is tempeh, a fermented soybean product that contains about 31 grams of protein per cup, substantially more than tofu, and offers probiotics for gut health.

Ancient grains and seeds

Beyond the typical quinoa recommendation, several ancient grains and seeds can significantly boost protein intake. Amaranth, a tiny seed with a nutty flavor, contains approximately 9 grams of protein per cup and provides complete protein with all nine essential amino acids. Spelt, an ancient relative of wheat, offers 11 grams of protein per cup along with B vitamins and minerals. For those seeking gluten-free options, teff – the world’s smallest grain – packs an impressive 10 grams of protein per cup.

Surprising protein-rich fruits

While fruits aren’t typically associated with high protein content, several varieties contain surprisingly substantial amounts. High-protein fruits like guava offer about 4 grams of protein per cup, making them an excellent snack option. Jackfruit has gained popularity as a meat substitute in savory dishes, with young jackfruit providing a texture similar to pulled pork while delivering moderate protein. Avocados, technically a fruit, contain about 4 grams of protein per fruit along with healthy fats that aid protein absorption. Perhaps most surprising is the humble blackberry, providing nearly 2 grams of protein per cup, higher than most other berries. These protein-containing fruits offer the added benefit of natural sugars for energy and fiber for digestion.

Unexpected vegetables and fungi

Several vegetables and fungi deserve recognition for their protein content. Broccoli contains about 2.6 grams of protein per cup and provides cancer-fighting compounds. Brussels sprouts offer similar protein levels with additional benefits for heart health. Mushrooms, particularly varieties like portobello and shiitake, contain 3-4 grams of protein per cup while providing umami flavor that satisfies meat cravings. Artichokes surprisingly pack about 4 grams of protein per medium vegetable. For those willing to try something different, seaweeds like spirulina and chlorella contain up to 60% protein by weight, making them among the most protein-dense foods on the planet, though typically consumed in smaller quantities.