Your body needs proteins to function. The USDA suggests men aim for 56 grams of protein a day and women go for 46 grams.
Though meat, dairy, and fish generally have higher quantities of protein, many plant-based sources contain decent amounts of it as well — and some even offer complete protein, containing all the amino acids your body needs to function properly.
Quinoa (4 grams protein per half-cup; 115 calories) Quinoa is a complete protein, meaning it contains all the essential amino acids your system needs, says Kohn. Filling and high in fiber, it also offers iron and magnesium. Add quinoa to vegetarian chili, or serve with fruit, nuts, and a little honey or pure maple syrup as a hot breakfast treat.
Sunflower Seeds (6 grams of protein per quarter-cup; 185 calories) it’s a delicious replacement for peanut butter on crackers and apple slices. Good as a snack.
Soy Milk (8 grams of protein per cup; 110 calories) Soy milk has the highest protein count of all the nondairy milks (such as almond milk and rice milk) — the same amount that’s in an equal-size serving of cow’s milk. Use it to make soups creamier, or as a base for a nice cup of hot cocoa.
Broccoli (3 grams of protein per cup; 20 calories) Broccoli is cleansing and detoxifying, high in antioxidants and fiber. Add to pizza or just steam, butter and have.
Oats (5 grams of protein per half-cup; 150 calories) Make an oatmeal pancakes, or bake up some oatmeal cookies and quick bread.
Hemp Seeds (5 grams of protein per tablespoon; 40 calories) They’re also a great source of omega-3 fatty acids, which are usually found in fish and can lower cholesterol levels and risk of depression. Nutty, soft, and slightly sweet, they can be tossed in a blender and sprinkled into just about any dish that needs some protein
Tofu (10 grams of protein per half-cup; 90 calories) The harder the tofu, the more protein it has. It takes on the flavor of any food you cook it with.
Chickpeas (7 grams of protein per half-cup, 145 calories) Chickpeas aren’t just a powerhouse protein source, they’re also high in fiber, low in fat, and solid sources of minerals like iron, zinc, and the B vitamin folate.
Beans (7 grams of protein per half-cup; 105 calories)
Chia Seeds (4 grams of protein per two tablespoons; 140 calories) Tiny and crunchy, they work well when spooned into smoothies, on top of yogurt, or into stir-frys.
Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
| Protein in 100g | 1 Ounce (28g) | Protein to Calorie Ratio |
| 33g | 9g | 1g protein per 15.8 calories |
Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
| 1 Dry Roasted Soybeans | 776 calories per cup | 68 grams of protein per cup | Protein: 40% | Carb: 33% | Fat: 20% |
| #2 Roasted Peanuts | 773 calories per cup | 35 grams of protein per cup | Protein: 26% | Carb: 19% | Fat: 49% |
| #3 Boiled Soybeans | 298 calories per cup | 28.6 grams of protein per cup | Protein: 17% | Carb: 10% | Fat: 9% |
| #4 Boiled Lupin Beans | 198 calories per cup | 25.8 grams of protein per cup | Protein: 16% | Carb: 10% | Fat: 3% |
| #5 Falafel | 57 calories per cup | 2.3 grams of protein per patty | Protein: 13% | Carb: 32% | Fat: 18% |
| #6 Miso | 547 calories per cup | 32.1 grams of protein per cup | Protein: 12% | Carb: 27% | Fat: 6% |
| #7 Boiled Winged Beans | 253 calories per cup | 18.3 grams of protein per cup | Protein: 11% | Carb: 15% | Fat: 6% |
| #8 Boiled White Beans | 249 calories per cup | 17.4 grams of protein per cup | Protein: 10% | Carb: 25% | Fat: 0.4% |
| #9 Boiled Cranberry (Roman) Beans | 241 calories per cup | 16.5 grams of protein per cup | Protein: 9% | Carb: 24.5% | Fat: 0.5% |
| #10 Boiled Yellow Beans | 255 calories per cup | 16.2 grams of protein per cup | Protein: 9% | Carb: 25% | Fat: 1% |
| #11 Boiled Pink Beans | 252 calories per cup | 15.3 grams of protein per cup | Protein: 9% | Carb: 28% | Fat: 0.5% |
| #12 Boiled Lentils | 230 calories per cup | 17.9 grams of protein per cup | Protein: 9% | Carb: 20% | Fat: 0.4% |
| #13 Boiled Pinto Beans | 245 calories per cup | 15.4 grams of protein per cup | Protein: 9% | Carb: 26% | Fat: 0.7% |
| #14 Boiled Black Beans (Frijoles Negros) | 227 calories per cup | 15.2 grams of protein per cup | Protein: 9% | Carb: 24% | Fat: 0.5% |
| #15 Boiled Chickpeas (Garbanzo Beans, Bengal Gram) | 269 calories per cup | 14.5 grams of protein per cup | Protein: 9% | Carb: 27% | Fat: 2.5% |
| #16 Boiled Kidney Beans | 225 calories per cup | 15.3 grams of protein per cup | Protein: 9% | Carb: 23% | Fat: 0.5% |
| #17 Boiled Split Peas | 231 calories per cup | 16.3 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.4% |
| #18 Boiled Great Northern Beans | 209 calories per cup | 14.7 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.5% |
| #19 Boiled Yardlong Beans | 202 calories per cup | 14.2 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.5% |
| #20 Boiled Navy Beans | 255 calories per cup | 15 grams of protein per cup | Protein: 8% | Carb: 26% | Fat: 0.6% |
| #21 Firm Tofu | 176 calories in a quarter block (122g) | 21 grams of protein per cup | Protein: 8% | Carb: 2% | Fat: 4% |
| #22 Boiled Hyacinth Beans | 227 calories per cup | 16 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.6% |
| #23 Boiled Cowpeas (Catjang) | 200 calories per cup | 13.9 grams of protein per cup | Protein: 8% | Carb: 20% | Fat: 0.7% |
| #24 Boiled Lima Beans | 229 calories per cup | 14.6 grams of protein per cup | Protein: 8% | Carb: 23% | Fat: 0.4% |
| #25 Hummus | 415 calories per cup | 19.8 grams of protein per cup | Protein: 8% | Carb: 14% | Fat: 10% |
| #26 Boiled Moth Beans | 207 calories per cup | 13.8 grams of protein per cup | Protein: 8% | Carb: 21% | Fat: 0.6% |
| #27 Boiled Broad Beans (Fava) | 187 calories per cup | 12.9 grams of protein per cup | Protein: 8% | Carb: 20% | Fat: 0.4% |
| #28 Boiled Mungo Beans | 189 calories per cup | 13.6 grams of protein per cup | Protein: 8% | Carb: 18% | Fat: 0.6% |
| #29 Boiled Adzuki Beans | 294 calories per cup | 17.3 grams of protein per cup | Protein: 8% | Carb: 25% | Fat: 0.1% |
| #30 Boiled French Beans (Mature Seeds) | 228 calories per cup | 12.5 grams of protein per cup | Protein: 7% | Carb: 24% | Fat: 0.7% |
| #31 Boiled Mung Beans | 212 calories per cup | 14.2 grams of protein per cup | Protein: 7% | Carb: 19% | Fat: 0.4% |
| #32 Boiled Pigeon Peas (Red Gram) | 203 calories per cup | 11.4 grams of protein per cup | Protein: 7% | Carb: 23% | Fat: 0.4% |
Source: healthaliciousness.com, Yahoo.com
