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Plant-Based Protein Diet

At Delight Medical Center, we believe that incorporating plant-based protein into your diet can be a powerful step towards achieving your health and wellness goals. The following list includes a variety of plant-based foods, categorized by their protein content, to help you make informed choices for increasing your protein intake while diversifying your meals.

To easily incorporate these protein-rich foods into your daily routine, try adding seeds and nuts to salads, blending them into smoothies, or using legumes and grains as the base for hearty meals like soups and grain bowls. Small changes, like swapping traditional snacks for nuts or replacing meat in a dish with legumes, can help you gradually introduce these nutritious options into your diet while maintaining balance and variety.

Plant-Based Protein Sources: Best to Least Protein

Top Third (Highest Protein Content)

These foods provide the highest amount of protein per 100g, making them excellent options for those looking to maximize their protein intake.

  • Seitan (Processed): 75g of protein per 100g
  • Spirulina (Additive – Microbe): 57g of protein per 100g
  • SB – Dry Roast (Legume): 40g of protein per 100g
  • Hempseed (Additive – Seed): 35g of protein per 100g
  • Peanuts (Nut): 26g of protein per 100g
  • Banza Pasta (Grain): 25g of protein per 100g
  • Peanut Butter (Nut): 24g of protein per 100g
  • Almond Butter (Nut): 21g of protein per 100g
  • Sunflower Seeds (Nut): 21g of protein per 100g
  • Pistachios (Nut): 20g of protein per 100g
  • Pumpkin Seeds (Nut): 19g of protein per 100g
  • Tempeh (Processed): 19g of protein per 100g
  • Chickpeas (Legume): 19g of protein per 100g
  • Cashews (Nut): 18g of protein per 100g
  • SB – Boiled (Legume): 17g of protein per 100g
  • Chia Seeds (Additive – Seed): 17g of protein per 100g
  • Hazelnuts (Nut): 15g of protein per 100g
  • Walnuts (Nut): 15g of protein per 100g
  • Spelt (Flour): 15g of protein per 100g
  • Goose Egg (Egg): 14g of protein per 100g

Middle Third (Moderate Protein Content)

These plant-based sources provide a balanced amount of protein and can easily be integrated into daily meals.

  • Amaranth (Pseudocereal): 14g of protein per 100g
  • Brazil Nuts (Nut): 14g of protein per 100g
  • SB Sprouts – Raw (Legume): 13g of protein per 100g
  • SB Green – Raw (Legume): 13g of protein per 100g
  • Whole Egg (Egg): 13g of protein per 100g
  • SB Green – Boiled (Legume): 12g of protein per 100g
  • Edamame (Vegetable): 11g of protein per 100g
  • Mycoprotein (Flour – Microbe): 11g of protein per 100g
  • Egg White (Egg): 11g of protein per 100g
  • 2% Greek Yogurt (Dairy): 10g of protein per 100g
  • Kidney Beans (Legume): 9g of protein per 100g
  • Lentils (Legume): 9g of protein per 100g
  • Nutritional Yeast (Additive – Microbe): 9g of protein per 100g
  • Pecans (Nut): 9g of protein per 100g
  • Hummus (Legume): 8g of protein per 100g
  • Tofu (Processed): 8g of protein per 100g
  • Almonds (Nut): 6g of protein per 100g
  • Sun-dried Tomatoes (Vegetable): 5g of protein per 100g
  • Green Peas (Legume): 5g of protein per 100g

Lower Third (Lower Protein Content)

While lower in protein content, these foods can still contribute to overall intake and add diversity to meals.

  • Kale (Vegetable): 4.3g of protein per 100g
  • Wild Rice (Grain): 4g of protein per 100g
  • Ezekiel Bread (Slice) (Grain): 4g of protein per 100g
  • Brussels Sprouts (Vegetable): 3.4g of protein per 100g
  • Spinach (Vegetable): 2.9g of protein per 100g
  • Artichoke (Vegetable): 2.9g of protein per 100g
  • Broccoli (Vegetable): 2.8g of protein per 100g
  • Guava (Fruit): 2.6g of protein per 100g
  • Oats & Oatmeal (Grain): 2.4g of protein per 100g
  • Asparagus (Vegetable): 2.2g of protein per 100g
  • Pinto Beans (Legume): 1.9g of protein per 100g
  • Sweet Potatoes (Vegetable): 1.6g of protein per 100g
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