The 9 Best Plant Based Protein Sources for a Healthy Diet

Why Balancing Plant Based Protein Sources is Essential 

For meat-eaters, getting enough protein in your diet is relatively easy. However, if you're a vegetarian or vegan, hitting your quota becomes even more important to remain healthy. Achieving the right balance of plant based protein sources is crucial to ensure optimal health and nutrition.

Unlike animal proteins, many plant-based proteins are considered incomplete, meaning they lack one or more essential amino acids that the body cannot produce on its own. They also aren't as easily absorbed by the body and you need more per gram to meet your body's minimum requirements. By combining a variety of plant-based protein-rich foods, such as legumes, grains, nuts and seeds, you can create a complete amino acid profile to support your health needs. Furthermore, diversifying protein sources also provides a wide range of vitamins, minerals and antioxidants essential for long-term health. Let's take a look at the top nine plant based protein sources to add to your diet today. 

9 Best Plant Based Protein Sources 

1. Hemp Seeds

Hemp seeds are the small, nut-like seeds of the hemp plant, scientifically known as Cannabis sativa. Despite their association with the cannabis plant, hemp seeds don't contain any psychoactive THC, making them safe and legal to consume. They are considered a complete protein as they contain all nine essential amino acids, making them especially beneficial in a plant-based diet. They have a mild, nutty and slightly grassy flavour with a soft texture that blends well into various dishes, such as salads, smoothies and baked goods. 

Health benefits of hemp seeds:

• Rich in omega-3 fatty acids, which support heart health and reduce inflammation.

• High in fibre, aiding digestion and promoting gut health.

• Packed with essential minerals like magnesium, iron, and zinc.

• Contains gamma-linolenic acid (GLA), which may help balance oestrogen.

• Provides a source of antioxidants to protect against cellular damage.

Protein content: 30g per 100g serving.

2. Peanuts

Peanuts, often considered legumes rather than true nuts, are widely consumed as a versatile and nutritious snack. Native to South America, these days most people enjoy them roasted, salted, or as peanut butter. Peanuts have a rich, earthy flavour with a slight natural sweetness balanced by savoury undertones, which can vary depending on their variety and preparation. Roasting often brings out their warm and nutty tones and boosts their antioxidant (resveratrol) activity. It's easy to see why peanuts are the OG healthy nut.

Health benefits of peanuts:

• Rich in healthy monounsaturated and polyunsaturated fats, which are great for a healthy heart.

• Abundant in resveratrol, an antioxidant also found in red wine, which may have anti-aging and anti-inflammatory effects.

• High in essential vitamins and minerals including magnesium, vitamin E and folate.

• Helps stabilise blood sugar levels, due to their low glycemic index and nutrient composition. 

• Incredibly high in choline, an essential nutrient for neurodevelopment, brain and nervous system function.

Protein content: 25g per 100g serving.

3. Almonds

Almonds are the edible seeds of the fruit of the almond tree (Prunus dulcis), native to the Mediterranean region but now widely cultivated around the world. Almonds are known for their mildly sweet, creamy flavour and crunchy texture. They’re also incredibly versatile and can be enjoyed either raw or roasted as a key ingredient in various foods. They have found additional fame in their multiple iterations, including almond meal, almond flour, almond butter and almond milk.

Health benefits of almonds: 

• Rich in heart-healthy monounsaturated fats, which may support cardiovascular health. 

• Excellent source of vitamin E, an antioxidant that helps protect cells from oxidative damage. 

• Supports weight loss due to various nutritional and polyphenolic factors.

• May assist in blood sugar regulation due to the low glycemic index and nutrient content. 

• Contain dietary fiber, which promotes digestive health and sustained feelings of fullness. 

Protein content: 21g per 100g serving.

4. Pepitas (Pumpkin Seeds)

Pepitas, commonly known as pumpkin seeds, are small, flat, oval-shaped seeds harvested from specific varieties of pumpkin and squash. They are typically encased in a hard white shell but are often sold without the shell in their green, hulled form. Pepitas have a mild flavour with an earthy undertone. When roasted, their natural nuttiness intensifies, complemented by a subtle crunch that makes them a popular addition to salads, trail mixes and baked goods.

Health benefits of pepitas 

• Very high in zinc, supporting a strong immune system and skin health. 

• Rich in magnesium, helping the musculoskeletal and nervous system.

• Anti-diabetic properties, supporting blood glucose regulation.

• Anti-parasitic and anti-fungal properties.

• Protects against hair loss and promotes prostate health in men.

Protein content: 20g per 100g serving.

5. Pistachios 

Pistachios are small, purple and green-hued nuts encased in a hard, beige shell. They originate from the Middle East and are renowned for their slightly sweet and rich taste. Pistachios have a unique flavour profile and vibrant colour, making them a popular snack worldwide, enjoyed on their own or as part of recipes.

Health benefits of pistachios:

• Rich in antioxidants, like lutein and zeaxanthin, which support eye health. 

• Excellent source of healthy fats, which have anti-inflammatory effects

• High in vitamin B6, which supports the nervous system and aids in red blood cell formation.

• High in arginine, which can improve blood flow and lower risk of heart disease.

• Promotes digestive function, microbiome diversity and immune health due to their high fibre content.

Protein content: 20g per 100g serving.

6. Chickpeas 

Chickpeas, also known as garbanzo beans, are small, round legumes widely used in various cuisines across the globe. They have a firm texture and a nutty, buttery flavour that pairs well with different spices and ingredients, making them a versatile addition to sweet and savory dishes. Chickpeas are a stable food in many diets, appearing in dishes such as hummus, curries and Buddha bowls.

Health benefits of chickpeas:

• High in fibre, which aids digestion and promotes feelings of fullness.

• Rich in plant-based protein, making them an excellent source of nutrition for vegetarians and vegans.

• High in several essential minerals such as iron, magnesium, and potassium.

• Good source of folate, a crucial nutrient for pregnant women to support foetal development.

• Low glycemic index (GI), meaning they do not cause spikes in blood sugar levels.

Protein content: 8.5g per 100g (cooked)

7. Tofu

Tofu is a versatile plant-based protein made by coagulating soy milk and pressing the resulting curds into solid white blocks. This intriguing ingredient derived from bean curds has been a staple in many Asian cuisines for centuries. It is celebrated for its ability to absorb flavours from seasonings, marinades and sauces, making it an excellent base for both savoury and sweet dishes. Natural tofu has a mild and slightly nutty taste, complementing various culinary styles. Fermented tofu, such as tempeh and miso, have been found to have additional gut health benefits. 

Health benefits of tofu:

• Contains all the essential amino acids needed for muscle repair and growth.

• Rich in iron and calcium, essential for maintaining healthy skeletal and immune system.

• Good source of magnesium, which is vital for nerve and muscle function as well as energy production. 

• Low in saturated fat and cholesterol-free, promoting heart health and reducing the risk of cardiovascular diseases. 

• May help in reducing menopausal symptoms due to its natural phytoestrogens, a polyphenol which mimics oestrogen in the body.

Protein content: 8g per 100g

8. Lentils

Lentils are small, lens-shaped legumes that come in a variety of colors, including green, red, brown, and yellow. They are a staple in many global cuisines due to their versatility and earthy, nutty flavour. Some varieties have a mild and slightly sweet taste, while others are more robust and hearty, making them suitable for burgers, soups, stews, salads and curries.

Health benefits of lentils: 

• High in fiber, promoting digestive health and keeping you feeling full for longer periods.

• Rich in folate, which is essential for red blood cell formation and fetal development during pregnancy.

• A good source of plant-based iron, which is vital for carrying oxygen to cells and preventing anaemia. 

• Contains polyphenols, which act as antioxidants and have anti-inflammatory properties.

Protein content: 7g per 100g (cooked)

9. Açai 

Açai berries are small, dark purple fruits that grow on acai palm trees, primarily found in the rainforests of South America. They are celebrated for their slightly tart flavor, blending hints of blackberry and unsweetened chocolate. Açai is commonly enjoyed in smoothie bowls, juices, or as a frozen puree, making it a versatile addition to a healthy diet.

Health Benefits of Acai: 

• High in antioxidants, which protect against cell damage and help fight chronic diseases.

• Rich in heart-healthy fats, including omega-3 fatty acids and monounsaturated fats.

• Contains anthocyanins, similar to blueberries, which are flavonoids that may have anti-cancer properties.

• Good source of fibre, promoting digestive health and aiding in weight management.

• Rich in vitamin A, which is important for maintaining healthy skin and eyes.

Protein content: 2g per 100g (frozen puree)

Fuel Your Lifestyle with Plant-Based Protein 

Whether you're looking to boost your daily protein intake or want to explore healthier food options, these plant based protein sources offer all the variety and nutrition you need. Incorporating ingredients like hemp seeds, tofu, and even açaí into your meals can make following a plant-based diet exciting and delicious. 

Easy Recipes Using Plant Based Protein Sources 

Here are three simple and delicious recipes to help you incorporate these protein-packed ingredients into your meals.