by Buffy Ellen 0 Comments

Gorilla Eating Plant Protein

One of the most commonly asked questions you'll get if you're considering moving towards a more plant-based diet is, where are you going to get your protein? Simple answer is - everywhere!

Protein is in fact not a 'food' in itself as many people think (ie chicken breast = protein = not entirely true), but a macronutrient found in almost every food available. Most animal derived foods in fact only contain between 15-25% protein, a figure which you'll see below gets blown out of the park by some of our tastier plant friends. Furthermore animal-based proteins unfortunately come laden with saturated fat, hormones, antibiotics, heavy metals, ethical dilemmas and global warming.

So this week as a handy resource for you, I've been busily putting together a comprehensive list of the top plant-powered protein sources I could find. (Because if you know me, you'll know that comprehensive is how I roll). I've chosen to compare each food's protein content per 100g to give a uniform comparison, as many other tables and infographics available use random serving sizes which can vary greatly between each individual. Using a per 100g approach means you'll get a super clear idea straight away as to what's high in protein, and what's not.

Note that for things like protein powders and greens powders you're likely to only be using 1-2 tablespoons,  therefore a typical serving might provide you with around 20g protein. In contrast a typical serving of our Black Bean Pasta might be more like 50g for a female (75-100g for a male), and therefore also provide you with around 25g protein. I've kept all figures in their raw states for an equal comparison, so if you're cooking chickpeas for example, remember that they'll double in size and weight (due to the absorbed water) so the protein content per 100g will halve.

I've linked up each food so you can click through to read more about it and order it from our store. While I was compiling this I realised how many incredible high protein plant foods we in fact already stock! Best thing about it is most of these are complete whole food sources, apart from the two protein powders at the top. Which means they'll each have all the necessary phytonutrients to ensure maximum absorption of their protein contents. Don't be worried about 'incomplete proteins' either - as long as you're eating a range of these foods over the course of a day or week, your body (smart thing that it is) will group together all the relevant amino acids it needs and turn them into a protein party.

Next week we'll go into a bit more depth on some of these key food groups and how you can incorporate them into your diet. Meanwhile, if you have any burning questions about plant-based protein, let me know over on our Facebook page and i'll look to answer those next week.

Remember also to bookmark this page so you can refer back to it when you need!

Top Plant-Based Protein Foods
Food Protein (per 100g raw)
1 Brown Rice Protein (Sun Warrior) 80g
2 Pea Protein (Clean Lean) 80g
3 Sacha Inchi Powder 63g
4 AFA Blue-Green Algae 62g
5 Spirulina 60g
6 Chlorella 60g
7 Nutritional Yeast 52g
8 Mung Bean & Black Bean Pasta (Explore Asian) 45g
9 Soy Bean Pasta (Explore Asian) 42g
10 Super Greens (Matakana Superfoods) 38g
11 Adzuki Bean Pasta (Explore Asian) 36g
12 Soy Beans 36g
13 Hemp Seeds (hulled)* 33g
14 Pumpkin Seeds 30g
15 Dulse 29g
16 Karengo 27g
17 Cacao 26g
18 Lentils 26g
19 Peanuts (& Peanut Butter) 25g
20 Good Green Stuff 24g
21 Bee Pollen** 24g
22 Sunflower Seeds 23g
23 Red Kidney Beans 21g
24 Black Beans 21g
25 Almonds 21g
26 Adzuki Beans 20g
27 Black Tahini (Sesame Seed Butter) 20g
28 Pistachios 20g
[If we were including meat, it would fall about here]
29 Tempeh (certified organic non-GMO, I use the NZ-made TONZU brand) 17g
30 Chickpeas 19g
31 White Tahini (Sesame Seed Butter) 19g
32 Flax Seeds/Linseed 18g
33 Sesame Seeds 18g
34 Wakame 18g
35 Cashews (& Cashew Butter) 18g
36 Choc La Cure High Protein Chocolate Drink 18g
37 Oats 16g
38 Canihua (Baby Quinoa) 16g
39 Vegetarian Mince (organic non-GMO, I use TONZU) 15g
40 Walnuts 15g
41 Chia Seeds 15g
42 Hazelnuts 15g
43 Spelt  15g
44 Wild Rice 15g
45 Vege Sausages (organic non-GMO, TONZU) 14g
46 Maca 14g
47 Brazil Nuts 14g
48 Pine Nuts 14g
49 Sea Spaghetti 14g
50 Quinoa 14g
51 Amaranth 14g
52 Spelt Pasta 13g
53 Tofu (organic non-GMO, TONZU) 13g
54 Buckwheat 13g
55 Goji Berries 12g
56 Miso 12g
57 Mesquite Powder 11g
58 Millet 11g
59 Sorghum 10.6g
61 Brown Rice 8g
62 Psyllium Husk 8g
63 Kelp 8g
64 Nori Seaweed 6g
65 Peas 5g
66 Soy Milk 4g
67 Kale 4g
68 Brocolli 3g
69 Spinach 3g
70 Collard Greens 3g
71 Parsley 3g
72 Silverbeet/Swiss Chard 2g
73 Potato 2g
74 Avocado 2g
75 Coriander 2g

*Hemp seeds are unfortunately not available for human consumption in NZ and Australia. Rest of the world, you go for it!

**Bee pollen is not strictly plant-based, however if sustainably harvested can assist with offsetting our rapidly declining global bee population. This is a controversial area which we'll no doubt discuss in another article soon.

x Buffy-Ellen

PS If you enjoyed this article we'd love you to share the goodness on Facebook (hit the Like & Post to Facebook buttons below), Twitter, or forward the link to a health loving friend.

Source: Be Good Organics (individual product nutritional information), USDA National Nutrient Database for Standard Reference


Buffy Ellen
Buffy Ellen


Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.

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