Best Plant-Based Protein Foods

Because medical science has become acutely aware of the benefits of plant-based proteins, there has been widespread research on which foods provide the best source of proteins. Here is a list of the best sources of plant-based proteins:

Tofu, tempeh, and edamame

Soy proteins are among the best plant-based proteins available. Soy contains all essential amino acids. A half-cup of tofu contains 10 grams of protein. The thing to remember about tofu is that it essentially takes on the flavor of anything you cook with it. It is an extremely versatile food.

Tempeh, another food made from soy, contains 15 grams of protein per 1/2 cup. Like tofu, it will take on other flavors. Tempeh is also filling.  You can even buy plant-based protein for your diet via Both tofu and tempeh also contain high amounts of calcium and iron which makes them a great substitute for dairy products. 


Red and green lentils contain significant levels of protein. They are also high in fiber, and other nutrients like iron and potassium.  A ½ cup portion of cooked lentils contains nearly 9 grams of protein. Since lentils can be added to so many things like stews, salads, soups, they are an easy addition to your diet.  Add rice with your lentils and give them an additional protein boost.  


These are high in protein. A ½ cup serving provides more than 7 grams of protein.  Chickpeas can be eaten raw or cooked. They fit nicely in stews and soups, and they are good raw in salads. 

Humus is available just about anywhere these days and is really just a simple raw chickpea paste. Add it to sandwiches or use hummus as a substitute for butter and you have a powerful protein boost.