Protein is a vital nutrient the body needs and it is made of 22 amino acids. The body is only capable of self-producing 13 amino acids and the remaining 9 can be sourced from different types of protein sources, either animal or plant-based protein sources. We’ve already tackled animal-based protein sources and this time, let’s talk about plant-based.

Here are the top 5 plant-based protein sources you need to include in your diet.

Peanuts and Almonds

plant-based protein , types of Protein
peanuts – Photo by Isai Dzib on Unsplash

Peanuts and almonds are go-to snacks for many people. ½ cup serving of peanuts and almonds contains 16 to 20.5 grams of Protein. Other than Protein, peanuts and almonds also provide the body vit E, vit A, magnesium, zinc, iron, calcium, and folate. It might be a good idea to have some peanuts with you most of the time. Peanuts and almonds are high in unsaturated fat so it is best to not eat a lot in one seating.


plant-based protein , types of Protein
Quinoa salad – Photo by Shashi Chaturvedula on Unsplash

Quinoa is very common among people who are losing weight and are very health conscious. For many people, this plant-based protein source is a superfood. Why is that? Because it is packed with protein with a single serving containing 8 grams. It is also rich in antioxidants that can help your body fight off different diseases. To make things better, it is gluten-free.

Chia seeds

plant-based protein , types of protein
chia seeds – Photo by Susan Wilkinson on Unsplash

Chia seeds are a versatile food because you can mix them in food and beverages and it is very healthy for you. A tablespoon of Chia seeds contains 2 grams of proteins and is very low in calories and high in fiber. Other than that this plant-based protein source can lower cholesterol and improve gut health. You can even add it to every glass of water you drink. That’s how flexible chia seed is. Chia seeds also add that extra crunch literally to anything you consume. If you love protein shakes, adding Chia seeds is sure to be a treat for you.


plant-based protein , types of protein
tofu meal – Photo by Sherman Kwan on Unsplash

Another superfood that is a common food all over the globe. Tofu can be prepared, cooked, and served in different ways. 4 ounces of cooked tofu supply the body with 15 grams of protein. Tofu is also famous among people who are doing an anti-inflammatory diet because of its anti-inflammatory properties and antioxidants.


plant-based protein , types of protein
broccoli – Photo by Tyrrell Fitness And Nutrition on Unsplash

A lot of people hate broccoli despite it being one of the healthiest food or ingredient there is. The top benefits of eating broccoli include strengthening the immune system, improving eye health, containing cancer-protective compounds, and is a great source of protein. 100 grams of broccoli equals 2.8 grams of protein. If you are not fond of broccoli, then you are really missing out in one of the tastiest and healthiest foods on this planet.

So, do you regularly consume any or all of these plant-based protein sources? If you aren’t then we highly recommend you do. There are different types of protein sources but plant-based sources provide a lot of benefits to the body.

If you want more plant-based protein sources, here is a list from the American Heart Association. If you want more protein, you can mix it plant-based with animal-based protein sources.