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Best Plant-based protein sources

August 25, 2023
Hummus Sorribas

The plant-based food market has surged in recent years, and the trend is set to continue. With an increasing number of people adopting vegan and vegetarian diets, the demand for high-quality plant-based protein sources is greater than ever. In this article, we’ll explore a diverse range of protein-rich foods, including legumes, whole grains, nuts, seeds, and soy-based options.

Before starting, it is necessary to note that the Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of body weight per day. Let’s discover the best plant-based protein sources to enhance your diet!

Legumes, the stars of Plant-Based proteins

Legumes are an essential and protein-rich component of a plant-based diet. These versatile foods include chickpeas, lentils, black beans, and more, making them a staple for both vegans and vegetarians. Not protein only are legumes packed with protein, but they also offer a wide range of nutrients, including fiber, iron, and folate.

This type of protein source is one of the most used by vegan food manufacturers, as some ingredients such as yellow pea protein or fava bean protein are highly sought after in the sector to develop Plant-Based products. As Plant-Based solutions manufacturers we’ve developed different products based on these type of proteins.

Here are the pulses with the highest protein content according to BBC Good Food.

  • Lentils including puy, green, and red: around 8-9g of protein per 100g
  • Chickpeas, including hummus: 7g of protein per 100g
  • Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g

Wholesome Grains and Cereals

Whole grains and cereals are excellent plant-based protein sources that offer a myriad of health benefits. Quinoa, a complete protein with all nine essential amino acids, can be enjoyed in salads, bowls, or as a side dish. Brown rice, a pantry staple, provides a versatile base for various dishes. And let’s not forget about oats, a comforting breakfast option packed with protein and fiber.  By incorporating these wholesome grains into your diet, you’ll add a delicious and nutritious boost of plant-based protein to your meals.

Nutty Delights and Seed Superstars

Nuts and seeds offer remarkable versatility, serving as both meal ingredients and convenient snacks. Both are powerhouses of plant-based protein that ensure a steady supply of protein and energy throughout the day.

Soy and its Multifaceted Benefits

Soy stands out as a complete and versatile plant-based protein. Tofu, a soy-based staple, adapts to various cooking styles, from stir-fries to smoothies and just 100g of tofu provides 8g of protein according to nutritionist Jo Williams in her article for BBC Good Food. Find a wide range of tofu options on our beloved brand Obrador Sorribas web page.

Sorribas Tofu

Incorporating the best plant-based protein sources into your diet offers a delectable and sustainable way to meet your protein needs. Embrace the power of plants and elevate your meals with these nutrient-packed choices for a more vibrant and balanced diet.