Alternative Plant Based Protein Sources3 min read

Protein is necessary for our body and has many and different functions.

Do you know that we could eat other foods apart from animal products to take the protein that your body and cells need?

You do not need to be exclusively either vegan or vegetarian to enjoy these alternative plant based proteins and you can add them directly to your daily diet!

Apart from that the plant based proteins are also rich different nutrients such as fiber, vitamins, minerals and antioxidants and without many useless calories

You will be surprised of how big this list is!

I suggest to add them in your diet and see the effects it has on your life!

 

Nuts and Seeds

FoodServing SizeCalories (Cal)Protein (G)
Hemp Seeds 28g (2tbsp)16210
Tahini 28g (2tbsp)1697
Peanut Butter 28g (2tbsp)1807
Pumpkin seeds 28g (2tbsp)1517
Peanuts without shells 28g (2tbsp)1647
Black Walnuts 28g (2tbsp)1737
Pistachios without shells 28g (2tbsp)1606
Sunflower seeds 28g (2tbsp)1646
Almonds 28g (2tbsp)1676
Cashews 28g (2tbsp)1555
Linseed 28g (2tbsp)1505
Chia seeds 28g (2tbsp)1374
Walnuts 28g (2tbsp)1854
Pine nuts 28g (2tbsp)1904

 

Vegetables

FoodServing SizeCalories (Cal)Protein (G)
Peas (cooked)88g1349
Spinach (cooked)88g415
Mushrooms (cooked)88g425
Sun dried tomatoes44g724
Asparagus88g274
Potato1 med with skin1604
Brussels sprouts88g383
Corn88g803
Broccoli88g312.6
Kale (cooked)88g362

 

Protein Powder

FoodServing SizeCalories (Cal)Protein (G)
Soy protein28g11224
Pea protein28g10321
Spirulina28g8116
Brown rice protein28g9918
Hemp Protein28g8513

 

Cereal, Bread, Grains and Pasta

FoodServing SizeCalories (Cal)Protein (G)
Seitan28g18021
Buckwheat28g2849.5
Whole wheat bread2 slice1387
Spelt28g1235.5
Oats28g1545.5
Oat bran28g595
Brown rice (cooked)50g2165
Teff25g1285
Quinoa28g1114
Couscous (dry)28g1054
White rice (cooked)50g1944
Whole wheat bread1 slice694
Wheat flour28g954
Whole wheat pasta50g873.5
Bulgur28g963
Millet (raw)28g1063
Whole wheat pita bread4” diameter743
White bread1 φέτα672
Oatmeal bread1 φέτα732
Rye bread1 φέτα832

 

Beans and Legumes

FoodServing SizeCalories (Cal)Protein (G)
Tempeh28g18016
Soy beans28g12711
Tofu28g9410
Brown lentils28g1159
Red lentils28g1159
Green lentils28g1159
Split peas28g1168
Lima beans28g1097.5
Cannellini beans28g1007
Kidney beans28g1207
Navy beans28g906
Black beans28g1006
Pinto beans28g1006
Chickpeas28g1206
Black-eyed peas28g805

 

Dried Fruit

FoodServing SizeCalories (Cal)Protein (G)
Apricots dried100g1903
Peaches died100g1853

 

Namaste

Irini Katrava

 

P.S. If you would like to learn more about plant based proteins I suggest the following reading material: Link

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