Vegan Protein Sources Plant Based Protein Foods With More Protein Than An Egg

  references
  
      Nutrients: “Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial”
    
      Public Library of Science Medicine: “Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review”
    
      Asia Pacific Journal of Clinical Nutrition: “Health Benefits of Legumes and Pulses with a Focus on Australian Sweet Lupins”
    
      Journal of Food Science and Technology: “Peanuts as Functional Food: A Review”
    
      USDA: "Egg"
    
      USDA: "Uncooked Oats"
    
      USDA: "Dried Spirulina Seaweed"
    
      USDA: "Firm Tofu"
    
      USDA: "Lupini Beans (Cooked)"
    
      USDA: "Hemp Seeds"
    
      USDA: "Toasted Wheat Germ"
    
      USDA: "Pumpkin Seeds (pepitas)"
    
      USDA: "Peanut Butter"
    
      BMJ: "Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies"
    




Tofu is a great source of plant-based protein and provides other vital nutrients such as fiber.

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Learn how to fill your plate with healthy, protein-packed foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Snack on a handful of pistachios for fiber and protein.

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Protein per 1.76 ounces (about one-third cup): 10 grams

Tofu is delicious in everything from salads to soups to sandwiches and stir-fries.

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Protein per 1.76 ounces (about a one-fifth cup or 3 tablespoons): 8.7 grams

Stir a scoop of protein powder and nut butter into your oats and top with fruit for a balanced meal.

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Protein per 1.76 ounces (one-third cup): 8.5 grams

Mixing spirulina in smoothies and yogurt turns it a beautiful blue hue.

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Protein per 1.76 ounces (nearly one-half cup): 28.8 grams

Lupini beans are yellow legume seeds that are often eaten pickled.

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Protein per 1.76 ounces (one-third cup): 7.8 grams

Ditch the croutons and add hemp seeds to your salad for good crunch.

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Protein per 1.76 ounces (about 5 tablespoons): 15.8 grams

Use wheat germ instead of breadcrumbs for an added protein boost.

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Protein per 1.76 ounces (4 tablespoons): 14.6 grams

Pumpkin seeds are delicious toasted with cinnamon for when you're in need of a creative snack.

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Protein per 1.76 ounces (7 tablespoons): 15.1 grams

Add pumpkin seeds to a food processor along with some cilantro, olive oil, salt and pepper for a variation on pesto.

If you're not allergic, mix PB into smoothies for added richness or toss it into a salad dressing.

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Protein per 1.76 ounces (about 3 tablespoons): 12.4 grams

      Nutrients: “Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial”
    
      Public Library of Science Medicine: “Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review”
    
      Asia Pacific Journal of Clinical Nutrition: “Health Benefits of Legumes and Pulses with a Focus on Australian Sweet Lupins”
    
      Journal of Food Science and Technology: “Peanuts as Functional Food: A Review”
    
      USDA: "Egg"
    
      USDA: "Uncooked Oats"
    
      USDA: "Dried Spirulina Seaweed"
    
      USDA: "Firm Tofu"
    
      USDA: "Lupini Beans (Cooked)"
    
      USDA: "Hemp Seeds"
    
      USDA: "Toasted Wheat Germ"
    
      USDA: "Pumpkin Seeds (pepitas)"
    
      USDA: "Peanut Butter"
    
      BMJ: "Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies"