9 Healthiest Plant-Based Protein Sources

Protein is a vital macronutrient, providing structure to every cell in our bodies, facilitating the work of crucial enzymes, hormones, and antibodies, and building and maintaining cells and tissues. Dietary protein consists of 20 amino acids, 11 of which we make inside our bodies. The other 9 are referred to as essential since we must get them from foods we eat.

Protein complementation is when you combine foods—legumes and grains, for example—to obtain all 9 essential amino acids within a given meal with each food filling in what the other lacks, making it easy to obtain complete protein at one sitting. These options will ensure a protein-rich daily menu:

• Spirulina – 4 grams protein per tablespoon – Complete protein
• Tofu, Tempeh and Edamame – 15 grams per cup – Complete protein
• Hemp seeds – 13 grams per 3 tablespoons – Complete protein
• Amaranth and Quinoa -8-9 grams per cup – Complete protein
• Chia seeds – 6 grams per 3 tablespoons – Complete protein
• Almonds – 6 grams per 1/4 cup – Complete protein with beans/legumes
• Lentils – 9 grams per 1/2 Cup – Complete protein with grains, nuts, seeds
• Pumpkin seeds – 8 grams per 1/4 cup – Complete with beans/legumes
• Buckwheat – 11 grams per 1/2 cup – Complete beans, nuts, seeds