Protein is essential to every living thing, and as a result, all plants contain protein—even if it’s a small amount. So, it is possible to get enough protein on an all plant-based diet, but not all plant proteins deliver all of the essential amino acids. Amino acids are the building blocks of protein, and “essential” amino acids are the ones that the body can’t make. We have to get those from our diet.
There are four main categories of plant protein sources:
Legumes. Perhaps the most protein rich of the plant foods, a half cup of legumes can deliver as much as 10 grams of protein. Legumes also contain lysine—an amino acid that is low in many other sources of plant protein.
Nuts and seeds. How much protein there is in nuts and seeds varies between 6 and 12 grams per 1/4 cup, which is the typical serving size. Including them in the diet is a great way to pack in plant protein (and healthy fats) in a small amount of food.
Whole grains. Most whole grains provide between 6 and 12 grams of protein per one-cup serving—and because whole grains are commonly available, they are an easy way to get more protein in your diet. In fact, wheat and brown rice are the leading sources of plant-based protein in consumer diets.
Faux meats or 'meat analogues'. How much protein there is in one faux meat compared to another can vary widely. As can the added sodium (and even added sugars), which is why whole foods or a meat analogue that uses a minimally processed primary protein source like our V-70™ Hemp Heart Protein, are the ideal way to get plant protein.
Now that you’re familiar with the categories of plant protein sources, and what they generally offer, let’s look at 25 protein-rich plant proteins and see how many grams are in a typical serving size.
- Soybeans (1 cup): 22g
- Firm tofu (1/2 cup): 22g
- Lentils (1 cup): 17g
- Blackeye peas (1 cup): 14g
- Lima beans (1 cup): 12g
- Cooked Teff (1 cup): 10g
- Hemp seeds (3 Tbsp): 9g
- Pistachios (1/4 cup): 9g
- Peanuts (1/4 cup): 9g
- Pumpkin seeds (1 cup): 9g
- Quinoa (1 cup): 8g
- Potato (1 large): 8g
- Green peas (1 cup): 8g
- Sunflower seeds (1/4 cup): 7g
- Almonds (1/4 cup): 7g
- Egg noodles (1 cup): 7g
- Whole flaxseeds (3 Tbsp): 6g
- Oatmeal (1 cup): 6g
- Chia seeds (3 Tbsp): 5g
- Brown rice (1 cup): 5g
- White rice (1 cup): 4g
- Barley (1 cup): 4g
- Almond butter (1 Tbsp): 3g
- Yellow corn (1 cup): 3g
- Wheat bread (1 slice): 3g
Why Victory Hemp’s Revolutionary Hemp Plant Proteins?
Now that you can see the spectrum of protein amounts in different plant foods, as well as what’s in traditional hemp seeds, let’s look at our hemp protein products.
A 2½ tablespoon serving of Hemp Protein50 contains 15 grams of protein—and delivers all of the essential amino acids. The same-sized serving of our revolutionary new V-70™ Hemp Heart Protein contains 20 grams (and also all of the essential amino acids). These products are comparable protein-wise with some of the richest plant proteins available.
Victory Hemp Foods is innovating end-consumer and formulator friendly hemp seed-based ingredients that bring the nutritional value of hemp hearts to easy-to-formulate-with protein powders and oils.
Interested in Learning More About One of the Top Sources of Plant Protein?