If you’re vegan or thinking about going vegan and worried about protein, you’ll be happy to hear it’s not a thing. Studies show that vegans not only get enough protein, they get more than enough, and especially with these plant sources of complete protein.
So we all can agree that getting enough protein is important. In fact without enough protein and amino acids in our diets, our bodies would fall apart.
That’s because amino acids in proteins are the keepers of cells. They ramp everything from metabolism and recovery to mitochondrial uptake.
And though our bodies naturally produce 11 of the 20 amino acids we need, the other nine come from foods. They include valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.
And that’s where these 12 epic plant-based proteins roll in. They have all nine and more.
1. Barley Grass
Barley grass juice is not only one of the healthiest foods ever, it rocks all nine essential amino acids. According to this report: “The essential amino acids in barley grass are complete, making it one of the most nutrient-dense foods in the world.”
It’s easy to add to your diet in organic powder form or by growing and juicing the leaves. It rocks in smoothies, shakes, yogurt, juices, and more.
You can learn about it here and how to grow it here.
2. Chia Seeds
One of the best sources of plant-based protein ever, chia seeds rock about 4.7 grams an ounce.
I use them in porridge, pancakes, smoothies, salads, chia eggs, veggie calzones, and more. You can get them here.
3. Soybeans
Soybeans are unsurprisingly a complete protein and found in tofu, tempeh, natto, soy milk, miso soup, and more.
They pack a whopping 31 grams of protein a cup.
4. Quinoa
A go-to for complete plant-based protein, quinoa rocks about eight grams a cup.
You can get quinoa here.
5. Spirulina
Though spirulina is technically not a plant but an algae, it’s still a go-to for a plant-based diet.
It not only rocks all nine essential amino acids, it’s one of the most nutrient-dense proteins on Earth.
You can get it here.
6. Nutritional Yeast
One of my favorite plant-based proteins with all nine essential amino acids is nutritional yeast. It rocks eight grams of protein per two tablespoons and tons of nutrients, including vitamin B12.
You can learn more here.
7. Buckwheat
Another go-to for a plant-based diet is buckwheat. A single cup packs almost six grams of protein.
And if you sprout it or get it sprouted, even more.
See > Sprouts Benefits.
Himalayan Tartary Buckwheat is also a complete protein and packed with prebiotics. You can learn more about it here.
8. Hemp
Raw organic hemp is a goldmine with over 30 grams of plant-based protein an ounce.
It packs all nine essential amino acids and more.
9. Chlorella
Another epic food for a plant-based diet is chlorella. It rocks all nine essential amino acids and more. Add it to smoothies, shakes, kefir, breakfast bowls, and vegan energy bites.
According to one report, it’s typically comprised of 50-60% complete protein. It’s key, however, to vet your brands. I personally get mine here.
10. Pistachios
Delicious pistachios are a complete protein with all nine essential amino acids. They pack a whopping 25 grams a cup!
11. Amaranth
A half-cup of uncooked Amaranth packs 14 grams of complete protein. It’s also rich in fiber, vitamins, and minerals, including iron, magnesium, and manganese, which support overall health.
You can get it organic here.
12. Amla
Amla, also known as Indian gooseberry, is a fantastic source of plant-based protein that offers all nine essential amino acids. While often celebrated for its high vitamin C content and potent antioxidant properties, it’s also an excellent protein source.
According to Dr. Michael Greger, it’s “the number-one, most antioxidant-packed single whole food on the planet.”
13. Ezekiel Bread
I started eating Ezekiel bread over 30 years ago and still do occasionally, even though my favorite bread these days is homemade high-protein Himalayan Tartary Buckwheat sourdough, which also rocks all nine essential amino acids.
Ezekiel rocks all nine, too, with four grams of protein a slice.
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
