Plant Based Sources Of Protein

The human body needs protein to maintain and grow new cells. Adult men and women need 56g and 46g of protein a day respectively, according to the Centers for Disease Control and Prevention. Protein is found in many different foods and vegetarians can adequately meet their protein needs by eating a variety of plant foods.

Soy Foods

As a complete protein, soy provides the body with all of the essential amino acids. Soy is the only plant-based complete protein. Soy also acts as a source of fiber and omega-3 fatty acids. A 1 cup serving of cooked soybeans provides 29g of protein. Tempeh, a fermented soybean patty, contains 41g of protein in a 1 cup serving, meeting almost a day's worth of protein needs. Tofu, also known as bean curd, provides 11g of protein in a 4 oz. serving. Commercial soy milk acts as a replacement for cow's milk and contains 7g of protein in an 8 oz. serving.

Legumes

Legumes are an incomplete protein, meaning they do not provide all of the essential amino acids. However, people following a plant-based diet can adequately meet amino acid needs by eating a variety of plant foods throughout the day, according to Medline Plus. A 1/2 cup serving of lentils provides 9g of protein, a 1/2 cup serving of kidney beans and black beans provides 7g of protein and 1/2 cup serving of garbanzo beans provides 6g of protein. Humus, a paste of garbanzo beans and tahini, contains 6g of protein in a 1/3 cup serving.

Nuts and Seeds

Nuts and seeds also act as a source of incomplete protein. A 1/4 cup serving of almonds provides 8g of protein, 1/4 cup of cashews provides 5g of protein and 1/4 cup of sunflower seeds provides 6g of protein. In addition to being a source of plant protein, regular consumption of nuts also helps to lower blood cholesterol, according to MayoClinic.com.

Vegetables

Vegetables also act as a source of plant protein. One cup of cooked spinach provides 5g of protein and 1 cup of cooked broccoli and one medium potato provides 4g of protein.

Grains

Many grains contain a number of the essential amino acids, making it an incomplete plant-based source of protein, according to the Vegetarian Resource Group. One cup of quinoa contains 9g of protein, 1 cup of cooked spaghetti contains 8g of protein and two slices of whole wheat bread contains 5g of protein.