The human body needs protein to survive and thrive. “Will I get enough protein on a plant-based diet?” is the common question posed as most of us associate protein almost entirely with animal products. Most people associate protein with energy, vitality, and strength, and that eating animals is an easy way to maximize protein consumption — so it’s no wonder that many people fear that eating a plant-based diet will inherently result in lacking this critical macro-nutrient. We’re here to debunk that myth, and share our favorite whole foods that are perfectly packaged, adequate sources of protein.

Plant foods, eaten close to their whole and natural state, are optimally beneficial for the body. Research on health, disease, and longevity shows that people who eat a plant-forward diet have dramatically better long-term health outcomes than those who eat a diet heavy with animal product. Here at Thistle we want to encourage each other to shift to a plant-forward diet that will supply the nutrients we need, both macro and micro, bundled together by nature in whole form to ensure maximum benefit.

Here are our top ten plant-based sources of protein:

1. Seeds:

Kicking off our list is a category of whole food we incorporate into most of our meals - seeds! We love seeds because they are a rich source of many nutrients, including those essential for growing a healthy and resilient plant. Regular consumption of seeds has been associated with reduced risk of heart disease and diabetes, as well as an increased life span. Seeds also contain some of the most concentrated plant sources of omega-3 fatty acids — a nutrient the body cannot make.

Protein per ounce:
Chia Seeds - 4.7 g
Hemp Seeds - 9.2 g
Pumpkin Seeds - 6.9 g

2. Legumes

Wholesome, comforting, satisfying, and nourishing to our bodies, this huge food group includes hundreds of varieties of beans, peas, and lentils. Legumes are generally low in fat, high in protein, and full of vitamins, minerals, antioxidant compounds and fiber. Consuming high amounts of fiber helps regulate bowels, remove toxins, and keep blood sugar and cholesterol levels low. All of these factors contribute to legumes being a common denominator among all of the world’s longest lived cultures. Affordable, accessible, and nourishing — we encourage you to explore the wide range of legumes available and if bloating or gas-iness has been an issue in the past, we suggest soaking dried beans overnight in water and rinsing before cooking in fresh water.

Protein per cup:
Garbanzo Beans - 14.5 g
Split Peas - 16.3 g
Lentils - 17.9 g

3. Whole Grains

Whole grains are a staple in all of our meals as they provide fiber, protein, essential fatty acids, vitamins, minerals, numerous phytochemicals and carbohydrates to give us the energy to thrive throughout the day. An important distinction to make is the difference between complex carbohydrates, found in whole grains, and their highly processed and refined counterparts, simple carbohydrates, including refined cane sugar and bleached white flour. Whole grains are powerful in lowering risk of chronic illness and are satisfying due to their high fiber and protein content compared to simple, refined carbohydrates, leaving us full to combat overeating as well as improving bowel movements and promote growth of healthy gut bacteria.

Protein per cup:
Quinoa - 8.1 g
Rolled Oats - 10.6 g
Teff - 9.8 g

4. Nuts

Nuts are a delicious and satisfying source of protein. Though they are high in fat, if they’re consumed in moderation, a handful of nuts can make for a satisfying snack or protein boost to a salad. A study conducted by the American Health Studies recorded impressive health benefits for those who ate nuts regularly. They lived healthier, longer lives than those who did not have nuts in their diet. While there might be concern about the high calorie density of nuts, their nutritional composition in moderation makes them a filling snack not associated with an increase of weight or BMI.

Protein per ounce:
Almond - 4 g
Cashew - 5.1 g
Peanut -  7.2 g

5. Soy

First efforts to switch from a meat-heavy diet tend to focus on this particular group of beans. The most whole form of soy is the bean itself, eaten fresh as edamame. Tempeh is also a whole soy food, the unique distinction being that the whole beans are fermented before cooking. Tofu, although minimally processed, is still a great source of protein despite lower amounts of fiber than tempeh. Soy is versatile and high in protein, so it’s no wonder that it’s a staple in most plant based diets.

Protein per cup:

Edamame - 16.9 g
Tofu - 20 g
Tempeh - 31 g

6. Cruciferous Vegetables

This powerful family of plants shares extraordinary health benefits as the most micronutrient dense of all vegetables. Glucosinolates, compounds responsible for the bitter smell and crunchy texture of cruciferous vegetables, have been shown to slow down progression of chronic illness. While these grow in all different colors, shapes and sizes, they share several nutritional benefits. Most are rich in vitamins and minerals like folate and vitamin K while darker green ones are a better source of vitamins A and C and contain phytonutrients. Phytonutrients are plant-based compounds that may help to lower inflammation.

Protein per cup:
Broccoli - 2.6 g
Brussel Sprouts - 3 g
Cauliflower - 2 g

7. Dark Greens

When it comes to nutrient density, leafy greens top the charts as they contain many micronutrients without excess calories. Greens are packed with fiber, protein, and antioxidants, as well as vitamins, minerals, and phytochemicals. Including as many greens in our diet strengthens our protection from chronic illnesses like diabetes and cardiovascular disease. Greens are so extraordinarily healthful that we add them to almost every meal.

Protein per cooked cup:
Mustard Greens - 3.2 g
Spinach - 5.3 g
Kale - 2.5 g

8. Sprouts

The quality of protein in beans, nuts, seeds and grains improve when they are sprouted. Sprouting increases highly concentrated proteolytic enzymes, which are necessary to make carbohydrates and proteins digestible and more usable in the body.  We recommend adding sprouts to any meal, or even try eating them on their own! We especially love broccoli sprouts because they are more nutritious than their mature broccoli counterparts and can be affordably sprouted at home. They are rich in nutrients and antioxidants helping improve our digestion and blood sugar levels.

Protein per cup:
Broccoli - 2 g
Mung Bean - 3.2 g
Sunflower - 3 g

9. Mushrooms

The beloved fungus is actually neither a plant nor animal food. Thanks to the amino acid called glutamate, adding mushrooms to any recipe will create savory rich flavor called umami. Nutritionally speaking, mushrooms are low calorie, low fat and cholesterol-free, adding fiber and over a dozen minerals and vitamins to our diets, including copper, potassium, magnesium, and zinc. Mushrooms are also high in antioxidants that protect cells from damage and reduce chronic disease and inflammation.

Protein per cup:
Portobello - 2.2 g
Shiitake - 2.3 g
Oyster - 4.9 g

10. Remarkable Thistles

Saving the best for last, this final of vegetable group is another subset of the thistle plant family. All forms of thistle share healing and nourishing characteristics as they are great sources of fiber, folate, vitamins C and K, antioxidants and phytonutrients. Rich in nutrients, thistle plants like artichokes help combat oxidative stress related to chronic diseases and aging.

Protein per cup:
Artichoke - 4.8 g
Chicory - 0.9 g
Dandelion Greens - 2.1 g

How Much Do You Need?

Protein shakes, protein bars, and numerous high protein products are filling the market shelves despite protein deficiency being almost unheard of in the United States. While we are mindful of which plants provide the most protein, variety is important for maximizing types of phytonutrients you get. While factors such as age, activity level, and pregnancy affect the minimum amount a person needs, we keep a high standard of protein content per meal to ensure we thrive:

Meal Type:
Breakfast: > 12 g
Lunch: > 20 g
Dinner: > 20 g
Snack: > 20 g
Dessert: > 5 g‍

Daily Total: > 62 g

So, where do you get your protein? The question we ask as a rebuttal is “Where don't you get your protein?” Eating a variety of plentiful plant-based proteins like whole grains, pulses, and vegetables can easily provide all of the essential amino acids and protein our bodies require. When it comes to plants, enjoy them in combination with each other for maximum nutrition and for more complex flavor and texture — good food truly is one of life’s greatest pleasures.