What are the 10 best plant-based protein sources?

Plant-based proteins are not only better for your health, but also good for animal welfare and the environment. Unfortunately, many people still believe that plant-based proteins are not "complete" and do not contain all the amino acids (the building blocks of proteins) that your body needs.

However, this is not the case. There are many complete plant-based protein sources that not only contain all the essential building blocks, but also provide many other nutrients that your body needs and contribute to a healthy and fit body.

Do you want to eat more plant-based? Then we have a handy list for you below with the 10 best plant-based protein sources.

1. Spirulina (100 grams = 60 grams of protein)

This blue-green algae is not only a great complete source of protein, but also contains a lot of vitamins, minerals and essential fatty acids that your body needs. Spirulina has an anti-inflammatory effect and is rich in antioxidants that protect your body against harmful substances and contribute to your health.

Spirulina contains all essential amino acids and is one of the richest sources of protein with a protein content of about 60 to 70 percent.

Spirulina is often available in powder form and can be used as an addition to smoothies and soups to give them a protein boost. One tablespoon of spirulina provides about 5 grams of complete protein.

2. Pea protein (100 grams = 80 grams of protein)

A practical way to get extra plant-based protein is to use a plant-based protein powder or a plant-based protein shake.

You can simply drink plant-based protein powder or a plant-based protein shake with water, but you can also use it very well as an ingredient in recipes and smoothies.

A scoop of plant-based protein powder, such as Orangefit Protein, contains 20 grams of plant-based protein and is an easy way to get your daily protein and build a fit and healthy body.

3. Hemp seed (100 grams = 33 grams of protein)

Hemp seed is a rich source of protein and also has an excellent balance of essential omega-6 and omega-3 fatty acids.

Hemp seed contains all the essential and non-essential amino acids and is also a good source of minerals such as iron, calcium, zinc, and magnesium.

Adding a few tablespoons of hemp seed to a smoothie or salad is good for 12 grams of healthy fats and 10 grams of complete protein.

4. Chia seeds (100 grams = 16 grams of protein)

Chia seeds are a complete source of protein and essential omega-3 fatty acids. They also contain a good amount of magnesium, iron, calcium, and potassium, and are a rich source of fiber that contributes to healthy digestion and better absorption of nutrients.

Chia seeds have a neutral taste and can easily be added to your smoothie or yogurt or used as an egg substitute in recipes.

5. Quinoa (100 grams = 14 grams of protein)

Quinoa is a complete protein source that contains all the essential and non-essential amino acids. Although it falls under the category of seeds, it is often used as a grain because of its comparable nutritional value and preparation.

Quinoa is a good source of complex carbohydrates, fiber, minerals, and B vitamins.

A serving of cooked quinoa is good for about 8 grams of protein and is excellent for use in salads or as a replacement for rice in stir-fries.

6. Buckwheat (100 grams = 9 grams of protein)

Like quinoa, buckwheat is a "pseudo-grain" that resembles a grain product. It contains slightly less protein than quinoa but also contains all the essential amino acids and is an excellent source of good carbohydrates, fiber, vitamins, and minerals (magnesium, phosphorus, iron, manganese, copper, zinc).

Buckwheat is very nutritious and easily digestible. You can use buckwheat in a salad or risotto and it is also often processed as (gluten-free) flour in pancakes and baked goods.

7. Pumpkin seeds (100 grams = 19 grams of protein)

Nuts, seeds, and grains contain plant-based protein, healthy fats, and other nutrients that contribute to good health.

If you are transitioning to a more plant-based diet, it's generally a good idea to eat more nuts, seeds, and grains.

Pumpkin seeds are a good way to get your daily protein. They contain all essential amino acids and are rich in antioxidants, iron, zinc, magnesium, and many other nutrients.

Roasted pumpkin seeds are great as a snack or added to muesli, (soy) yogurt, pastas, and salads.

A few tablespoons of pumpkin seeds provide 7 grams of plant-based protein.

8. Nutritional yeast (100 grams = 50 grams of protein)

Nutritional yeast is deactivated yeast that is often sold as powder or flakes and is available in most health food stores. It is a complete source of protein and also contains many B vitamins (B1, B2, B3, B6) and folic acid. Sometimes, vitamin B12 is also added, an important vitamin if you eat entirely plant-based.

Nutritional yeast has a nutty, cheese-like flavor and is often used in savory dishes and cheese substitutes. However, nutritional yeast contains much less fat and calories than fatty cheeses and sauces.

By using nutritional yeast, you can quickly and easily add extra protein to a dish while saving on calories.

9. Soybeans (100 grams = 36 grams of protein)

Soy is a healthy complete source of protein that is compositionally similar to animal protein sources and is therefore an excellent replacement for meat and other animal products.

Soy is widely eaten in Asian countries (tofu, tempeh, miso) and nowadays soybeans are processed into foods such as soy yogurt/quark, soy milk, and meat substitutes and vegetarian products.

10. Lentils (100 grams = 26 grams of protein)

Lentils are an excellent source of plant-based protein.

Lentils and other legumes (kidney beans, black beans, chickpeas, etc.) are low in fat and free of cholesterol and a great source of fiber, B vitamins, and important minerals such as iron, potassium, and folic acid.

They are easy to prepare and easy to add to soups, salads, chilis, and curry dishes.

Legumes generally contain slightly fewer essential amino acids than animal products (exceptions are yellow split peas and soybeans), but if you also regularly eat whole grains (oats, brown rice, and wheat products), then your body gets all the necessary amino acids.

You don't necessarily have to combine these, but some good combinations of legumes with a grain include lentil curry with rice, whole-grain pita with hummus, or whole-grain bread with peanut butter.