NOW ACCEPTING NEW PATIENTS | Call Now To Schedule Your Consultation

Call 480-834-5414

NOW ACCEPTING NEW PATIENTS | Call Now to Consult with one of Our Specialists

Call 480-912-3414
Alternative Cancer Treatment Center
Become Our Patient

Menu

What Are The Best Plant Sources of Protein?

Share on:
Facebook
Twitter
LinkedIn
What Are The Best Plant Sources of Protein?

Many plant products are rich in protein, although they may not all be complete proteins. By having a balanced living foods diet, where you combine different vegetables, fruits, nuts and seeds, and grains, raw, sprouted, or fermented, you can achieve your protein needs, with the added benefit of plenty of fiber, nutrients, antioxidants and phytochemicals.

Other amazing sources of protein are:

What Are The Best Plant Sources of Protein?
  • Lentils: 18 grams of protein per cooked cup (198 g)27.
  • Beans contain about 15 grams of protein per cooked cup, depending on the variety. Here are some examples:
  • Pinto beans: 15.4 grams of protein per cooked cup (171 g)28.
  • Kidney beans: 15.3 grams of protein per cooked cup (177 g)29.
  • Black Beans:2 grams of protein per cooked cup (172 g)30.
  • Navy beans: 15 grams of protein per cooked cup (182 g)31.
  • Chickpeas:7 grams of protein per cooked cup (152 g)32.
  • Peas:58 grams of protein per cooked cup (160 g)33.
  • Oats: 10.7 grams of protein per cooked cup (81 g)34.
  • Rice: 6.5 grams of protein per cooked cup (164 g)35.
  • Nuts and seeds contain about 4 to 8 grams of protein per one ounce (28 g), depending on the variety. Besides hemp and chia seeds that we have mentioned in the complete protein section, here are some examples of nuts and seeds that are great sources of protein:
    • Pumpkin seeds: 8.5 grams of protein per 1 oz without shell (28 g)36.
    • Almonds: 8.5 grams of protein per 1 oz (28 g)37.
    • Sunflower seeds: 6 grams of protein per 1 oz (28 g)38.
    • Pistachios: 6 grams of protein per 1 oz (28 g)39.
    • Cashews: 5 grams of protein per 1 oz (28 g)40.
    • Flaxseed: 5 grams of protein per 1 oz (28 g)41.
    • Hazelnuts: 4 grams of protein per 1 oz (28 g)42.
    • Walnuts: 4 grams of protein per 1 oz (28 g)43.

 

*Disclaimer: Although cooked beans are a great source of plant protein, we still advocate mainly for raw, living foods. Lentils, peas and some beans (adzuki, garbanzo, and mung) can be sprouted and eaten sprouted, and that is what we promote in our Living Foods Kitchen. We also use sprouted rice, groats, buckwheat and quinoa, as plant sources of protein. The reference values mentioned above are for cooked foods because they were obtained from the USDA FoodData Central.

Important Note on Pseudocereals, Beans, and Grains:

  • Pseudocereals, such as amaranth, quinoa, and buckwheat, are in reality seeds, which we can sprout and add to our living diet.
  • Grains in general, and even ancient grains like teff (actually a gluten-free seed) and spelt (not gluten-free), although providing good amounts of protein (10–11 grams of protein per cooked cup (250 g)) need to be cooked, and we do not tend to include them in our living diet.
  • Beans – some beans can be sprouted and eaten sprouted (mung, adzuki, lentils, chickpeas, and peas). All the other beans need to be cooked, and we do not tend to use them in our living diet.

Vegetables and Fruits as Sources of Protein

Per calorie, vegetables are a great source of protein. However, most vegetables are low in calories, which means you have to eat more in order to get enough protein from your plant-rich diet. Good news: we love preparing vegetables, and juices and smoothies are also a great way to include them. Check some of our recipes HERE.

Some of the best vegetables in terms of protein content include (containing about 4 to 5 grams of protein per cooked cup)44:

  • Broccoli – we love adding broccoli sprouts to our salads or smoothies due to their sulforaphane content! Read more about the benefits of sulforaphane on our blog Anti-Cancer Foods.
  • Spinach – we use it in our juice, daily! Here is the recipe for our Healthy Green Juice.
  • Asparagus – a delicious and unique vegetable, that will bring life and healing to your meals.
  • Artichokes – a great addition to diversify your salads, with a crunchy texture.
  • Sweet potatoes – we chop them finely and dehydrate them for a crunchy snack or add them to our raw soups for consistency.
  • Brussels sprouts – we use the food processor (but a knife will work just fine) to chop them finely and add them to our salads. We prepare a Brussel sprouts pomegranate salad that is just delicious and great for the holidays!


Low-sugar fruits with the highest protein content (albeit not great sources of protein) include guavas (4.2 grams per cup), avocado (3 grams per cup), blackberries (2 grams per cup) and raspberries (1.5 grams per cup)45.

How to Get Enough Essential Amino Acids from Plants

Plants can supply all the essential amino acids, provided that eat a diversified and balanced diet. Different groups of plants are good sources of diverse essential amino acids and is good to know which and how to combine them. Here is a good guide on amino acids in vegetables46:

  • Leafy Greens – rich in leucine, phenylalanine, threonine, and tryptophan.
  • Cruciferous Vegetables (e.g., broccoli, cabbage, cauliflower, etc.) – rich in isoleucine and valine
  • Allium Vegetables (e.g., garlic, onion, green onion, etc.) – high in methionine and tryptophan.
  • Marrow Vegetables (e.g., zucchini, pumpkin, squash, etc.) – rich in leucine, isoleucine, phenylalanine, threonine, and tryptophan.
  • Stem Vegetables (e.g., celery, asparagus, etc.) – relatively high in tryptophan.
  • Legumes (lentils, beans, and peas) – rich in all essential amino acids, except methionine.
  • Starchy Vegetables (e.g., potatoes, cassava, taro, etc.) – rich in all essential amino acids, except lysine and methionine.
  • Seeds and nuts – contain all essential amino acids, but low amounts of lysine and methionine.

The Importance of Essential Amino Acids

Holistic wellness infographic

Why do we think it is important for you to know which vegetables provide which essential amino acids? Because on a living foods plant-rich diet, to guarantee a supply of the amino acids that the body cannot produce, we need to combine different plant foods in a balanced and diverse way, yet in perfect alignment with nature.

These essential amino acids are crucial because:

  1. The body needs them but cannot produce them.
  2. They play key roles in metabolism and energy production; tissue build-up and repair and overall bodily functions and health.

Let’s look at the nine essential amino acids and their role in the human body.

  • Histidine – needed in humans for growth and tissue repair. Important for maintenance of myelin sheaths that protect nerve cells. It is metabolized to the neurotransmitter histamine – a neurotransmitter essential for immunity, gastric secretion, and sexual functions. Histidine is also required for blood cell manufacture and protects tissues against damage caused by radiation and heavy metals47.
  • Isoleucine – exerts many physiological functions, such as supporting wound healing and immune function, detoxification of nitrogenous wastes, and promoting secretion of several hormones. Necessary for hemoglobin formation and regulating blood sugar and energy levels. In humans, isoleucine is concentrated in muscle tissues48.
  • Leucine – is vital for protein synthesis and diverse metabolic functions. Leucine plays an important role in blood sugar regulation, growth and repair of muscle and bone tissue; wound healing, and growth hormone production. This amino acid helps prevent the breakdown of muscle proteins after trauma or severe stress49.
  • Lysine – promotes healthy tissue function, growth, and healing. Important for energy production and to improve immunity. Major role in protein synthesis, and the production of enzymes and hormones. Promotes calcium absorption and is essential for carnitine production and collagen formation50.
  • Methionine – required for growth and tissue repair. Methionine plays a major role in detoxification processes and contains sulphur which helps protect cells from pollutants and slow cell aging. This amino acid also chelates heavy metals, like mercury and lead, assisting in their excretion. Essential for absorption and bio-availability of selenium and zinc. Improves skin, hair, and nails51.
  • Phenylalanine – major role in the structure and function of proteins and enzymes and in the synthesis of other amino acids. “Phenylalanine is converted to tyrosine, used in the biosynthesis of dopamine and norepinephrine neurotransmitters52.”
  • Tryptophan – a precursor of serotonin, a neurotransmitter crucial in regulating sleep, mood, appetite, and pain. It acts as a natural sedative and is present in most protein sources53.
  • Threonine – an important constituent of many structural proteins, such as collagen, elastin, and tooth enamel. Vital for the function of the nervous system, plays an important role in fat metabolism and porphyrins (involved in the construction of heme groups). May be used in gastro-intestinal disorders, and to ease depression and anxiety54.
  • Valine – helps stimulate muscle growth, and tissue repair, and is involved in energy production. Contributes to maintaining “mental vigor, muscle coordination, and emotional calm55.”

It is now clear that essential amino acids play key roles in major vital processes, beyond the usually mentioned muscle growth and repair. They are essential for the immune, digestive, reproductive, and nervous systems. A well-thought-out nutrition plan is indispensable to prevent deficiencies and avoid the negative health consequences associated with insufficient protein or lack of certain amino acids. Personalized nutritional approaches must take into account not just general recommendations regarding protein and amino acid intakes, but also the individual’s development stage, activity levels, and health status, among other factors.

 

References

  1. National Institutes of Health. National Human Genome Research Institute. Protein. Updated Jul 3, 2024. https://www.genome.gov/genetics-glossary/Protein, accessed Jul 17, 2024.
  2. Restivo J. Harvard Health Publishing. High-protein foods: The best protein sources to include in a healthy diet. Published Dec 1, 2023. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet, accessed Jul 5, 2024.
  3. MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US). What are proteins and what do they do? Updated Mar 26, 2021. https://medlineplus.gov/genetics/understanding/howgeneswork/protein/, accessed Jul 4, 2024.
  4. Britannica, The Editors of Encyclopaedia. “antibody”. Encyclopedia Britannica. Jun 30, 2024. https://www.britannica.com/science/antibody, accessed 11 July 2024.
  5. Britannica, The Editors of Encyclopaedia. “What is an enzyme? “. Encyclopedia Britannica, Jul 18, 2019. https://www.britannica.com/question/What-is-an-enzyme, accessed 11 July 2024.
  6. Biologydictionary.net Editors. “Transport Protein.” Biology Dictionary, Biologydictionary.net, Apr 27, 2017. https://biologydictionary.net/transport-protein/, accessed July 11, 2024.
  7. Reddy, M. “amino acid”. Encyclopedia Britannica. May 26, 2024. https://www.britannica.com/science/amino-acid, accessed Jul 4, 2024.
  8. Online Etymology Dictionary. protein (n.). Updated Dec 19, 2020. https://www.etymonline.com/word/protein, accessed Jul 17,2024.
  9. MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US). Dietary Proteins. Updated Jun 13, 2016. https://medlineplus.gov/dietaryproteins.html, accessed Jul 11, 2024
  10. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
  11. LeWine H. Harvard Medical School. Harvard Health Publishing. How much protein do you need every day? Jun 22, 2023. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096, accessed Jul17, 2024.
  12. Phillips SM, Paddon-Jones D, Layman DK. Optimizing Adult Protein Intake During Catabolic Health Conditions. Adv Nutr. 2020 Jul 1;11(4):S1058-S1069. doi: 10.1093/advances/nmaa047. Erratum in: Adv Nutr. 2021 Mar 31;12(2):578. doi: 10.1093/advances/nmaa129. PMID: 32666115; PMCID: PMC7360447.
  13. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Broccoli, raw. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients, accessed Jul 19, 2024.
  14. Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022 Mar-Apr;36(2):556-562. doi: 10.21873/invivo.12737. PMID: 35241506; PMCID: PMC8931889.
  15. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Amaranth grain, cooked. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients, accessed Jul 19, 2024.
  16. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Quinoa, cooked. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients, accessed Jul 19, 2024.
  17. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Buckwheat groats, roasted, cooked. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients, accessed Jul 19, 2024.
  18. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seaweed, spirulina, dried. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients, accessed Jul 19, 2024.
  19. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Tempeh. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients, accessed Jul 23, 2024.
  20. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Natto. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients, accessed Jul 23, 2024.
  21. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Soybeans, mature cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients, accessed Jul 23, 2024.
  22. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Tofu, raw, firm, prepared with calcium sulfate. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients, accessed Jul 23, 2024.
  23. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Edamame, cooked. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100450/nutrients, accessed Jul 23, 2024.
  24. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, hemp seed, hulled. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients, accessed Jul 19, 2024.
  25. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, chia seeds, dried. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients, accessed Jul 19, 2024.
  26. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. [HISTORICAL RECORD]:   NUTRITIONAL YEAST. Published July 29, 2021. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1991802/nutrients, accessed Jul 23, 2024.
  27. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Lentils, mature seeds, cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients, accessed Jul 19, 2024.
  28. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Beans, pinto, mature seeds, cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients, accessed Jul 23, 2024.
  29. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Beans, kidney, red, mature seeds, cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175194/nutrients, accessed Jul 23, 2024.
  30. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Beans, black, mature seeds, cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients, accessed Jul 19, 2024.
  31. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Beans, navy, mature seeds, cooked, boiled, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients, accessed Jul 23, 2024.
  32. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173801/nutrients, accessed Jul 19, 2024.
  33. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Peas, green, cooked, boiled, drained, without salt. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients, accessed Jul 23, 2024.
  34. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Oats, raw. Published October 30, 2020. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients, accessed Jul 23, 2024.
  35. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Wild rice, cooked. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients, accessed Jul 23, 2024.
  36. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Pumpkin seeds, unsalted. Published October 28, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2343056/nutrients, accessed Jul 23, 2024.
  37. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, almonds. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients, accessed Jul 23, 2024.
  38. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, sunflower seed, kernel, raw. Published April 20, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2515381/nutrients, accessed July 23, 2024.
  39. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, pistachio nuts, raw. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients, accessed July 23, 2024.
  40. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, cashew nuts, raw. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients, accessed July 23, 2024.
  41. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, flaxseed. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients, accessed July 23, 2024.
  42. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, hazelnuts or filberts. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients, accessed July 23, 2024.
  43. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, walnuts, english. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients, accessed July 23, 2024.
  44. Petre A. Healthline. The 18 Best Protein Sources for Vegans and Vegetarians. Updated on November 27, 2023. https://www.healthline.com/nutrition/protein-for-vegans-vegetarians, accessed Jul 23, 2024.
  45. Whitbread D. MyFoodData. Top 10 Fruits Highest in Protein. Last Updated: June 3, 2024. https://www.myfooddata.com/articles/fruits-high-in-protein.php, accessed Jul 23, 2024.
  46. Amino Science. Let’s Get to Know the Essential Amino Acids in Vegetables. Posted on Jun 1, 2018. https://aminoco.com/blogs/nutrition/essential-amino-acids-in-vegetables, accessed Jul 25, 2024.
  47. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6274, Histidine. https://pubchem.ncbi.nlm.nih.gov/compound/Histidine, accessed Jul 26, 2024.
  48. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6306, l-Isoleucine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/l-Isoleucine, accessed Jul 26, 2024.
  49. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6106, Leucine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Leucine, accessed Jul 26, 2024.
  50. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 5962, Lysine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Lysine, accessed Jul 26, 2024.
  51. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6137, Methionine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Methionine, accessed Jul 26, 2024.
  52. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6140, Phenylalanine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Phenylalanine, accessed Jul 26, 2024.
  53. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6305, Tryptophan. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Tryptophan, accessed Jul 26, 2024.
  54. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6288, Threonine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Threonine, accessed Jul 26, 2024.
  55. PubChem [Internet]. Bethesda (MD): National Library of Medicine (US), National Center for Biotechnology Information; 2004-. PubChem Compound Summary for CID 6287, Valine. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Valine, accessed Jul 26, 2024.

Recent Posts

How to Become Our Patient

Our Healing Philosophy

Our Care Team

Why Choose Us?

A Day at Oasis of Healing

Oasis School of Life

Mind Body Healing

Type of Cancer We Treat

Treatment Alternatives

Enhancement Therapies

Contact us

PATIENT STORIES

CAREER OPPORTUNITIES

210 N Center St #102
Mesa, AZ 85201
USA

M, T, Th: 9 AM – 5 PM
Weds: 10 AM – 5 PM
FRI: 9 AM – 4 PM

480-834-5414

Facebook Twitter Youtube