Experts Say These Are The Best Plant-Based Protein Sources


A block of fermented whole soybeans, offering 34 grams of protein per cup, ideal for wraps, sandwiches, salads, curries, stews, and tacos.


It contains 20 grammes of protein per cup and is low in FODMAPs, making it safe for those with digestive disorders. It may be used in smoothies and grilled marinated pieces.


Cooked edamame offers 18 grams of protein per cup and contains all nine essential amino acids, making it perfect for stir-fries, salads, grain bowls, and on-the-go snacks.


With 18 grams of protein and a high iron and fiber content per cooked cup, lentils are versatile and affordable, suitable for soups, stews, pasta sauces, and as a base for tacos or sloppy joes.


Providing 15 grams of protein and 13 grams of fiber per cooked cup, chickpeas are versatile for making hummus, roasted snacks, soups, stews, pasta dishes, and creamy salad sandwiches.

Hemp Hearts

In oatmeal, yoghurt, smoothies, soups, stews and salads, these nutty-flavored seeds give 10 grammes of protein, iron, potassium and fibre per 3 tablespoons.

Soy Milk

A plant-based milk with 8 grams of protein per cup, comparable to cow's milk, making it a top choice for those avoiding dairy, suitable for a variety of uses in place of other plant-based milks.