As more people adopt vegetarian, vegan, or flexitarian diets, the question of adequate protein intake from plant-based sources becomes increasingly important. Selecting the best plant-based protein sources is essential for ensuring a well-balanced and nutritious diet. Here are some of the most recommended options:

Lentils: Lentils are not only high in protein but also rich in fiber and micronutrients. One cup of cooked lentils contains about 18 grams of protein. They are incredibly versatile and can be used in dishes like salads, soups, and stews.

Pistachios: Nuts are a known protein standby for vegetarians and vegans, and pistachios are among the best. They offer about 6 grams of protein per ounce along with healthy fats, fiber, and antioxidants.

Chickpeas: Also known as garbanzo beans, chickpeas boast significant amounts of protein, providing around 14.5 grams per cup when cooked. They’re the main ingredient in hummus and can be tossed into salads or roasted for a crunchy snack.

Quinoa: Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies can’t produce on their own. One cup of cooked quinoa has approximately 8 grams of protein.

Hemp Seeds: With about 10 grams of protein per three tablespoons, hemp seeds are a powerful punch of essential amino acids and are also rich in Omega-3 fatty acids.

Almonds: Almonds provide healthy fats along with their protein content—about 6 grams per ounce—and have been linked to various health benefits including improved heart health.

Tempeh: Made from fermented soybeans, tempeh is a whole soy food that offers about 15 grams of protein per half-cup. It’s a firmer, more textured alternative to tofu.

Edamame: These young soybeans pack roughly 17 grams of protein per cup when cooked and serve as an excellent snack or addition to meals.

Black Beans: Common in Latin American cuisine, black beans contain around 15 grams of protein per cup when cooked along with fiber and iron.

Peas: Much like other legumes on this list, peas offer around 8 grams of protein per cup cooked and are easy to incorporate into many recipes.

Whether you’re looking to supplement your protein intake or entirely replace animal proteins, these plant-based sources could be excellent choices. Including a variety in your diet can ensure you get not just enough protein but also the broad range of nutrients needed for good health.