5 Best Plant-Based Protein Sources

With an increasing number of individuals switching to vegan and vegetarian diets the need for plant-based protein sources is now greater than ever before. As people are shifting away from animal products they face an increased need for alternative sources of protein. The problem is it can be challenging to consume adequate amounts of essential vitamins and minerals without consuming meat and dairy products. 

Individuals following plant-based diets should practice their due diligence when it comes to protein needs. Let’s take a look at some of the best sources of plant-based protein available.

Green Peas 

Many people are unaware that green peas provide one of the top sources of plant-based protein. A single serving can contain 9 grams of protein per cup cooked. Furthermore, a serving contains over 25% of your daily fiber, vitamin A, C, K, and more. Green peas also provide a number of other vitamins and minerals including:

  • Zinc
  • B vitamins
  • Iron
  • Magnesium
  • Phosphorus

Peas don’t have to be consumed as a stand-alone item. Many people often add them to ravioli, soup, or various other cooked items.


Although quinoa is primarily a carb source, it also contains approximately 9g of protein per cooked cup. As a complete source of protein, quinoa can be prepared as a standalone item or grounded into flours. Quinoa contains a number of other nutrition rich vitamins and minerals including:

  • Fiber
  • Iron
  • Manganese
  • Phosphorus
  • Magnesium

Compared to other carbohydrate sources such as rice—quinoa contains a much higher concentration of protein per serving.

Green Vegetables

Many people are unaware of the protein content found in many vegetables. Several green veggies contain surprisingly higher concentrations of protein than normally would be expected. Some of the protein sources with the highest amounts of protein per serving include:

  • Broccoli
  • Spinach
  • Asparagus
  • Artichokes
  • Sweet potatoes
  • Brussel sprouts

Each of these green vegetables contain around 4-5 grams of protein per cooked cup. Simply adding a couple servings to your diet per day can go a long way towards helping you meet protein goals.


Nuts and seeds can be tremendous sources of healthy fats, but also contain around 5 to 7 grams of protein per serving. Choosing the right nut is critical to health and wellness. Nuts also tend to be higher in other vitamins and minerals such as:

  • Iron
  • Calcium
  • Magnesium
  • Vitamin E
  • B Vitamins

Choosing healthier nut options such as natural butters without excess oil and sugar can help ensure you’re achieving a well-balanced diet.


Lentils have a surprisingly high concentration of protein per cooked cup. Each serving contains over 18g of protein per cooked cup. Lentils can be added to a variety of different dishes including salads, soups, and other meals. 

As a slow digesting carb source it provides over 50% of your daily recommended fiber intake. Lentils also promote gut health and may help to reduce the risk of heart disease, diabetes, and some types of cancer.

Other nutrients commonly found in lentils include folate, manganese, and iron. Adding some lentils to your diet is a good way to help meet daily protein requirements.

Plant-Based Protein Supplements

Some plant-based foods contain incomplete protein sources. Therefore, it’s critical to ensure you combine plant-based protein sources in order to ensure you’re consuming protein sources with complete essential amino acids. 

Ambrosia Planta was created as the best-tasting Vegan-friendly plant protein in the world. As the perfect source of vegan-based protein for active lifestyles—Planta helps individuals get more protein in their diets. Our plant-based proteins contain:

  • Pea Protein: 100% pea protein sourced from NON-GMO vegetable protein isolate making it easy to digest with minimal carbs.
  • Fermented Sunflower Amino Acids: With a special combination of L-Leucine, L-Isoleucine, and L-Valine—it provides the perfect amino acid profile.
  • Organic Brown Rice Protein: As a highly nutritious, gluten-free grain it contains vitamins, minerals, and other beneficial compounds.

Each serving of Planta contains 20g of protein and only 110 calories. Whether you’re simply looking to get a little more protein in your diet or practice a fully plant-based diet—Ambrosia Planta is the perfect choice for your dietary needs.

If you have any additional questions about plant-based protein sources feel free to reach out to us for any guidance or support. We’re here to help you live a healthier and happier lifestyle.