24 Plant Based Proteins To Keep You Healthy

Plant based are exactly what you think it is.

It means proteins from plants, with no meat or in the mix.

We all want to play vegetarian sometimes. But the issue is, getting the right amount of proteins.

And that is what this post is all about. To help you get those building blocks.

For starters, plant based proteins are not complete protein.

Plant based proteins are often low in certain like methionine, tryptophan, lycine and isoleucine while animal proteins are known to have all the amino acids needed by our body.

We have about 20 amino acids, divided into essential and non essential ones.

Our bodies can produce the nonessential amino acids but not the essential ones which must be obtain through our diets.

Thus while animal proteins can provide us with the complete essential and nonessential amino acidway, plant based proteins are always lacking in one or more amino acids.

Thus it is wise to mix your plant based proteins to get the complete punch.

With that out of the way, let the counting begin.

1. Rice and Beans

Plant based proteins,
Source: AMP Food Network

Protein: 7 grams per 1 cup serving
This is a common food combination here in Nigeria but only few people know about its health profile or rather protein content.

Rice is high in methionine but low in lysine while mosts beans are low in methionine and high in lysine.

When put together, they form a protein source that is equal to that of meats.

2. Endamame

Plant Based Proteins,
Source: Getty Image

Protein: 18g per 1 cup serving (cooked)

As a Nigerian, you just might be wondering what this is.

Edamame beans are whole, immature soybeans , sometimes referred to as vegetable-type soybeans.

Make sure you go for the organic ones.

3. Organic Tempeh

Plant bases proteins,
Source: BBC

Protein: 16g per 3 oz serving

Tempeh is the “cake form” outcome of a controlled fermentation of soybean.

4. Tofu

Plant based proteins,

Protein: 8 to 15g per 3 oz serving

Also know as bean curd, it is the product of condensed soy milk.

5.Black Beans

Plant based proteins,

Protein:  15 g per  cup serving (cooked)

What you stand to gain.

  • 227 calories
  • 15 grams protein
  • 15 grams fiber
  • 0 fat
  • 64% folate
  • 40% copper
  • 38% manganese
  • 35% vitamin B1 Thiamine
  • 30% magnesium
  • 24% phosphorus
  • 20% iron

6. Lentils

Plant based proteins,
Source: Mind Body Green

Protein: 17.9 g per cup serving

Lentils are high in fibre, and , while low in fat and calories.

7. Lima Beans

Plant Based Proteins,
Source: AMP Food Network

Protein: 7.3 g per ½-cup serving (cooked)

8. Wild Rice

Plant Based Proteins,
Source: Online

Protein: 6.5 g per 1-cup serving (cooked)

9. Almonds

Plant Based proteins,

Protein: 6 g per ¼-cup serving

10. Cashews

Plant Based proteins,
Source: Getty Image

Protein: 5 g per ¼-cup serving

11. Pumpkin Seed

Plant Based Proteins,

Protein: 5 g per ¼-cup serving

12. Peanut Butter

Plant Based Proteins,

Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

13. Chickpea

Plant Based Proteins

Protein: 6 g per ½-cup serving

14. Chia Seeds

Plant based proteins,

Protein: 6 g per 2 Tbsp

All of these plant bases proteins when properly combine with whole foods and even among themselves promises to give the same complete protein as any beef out there. 

15. Potatoes

Plant based proteins,

Protein: 4 g in 1 medium white potato

16. Steel Cut Oatmeal

Plant Based Protein,

Protein: 5 g in ¼-cup serving (dry)

17. Brussels Sprouts

Plant Based Proteins,

Protein: 2 g per ½-cup servingserving

18. Broccoli

Plant based proteins,

Protein: 2 g per ½-cup serving (cooked)


Plant Bases proteins,

Protein: 2 g per ½ avocado

20. Organic Corn

Plant based proteins,

Protein: 2.5 g per ½-cup serving

21. Spinach

Plant based proteins,

Protein: 3 g per ½-cup serving (cooked)

These above mentioned plant based proteins should be enough right?

Nah! Let’s make mention of some more.

22. Quinoa

Plant Based proteins,

Proteins: 8 g per 1 cup serving
23. Hemp Seeds

Proteins: 3 tablespoons = 10 grams of protein

24. Green Peas

Plant based proteins,

Proteins: 8g per 1 cup serving
Okay! I think that should be it for this list of 24 plant based proteins.

I hope it was worth reading.

Nigerian Health Blog/Nigerian Weight Loss Blog
About Nigerian Health Chef 143 Articles
I am a writer. I am from Bayelsa State, Nigeria. I am a graduate of Philosophy. Graduated from Niger Delta University. My name is Felix.O.Brambaifa I am a male.


  1. The protein in the Endamame is really huge? But I don’t think one canncan get that in Nigeria from a market place except one prepares it at home.

    I would like to get DIY manual from you in that regard.

    Hope you don’t mind?

  2. Thanks Blogger! The inherent nutrients gotten from these outlined food items are always undermined, prolly due to ignorance. A detailed and comprehensive narration on the benefits as this will indeed go a long way to foster healthy habits! Most interesting is that we get to enjoy these while having a meal! Kudos! Keep it coming.

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