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Top Five Plant-Based Protein Sources (That Aren’t Tofu!)

Submitted by Kaylie Schneider
Posted on 24 Jun, 2016

Top Five Plant-Based Protein Sources
Whether you’re following a vegetarian diet or simply looking for alternative protein sources, here are five foods that taste great and are good for you.


(12-14g per cup serving)
These nutritional powerhouses are high in protein and fiber while being low in fat and calories. In addition, beans are also good sources of folate, phosphorous, and iron!


(15g per 3 ounce serving)
While most people know what tofu is, tempeh is like tofu’s lesser known sister. Tempeh is made of fermented soybeans and is much less processed than the typical soy products consumed in the U.S. Tempeh is high in fiber, manganese, and copper in addition to protein.

[Want to find out more about tempeh? Checkout The Book On Tempeh by William Shurtleff]


beansNutritional Yeast
(8g per 2 tablespoons)
I know it sounds scary, but nutritional yeast is actually really delicious and gives food a cheesy flavor. Nutritional yeast is a good source of many B vitamins such as vitamin B12, which is a nutrient not commonly found in vegetarian diets. Try sprinkling some on your next salad!


beansNuts and Seed
(7-9g per ¼ cup)
Often overlooked, nuts and seeds are good sources of protein and healthy fats. Try making a trail mix or spreading some nut or seed butter on your bread for a protein-packed sandwich.


(9g per cup cooked)
Amaranth was eaten by the Aztecs before the Spanish conquest and is making a comeback as ancient grains are becoming more mainstream. Amaranth is an excellent source of manganese, magnesium, fiber, iron and selenium. Other whole grains are also good sources of protein, so start including things like quinoa, wheat berries, and millet in your meals!

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