Want to feel satisfied after meals, build lean muscle, boost your immune system, stabilize blood sugar, and maintain hormonal health? Then it's time to embrace protein! As one of our three macronutrients, protein plays a vital role in numerous bodily functions. We really can't thrive without it. Let's explore the fundamentals of protein, including a list of high-protein options for those on plant-based diets. While many associate protein with meat and fish, plenty of plant sources can provide your amino acid needs, including some surprising fruits.
Featured image from our interview with Ty Haney by Kristen Kilpatrick.
What is protein?
Protein is a crucial nutrient that our bodies rely on for cell growth and repair, hormone production, and keeping our metabolism active. Every single cell in our bodies contains protein, essential for human development. It can be found in a variety of foods, including plants, and it's essential to consume an adequate amount daily.
Your individual protein needs may vary based on weight, gender, age, and overall health. You can find protein in both plant and animal sources. Think of options like eggs, fish, poultry, dairy, tofu, nuts, beans, legumes, seeds, and even certain fruits.
How much protein do you need?
The question of how much protein you should consume is complex. It's best approached on an individual basis. Factors like genetics, activity level, age, and even your menstrual cycle can all influence your needs. While the Dietary Reference Intake (DRI) suggests 0.36 grams of protein per pound of body weight—about 54 grams for a 150-pound person—many experts believe this figure is too low.
As a Nutrition Consultant, I recommend aiming for 20-30 grams of protein per meal, particularly during breakfast. However, this amount can differ based on individual circumstances, especially if you're pregnant.
Find out exactly how much protein is right for you to feel your best.
Understanding Amino Acids
Protein is composed of amino acids. When proteins are digested, they break down into these building blocks, which are crucial for various bodily functions, including energy production and tissue repair. There are about 20 different amino acids that connect in various combinations, classified into three categories.
Essential Amino Acids
Essential amino acids can't be produced by the body, meaning they must be obtained through food. The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Nonessential Amino Acids
Nonessential amino acids can be synthesized by the body, even if not consumed through food. They include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Conditional Amino Acids
Conditional amino acids are typically nonessential but become essential in times of illness or stress. This group includes arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.
What is a complete protein?
To evaluate the nutritional quality of a protein source, we consider its content of essential amino acids. Generally, animal proteins (like chicken, beef, fish, and dairy) contain all nine essential amino acids, categorizing them as complete proteins.
However, certain plant foods also provide all nine essential amino acids. These include soy products, quinoa, amaranth, Ezekiel bread, spirulina, nutritional yeast, hemp seeds, and chia seeds. Other plant sources, including various fruits, beans, lentils, and nuts, are nearly complete proteins.
Can you meet your protein needs on a vegan diet?
Absolutely! If you follow a vegan or vegetarian diet, incorporating a diverse range of foods will help you achieve your protein requirements. Strive to include 30 or more different plants each week to ensure a balanced intake of essential amino acids. Additionally, consider a vitamin B12 supplement. When in doubt, consult a plant-focused healthcare professional to confirm you're getting enough protein, vitamins, and minerals.
Vegan Sources of Protein
Here are some vegan protein sources, each providing 8-10 grams of protein per serving:
- Tree nuts (like almonds, cashews, pecans): 1/4 cup
- Nut butters: 2 tablespoons
- Seeds (such as pumpkin and sunflower): 3 tablespoons
- Hemp seeds: 2 tablespoons
- Tofu: 1/2 cup
- Tempeh: 1/3 cup
- Lentils: 1/2 cup, cooked
- Beans (like black or pinto): 1/2 cup, cooked
- Chickpeas: 3/4 cup, cooked
- Nutritional yeast: 3 tablespoons
- Spirulina: 2 tablespoons
- Amaranth: 1 cup, cooked
- Quinoa: 1 cup, cooked
10 Protein-Rich Fruits
Regarding plant-based protein, here are ten fruits that pack a protein punch. While fruits aren't typically seen as high-protein foods, they can significantly contribute to your daily intake. Incorporating several servings each day is a fantastic way to enhance both your protein and overall nutrition.
1. Jackfruit
Jackfruit is a tropical fruit whose texture mimics pulled pork, making it a popular vegan substitute in dishes like BBQ sandwiches and tacos. A one-cup serving offers three grams of protein, along with fiber, potassium, and vitamin A.
Recipe: Easy Jackfruit Tacos from Minimalist Baker
2. Guava
This tropical fruit is among the most protein-rich, delivering 4.2 grams per cup, plus ample vitamin C and fiber. Enjoy it sliced or whole, seeds and skin included!
Recipe: Baby Greens With Beet Leaves, Soft Boiled Egg, And Hot Guava Dressing
3. Avocado
Known for its healthy fats, avocado also contains three grams of protein per cup, alongside fiber, folate, and various vitamins. Its unique fat-fiber combo helps keep you satiated.
Recipe: Avocado Toast With Kale Pesto
4. Apricots
A cup of raw apricots yields two grams of protein and is rich in potassium and vitamins A and C, benefiting eye and skin health.
Recipe: Apricot And Brie Tarte Soleil
5. Kiwis
Each cup of kiwis provides two grams of protein and is easy to prepare—just wash and eat the skin for additional fiber.
Recipe: Hale'iwa Smoothie Bowls
6. Blackberries
One cup of blackberries offers about two grams of protein and a whopping eight grams of fiber, plus antioxidants.
Recipe: Almond and Blackberry Cream Pavlova
7. Raisins
Raisins are a great dried fruit source of protein, with one ounce containing nearly one gram. Pair them with nuts or yogurt for a nutritious snack.
Recipe: Pumpkin Morning Glory Muffins
8. Bananas
Bananas provide 1.6 grams of protein per cup, along with potassium and fiber. Don't forget to eat the stringy bits for extra nutrients!
Recipe: Chocolate Banana Almond Butter Smoothie
9. Grapefruit
One medium grapefruit delivers almost two grams of protein, and a simple broiling method can enhance its sweetness.
Recipe: Breakfast Grazing Board
10. Cherries
Cherries offer over one gram of protein per cup and are packed with antioxidants. They can even support natural sleep patterns. When out of season, frozen cherries are perfect for smoothies!
Recipe: No-Churn Cherry Cheesecake Ice Cream
