Top 10 Plant-Based Proteins You Need to Stay Strong and Healthy

Protein is essential for energy, muscle building, and keeping your body functioning at its best. But when you think of protein, what is the first thing that comes to mind? Chicken, steak, a tall glass of milk or eggs? That is completely normal. But it is time to look beyond the egg carton.

Meat and dairy are not the only sources of protein. In fact, there are plenty of vegan options that are just as protein-rich and even healthier. Whether you are a vegetarian, vegan or simply looking to switch things up by not depending on non-vegetarian protein sources, plant-based protein is an alternative you must consider. These proteins help you stay active, healthy and strong without compromising taste or nutrition.

Continue reading to learn more about the benefits of a plant-based protein diet and our list of 10 excellent plant protein recommendations.

What is a Plant-based Protein?

Vegan or plant-based protein options include soya, tofu, lentils, quinoa, nuts, seeds, whole grains, and vegetables. Unlike animal and dairy proteins, which primarily provide protein and fat, plant-based proteins have added benefits like fibre, iron, nutrients, and vitamins. Additionally, non-vegetarian protein sources may come across as healthier, but they are also high in cholesterol and saturated fats.

Another key difference is digestion and absorption. Animal and dairy can be heavy on the gut and may contribute to acidity or bloating, whereas plant-based proteins are easier to digest and support gut health due to their high fibre content. Protein sources like peas or soya are gentler on the stomach and are suitable for those with intolerances.

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What are the Benefits of Plant Protein?

Switching to high-protein plant foods gives more than just a protein boost. Wondering how they support overall health? Let's find out:

1. Nutrient-Dense: Protein-rich foods for vegans, such as soya, quinoa, and nuts, provide essential macronutrients like magnesium, iron, potassium, and B vitamins.

2. Supports a Healthy Heart: Plant proteins, such as lentils or chickpeas, stabilise blood sugar levels, maintain healthy cholesterol levels, and reduce the risk of heart and other chronic diseases.

3. Good for Gut: Animal-based proteins, especially red meat, can trigger inflammation. On the flip side, plant-based proteins come with high fibre and antioxidants that fight inflammation, help with weight management, and promote a healthy gut microbiome.

What are the 10 Best Plant-based Proteins?

If you are new to a vegan diet, the following are the top picks that you must add to your diet:

1. Tofu: Tofu has around 8g of protein per 100g. It provides all the amino acids that help with muscle repair and overall health. It is also rich in calcium, iron, and magnesium, strengthening bones and supporting heart health. Its isoflavones also help balance hormones. Due to its mild flavour, tofu can be added to stir-fries, curries, or as a scrambled egg substitute.

2. Soya: Soya or soyabeans is among today's most high-protein plant foods. It comes in various forms, such as beans, granules, soya chunks, and isolated soya protein. Soya provides around 52g of protein per 100g. It is trusted by athletes and even those who do not indulge in physical activities as it is a complete source of protein. It offers iron, calcium, and fibre, lowers cholesterol, and supports digestion. If you are looking for the best soya protein supplier in India, check Prowise India's isolated soya protein. Its protein supplement is made from clean, defatted soya and is 100% non-GMO. Soya is a neutral flavour. So, its variations can be added to every meal, like dals, vegetables, sandwiches, burgers, shakes, smoothies and more.

3. Quinoa: Quinoa provides around 8g of protein per cup (185g), making it one of the best plant-based options. It is a complete protein packed with fibre, iron, and magnesium, which support muscle recovery and energy levels. Quinoa is also naturally gluten-free and easy to digest. It works well in salads, bowls, or as a rice alternative.

4. Lentils: Lentils, or dals, are the most relied-upon protein source in Indian homes. They have 18g of protein per cup (198g). Along with protein, dals are rich in fibre, iron, and folate. They are easy to cook and pair perfectly with rice or roti for lunch and dinner.

5. Soya Milk: Soya milk is the best option for those who want plant protein in liquid form to start their mornings. This dairy-free alternative has 7g of protein per cup (240 ml) and is rich in calcium, vitamin D, and iron. It is also naturally lactose-free, making it a good choice for those with lactose intolerance. You can also use soya milk in cereals, overnight oats, or even dairy-free desserts like puddings and pancakes.

6. Chickpeas: Chickpeas, or channa, are the best proteins for muscle building and a staple in every Indian home. With 15g of protein per cup (164g), they are rich in fibre, iron, vitamins, and magnesium, supporting energy and digestion. They are enjoyed roasted as a crunchy snack, added to curries, or as a post-workout protein meal with veggies.

7. Peanuts and Peanut Butter: Peanuts provide 25g of protein per 100g. They are loaded with biotin, vitamin E, folate, and arginine, which support muscle recovery, brain function, and heart health. Peanuts also contain healthy fats, which help maintain energy levels. You can include them roasted, as peanut butter, or blended into smoothies for a nutritious meal.

8. Almonds and Almond Butter: Almonds offer 21g of protein per 100g. They are rich in vitamin E, magnesium, and antioxidants, which support muscle recovery, skin health, and heart function. A handful of almonds or a spoonful of almond butter can add a protein punch to your diet. Add them to salads, smoothies, or spread almond butter on toast for a yummy snack.

9. Black Beans: Black beans pack 15g of protein per cup (172g) and are a great source of iron, folate, and potassium. Their high fibre content supports digestion and keeps you full for longer. You can add them to burritos, soups, salads, or mash them into patties for a delicious and protein-rich meal.

10. Edamame: Edamame provides 18g of protein per cup (155g) and is loaded with essential amino acids, folate, and vitamin K. It helps with muscle repair and bone health. These fibre-rich soybeans keep you full and energised. They are ideally steamed and added to salads or blended into dips for a quick protein fix.

    
    

Frequently Asked Questions - FAQ's

Q.1 How can I calculate how much protein i need daily

Your protein needs depend on factors like age, weight, and activity level. A general guideline for sedentary individuals is 0.8g of protein per kg of body weight, while athletes may need 1.2–2g per kg. You can calculate your protein requirement here..

Q.2 How can I get 100g of protein in a day from plant-based sources?