Protein gets a lot of attention, especially in a plant-based diet where the issue of complete and incomplete protein comes into play, along with protein per amount of weight, which is something else to consider. For instance, we don’t need to combine foods as we once thought to form a complete protein (such as beans and rice). That protein myth died years ago, thankfully when we found out our bodies are capable of using all sources of amino acids to form complete proteins.
Not Just Grams…What to Consider When Measuring Protein
It’s also important to consider that amounts in grams aren’t the only thing that matters when measuring protein in a food. You should also consider how much percentage of total calories protein makes up in a food. For instance, beef and animal foods are high in calories and though they contain a good size amount of protein, per amount of calories, beef and animal proteins (even fish) are higher in cholesterol-forming saturated animal fats, where most of their calories come from. Plant-based foods, on the other hand, have fewer calories, a variety of sources of amino acids that form complete proteins in the body, and per weight, their percentage of protein in the number of total calories is relatively high.
Some plant-based foods are higher in protein percentage than others, however, so making sure to include a variety of plant-based foods in your diet is important for achieving the amount of protein your body needs. Beef contains 7 grams of protein per ounce for about 75 calories, so let’s compare some better plant-based options that don’t come with the health risks beef and animal proteins do.
Here are five foods with more protein per ounce than beef that also come with a higher percentage of protein per amount of calories:
1. Spirulina
Per ounce, this food is 65 percent protein, the highest amount of protein percentage of all foods. In just 1 teaspoon, you’ll get 4 grams of protein, which is unheard of for all other foods. Spirulina is also a great source of iron, providing 80 percent of your daily needs in just 1 teaspoon, for only a total of 30 calories. You can add this blue green algae to your smoothies to mask the taste, and know you’re getting in a nice dose of B vitamins, protein, iron, and vital trace minerals. Since it’s also alkalizing, spirulina also reduces inflammation, unlike animal foods that contribute to it.
2. Spinach
Spinach contains 51 percent protein (about 5 grams per cup for only 30 calories). It’s also a good source of iron and Vitamin C, and offers a delicious taste that is easy to enjoy. This much-loved green is also a great source of folate, an important vitamin for women that contributes to strength, brain function, and reproductive health. Adding a couple cups of spinach to your smoothie, salad, wrap, soup, or any other way, is an easy way to sneak in 10 grams of protein without the need for a powder whatsoever.
3. Hemp Seeds
Hemp is one of the best, easy-to-use foods that’s rich in all essential amino acids. Per ounce (about 2 tablespoons) Â has 10 grams of protein, is high in fiber, and most of its calories come from beneficial proteins and omega 3 fatty acids, along with some lesser-known beneficial omega 6 fatty acids that actually lower cholesterol. Unlike animal-based proteins and sources of fat, hemp is very alkalizing to the body and also boosts the mood and energy thanks to high amounts of magnesium. It can also increase metabolism due to it containing 45 percent of your daily iron requirements in just one ounce. You can also use hemp protein, another fantastic way to get this whole food into your diet. We enjoy it in smoothies, raw treats, but you can even stir it into oatmeal and bake with it in place of flour if you like.
4. Broccoli
Per calorie, broccoli has more protein than beef, which about 4.5 grams per 30 calories. Broccoli is also packed with amino acids, fiber, Vitamin B6 to improve your mood and is one of the best vegetables linked to fighting cancer. Red meat has repeatedly been linked to cancer, so give the florets more attention in your kitchen. Here are 12 Yummy Ways to Use Broccoli that will lead your muscles and heart to thank you over and over again!
5. Almonds, Almond Butter or Peanut Butter
Almonds and almond butter both provide 7 grams per protein in one ounce, along with heart-healthy fats and Vitamin E. They’re also a good source of calcium and provide high doses of beneficial magnesium. Peanut butter is another high source of protein, with 8 grams per two tablespoons of peanut butter. While higher in calories than beef per ounce, these nut butters are rich in amino acids per ounce and also recommended as a good source of plant-based protein, even by the USDA.
Combine all these foods into a smoothie for a crazy, high-protein meal that your body will love and one that will shock you in how great it tastes! You’ll never know it contains good-for-you veggies!
The No Beef Plant-Based Protein Smoothie
Serves:1-2
Ingredients:
- 1 cup spinach
- 4 frozen broccoli florets (gives it a surprisingly great thick texture and the other ingredients hide the taste)
- 1/2 cup frozen organic mixed berries or blueberries
- 1 tablespoon cacao powder (also a great source of protein and more iron than beef)
- 2-3 tablespoons hemp seeds
- 1 tablespoon all natural raw almond butter or plain, all natural peanut butter
- 1 cup non-dairy milk like almond milk or water
- 5 ice cubes
- sweetener of choice (stevia, 1/2 a banana, a date, a fig, or maple syrup)
Directions:Â Add all the ingredients to your blender, blend and enjoy!
Don’t Forget…
You can also use other foods high in protein and amino acids such as pumpkin seeds, chia seeds, maca powder, goji berries, and even oats and quinoa or teff. Remember that plant-based foods have everything we need when we eat a variety of them and be sure to get enough during the day.
What’s your favorite source of plant-based protein?
Also see: How to Tell if You’re Getting Enough Protein, 5 Allergen-Free Sources of Protein, and 10 Plant-Based Foods Packed with Protein.
We also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!
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Julian Tu vois!!!
Protein is necessary daily, but it doesn’t have to be from animals!
D’oh
exactly…
Daily? Really? Hmm.. maybe I need to get more protei then, I onyl have about two protein meals a week. I heard that if eating meat, one only needs two meat meals per week, so figured it was the same without meat. What makes you think we need protein every day?
From what I’ve read & my Dr. agrees, 50-60 grams daily.
Can you cite any sources for me to read please? Is it not possible that this doctor is telling you this because he is of the opinion that people should eat meat every day? Sorry, I don’t trust doctors.
Just Google protein requirements, and lots will pop up.
STOP PROMOTING THE ERRONEOUS NOTION THAT PROTEIN IS SUCH A BIG DEAL!!! It is NOT. Protein is in EVERYTHING. It is EASY to get, without focusing on “more protein than beef.” NOT HELPFUL, overall
It appears that your subconscious does not agree, or should I say DOES NOT AGREE!!!
Most vegos know this but not all meat eaters are aware – actually most meat eaters still ask me this question on a weekly basis. Calm ya farm!
Edward Tan : it appears that YOUR subconscious is [1] CAPS CHALLENGED; and [2] convinced that you are entitled to “lord” over others. You. Could. Not. Be. More. Wrong. Take your high/mighty ignorant judgment somewhere else.
Amiee Emeritus: that’s my point! “most vegos know this but not all meat eaters are aware …” and they keep asking “the protein question.” That is precisely my point! It is not helpful to continue the myth with headlines saying “this is how you can get even more protein than from beef!” What, exactly, is “calm ya farm” supposed to mean? If I want to be ASSERTIVE about something I will be ASSERTIVE about it and I don’t give one gram of protein what you or anyone thinks about it. Geezus, why can’t people appreciate PASSION ???? STOP PROMOTING ERRONEOUS NOTIONS !!! It’s embarrassing, after all this time and all the information that’s available.
Meat eaters are always concerned about protein. It’s always the first thing they mention if they find out you do not eat animals.
I am sad this is a real conversation above, seriously??? 1)to start watch cowspiracy it is on netflix- who cares about protein, if beef is destroying the planet and 50% of fish in the oceans have been wiped out in the past 7 years fu$k off and start eating other protein sources-bugs-bark who cares if we kill the planet over dairy and beef we are pretty stupid.
One thing not all vegans have in common-we don’t all tear each other apart over mere differences of opinion. We encourage kind treatment of animals-how about kind treatment of each other too?
I thought this too.. I thought we only needed two protein meals a week.. o.O
Tim Hutchens Well I care about protein, mainly because rainforests are being ripped down to plant soya to feed the influx of new vegans and vegetarians, who seemingly have no idea where their food comes from. If people are obsessed with protein, it will create more demand for more soya to be planted.
Charlotte – if we stopped feeding soy to cows, there’s enough of it to feed the entire world population many times over already. If people stopped eating animals, the food that was grown for them can go to people instead and no new rainforests would need to be destroyed to grow it.