10 Best Plant Based Proteins - The Holy Grail of Kale

10 Best Plant Proteins

Have you ever wondered why our parents were always adamant that we eat all our vegetables?

For good reason! There is even more science backing the power of plant based eating these days, and with information now available at our fingertips, more and more people are reading about the benefits, and cutting out the meat. Where did our obsession with protein come from anyway? Some of the biggest and strongest animals, eat only plants. Below I have outlined the top 10 Best Plant Proteins for your perusal.

“People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass.” -Pino Caruso

10. Almonds

Almonds and almond butter, are great sources of protein. There are 7 grams of protein per ounce, they provide a good dose of calcium, magnesium and heart healthy fats such as vitamin E. While higher in calories than beef, these nuts are loaded with amino acids as well, and also good for maintaining a healthy prostate. Listen up men! Ditch that dairy and pick up some almond milk. Even the USDA recommends these little gems as an excellent plant based protein source.

9. Lentils

These flat little gems are an amazing source of protein, fiber and carbohydrates. Lentils are considered a starchy protein. Split green peas, which even look similar, are also a comparable source of protein. 1 cup of cooked lentils = 18g protein. 1 cup of cooked split green peas = 8g protein. Throw them into chilli, soups and stews, or cook them with some curry. The possibilities are endless.

8. Chia Seeds

The Chia seed is a super seed! It’s a tiny little thing that packs a serious punch, consisting of nutrients, healthy omega 3 fatty acids, protein, fiber, carbohydrates and antioxidants. Per 100 grams of Chia seeds you are looking at: 17g protein, 34g fiber, 63% calcium, 42% iron, 83% magnesium. So instead of growing them on clay dog molds as Chia pets - we need to consume these powerful seeds. Ch-ch-ch-Chia!

7. Spinach

This edible flowering plant can be eaten in a multitude of ways, with a multitude of healthy benefits.Weather steamed, thrown in a salad, made into a dip, or added to a smoothie, spinach should be your new best friend you invite to at least one meal a day.

Per 100g spinach comes in with: 2.9g of protein, 558g of potassium, 0.4g of fat, 2.2 of fiber,0.4g of sugar. With 187% Vitamin A, 46% Vitamin C, 19% magnesium, 15% iron, 10% vitamin B6, and 9% calcium -- it’s no wonder that this was Popeye’s go to meal.

6. Beans and Legumes

The beauty of beans, while they are not a fruit, they surely are magical. You can choose any type of bean and get at least 20% of your daily protein, in a 1 cup serving. The average amount of protein in a multitude of bean types, is 15 grams per cup. The white bean is a bit higher, with 17.42 grams of protein per cup. Beans and legumes are also loaded with fiber, high in calcium and iron.

5. Wheat Gluten

Otherwise known as seitan, is a food made from gluten, the main product of wheat. Now, if you have a gluten intolerance, you will want to skip this option, however if you do not, you may be surprised at the level of protein hidden within the wheat hull. There is 75 grams of protein, per 100 grams of wheat gluten. 1.8 grams of fat, 28% iron, 14% calcium and 6% magnesium.

4. Hemp Seeds

Hemp seeds are the shelled seeds from the hemp plant. Loaded with essential omega 3 and 6 fatty acids, more digestible protein than meat, eggs, or cheese, they also contain fiber, antioxidants, zinc, phytosterols, vitamins B1, B2, B6, vitamin D, vitamin E, calcium, magnesium, chlorophyll. There is 10g of protein in a 30g serving of hemp seeds. We should use hemp seeds, the way some people use Frank’s Hot Sauce.

3. Sweet Potatoes

Sweet potatoes really are delicious and nutritious. They are an excellent source of vitamin A (in the form of beta-carotene), vitamin C, manganese, copper, pantothenic acid, and vitamin B6. In addition, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. While you will struggle to cut these stubborn vegetables, they are certainly worth the effort!

2. Tofu

Tofu is derived from soybean curds, is naturally gluten-free and low calorie, contains zero cholesterol and is an excellent source of protein, iron, and calcium. Soy being the prime component of tofu, is a complete source of dietary protein, selenium, phosphorus, copper, zinc, vitamin B1, providing all essential amino acids.

Per 100g serving, tofu contains; 3.5g fat, 0.9g fiber and 8.2g of protein.

1.  Kale

What is the holy grail of nutritious plant based foods? Kale.  Let me tell you why we should all be eating more of one the most nutrient dense foods on the planet..

A single cup of raw kale (about 67 grams) contains:

• Vitamin A: 206% of the RDA (from beta-carotene).
• Vitamin K: 684% of the RDA.
• Vitamin C: 134% of the RDA.
• Vitamin B6: 9% of the RDA.
• Manganese: 26% of the RDA.
• Calcium: 9% of the RDA.
• Copper: 10% of the RDA.
• Potassium: 9% of the RDA.
• Magnesium: 6% of the RDA.
• Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.