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Strive for Better Health with Alliant

    Plant-Based Proteins

    By Cara Rosenbloom, RD

    A list of plant-based foods with their protein content per serving

    We think of protein foods as meat, chicken and fish. While it’s true these animal-based foods are excellent sources of protein, many plant-based foods offer plenty of protein, too.

    Plant-based protein is found in beans, lentils and soy foods, such as tofu, tempeh and edamame. There is also some protein in nuts, seeds and whole grains. When eaten in the right amount, it is easy to get enough protein from plant-based foods alone.

    You can also choose to eat mostly plant foods, but add in dairy, fish or meat occasionally. You make the decisions for your dietary pattern. Whether it’s fully plant-based or you sometimes eat animal foods, any pattern that’s mostly plants can help reduce the risk of developing heart disease and some cancers.

    As plant-based eating has grown in popularity, food companies have jumped on the trend. They created more ultra-processed foods made from plants, such as veggie bacon, deli meat alternatives and soy burgers. While these are fine to eat occasionally, they are not what health care professionals mean when they recommend eating more plants. Stick most often with less processed plant-based protein options, such as chickpeas, lentils and tofu.

    Source: Alliant Employee Benefits

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