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10 Best Meatless Protein Sources

meatless proteins

Meatless proteins are proteins that are acquired from plant sources. The plant-based protein can be taken from many plant sources such as pulses, soya, tofu, tempeh, seitan, nuts, seeds, certain grains, and peas.
Proteins are essential for every human being as they are the building block of every cell of our body, whether bones, muscles, cartilage, or skin. It makes new cells and repairs the old ones. It is also essential for the growth and development of children, teens, and pregnant women. It has many other benefits to choosing meatless protein than meat proteins.
Meatless protein or plant protein is richer in fibre than meat, and fibres are essential and good for digestive health. It has very little saturated fat, which covers our cholesterol level. Further, it reduces the risk of cancer, diabetes, blood pressure, and maintaining a healthy weight.
There are some of the best examples of meatless protein below.

1. Do you know nuts butter is the best meatless protein?

Nut butter is one of the best sources of meatless proteins available. It is made by mixing nuts with water and then grinding it until it becomes a paste. Nut butter is crunchy and creamy, and we can eat it salty or sweet. Some famous nut kinds of butter like peanut butter, almond butter, walnut butter, coconut butter, and pecan butter. Some nut jars of butter may contain a lot of fibre, protein, and fatty acids, which are very beneficial for health. We should use some nut butter in our daily life.

The following list of butter with their protein content:

  • 25-gram of protein per every 100-gram of peanut butter.
  • 21-gram of protein per every 100-gram of almond butter.
  • 15-gram of protein per every 100-gram of walnut butter.
  • 2-gram of protein per every 100-gram of coconut butter
  • 25-gram of protein per every 100-gram of Greek pecan butter.

meatless protein

2. Oatmeal is a good source of high meatless protein.

Oatmeal food is nutritious in many respects and the favourite food of many people. It is an ancient world crop; it can be grown in cold and moist places as well and does not require nutrients like wheat. And in most parts of the world, it is used for animal feeding too.

meatless protein

  Humans use it in five different ways.

  • Oat groats, steel-cut
  • oats, Scottish oats,
  • rolled or old-fashioned oats,
  • quick or instant oatmeal.

2.4 g of protein per every 100-gram of oatmeal.

3. Beans are rich in meatless protein.

You already know that protein is essential to fuel us. Did you know which beans are low in protein? Some of the beans have high protein while some have low protein.

meatless proteins

Following is the list of beans with their protein content:

  • Green beans –   1.5-gram of protein in each 100-gram
  • Sweet peas –       5.4-gram in each 100g
  • Haricot beans-  7.8-gram in each 100g
  • Broad beans-     7.9-gram in each 100g
  • Tofu –                    8.08-gram in each 100g
  • Lentils-                9.02-gram in each 100-gram
  • Tempeh.              20.29-gram in each 100-gram
  • Chickpeas-          20.47-gram in each 100-gram
  • Black beans-      21.25-gram in each 100-gram
  • Spotted beans-  21.42-gram in each 100-gram
  • White Beans-     22.33-gram in each 100-gram
  • Red Beans-         23.58-gram in each 100-gram
  • Lupin-                   36.17-gram in each 100-gram
  • Soya beans-        36.49-gram in each 100-gram

White beans, red beans, soya beans, and lupin are high-protein legumes.

4. Do you know Greek yoghurt is another best meatless protein?

Greek yoghurt is a dairy product that is not new. It is used by our ancestors in ancient times, in 100 BC, as well. Many types of yoghurt are available in the market, but Greek yoghurt contains protein and nutrition.



Many kinds of Greek yoghurt are available in the market.

  • Total fat
  • Reduce fat
  • Fat-free
  • Flavoured and unflavored
    10 g of protein per in every 100-gram of Greek yoghurt; if you don’t want to consume meat, then It is a good option for you.

5. Nuts are high in meatless protein.

Dry fruits benefit us and our health. They are also delicious and full of protein and nutrition. And many kinds of dry fruits are in the market, which is appropriate for our health. If we do not consume meat, nuts can be a good alternative.

By eating dry fruits daily, we get a lot of nutrition which gives strength to our body, such as strength in bone, muscle building and beauty to the skin and keeps us agile and healthy.
Nuts are of many types; some are high in protein.

nuts Protein

List of some high protein nuts.

  • Almonds: Almonds contain 7g per 1/4 cup (35g) of protein and contain antioxidant compounds that protect our cells from damage.
  • Walnut: The amount of protein in walnuts is 5 grams per 1/4 cup (29 grams). If you use walnuts in your diet, it keeps your heart healthy, and it also flames sugar, and three omega fatty acids are also found in it.
  • Cashew: Cashews contain 5 grams of protein per 1/4 cup (32 grams), and cashews also contain micronutrients that help keep our brains fit and healthy.
  • Hazel nuts: Hazel nuts contain 5 grams of protein per 1/4 cup (34 grams) and help keep enhance heart health and lower the risk of heart disease
  • Peanuts: Peanuts contain 9.5 grams of protein per 1/4 cup (37 grams); more protein in peanuts than in other nuts; it also contains biotin and nutrients, which are suitable for health.

6. Broccoli is higher in proteins other than all vegetables.

Broccoli protein

Broccoli is one of the best vegetables in which all essential nutrients are found and it is sounder for health. 

Broccoli is high in nutrition, such as fibre, vitamin C, vitamin K, iron, and potassium, and it contains more protein than all vegetables.

If we do not consume meat, Broccoli is a good option, and it can ensure our daily protein needs. 3 grams of protein per 1 cup of Broccoli.

7. Seed is also a very good source of high meatless protein.

Seeds are a good source of high proteins, such as us, pumpkin seeds, chia seeds, sunflower seeds, and sesame seed

list of some seeds 

  1. Sunflower Seeds – 21-gram of proteins in each 100-gram  
  2. Chia Seeds – 17-gram of proteins in each 100-gram
  3. Sesame Seeds – 18-gram of proteins in each 100-gram
  4. Pumpkin seeds – 19-gram of proteins in each 100-gram 
  5. Flaxseeds – 18-gram of proteins in each 100-gram

8. Spinach is rich in high meatless protein.

Spinach is a green leaf, we can eat it too. This vegetable is full of minerals and nutrients, which are beneficial for our health. Spinach improves bone health, lowers the risk of cancer, keeps skin & hair healthy, and also helps in improving glucose control in diabetics.
Spinach is rich in minerals and nutrients, such as iron, potassium, Calcium, vitamin E, vitamin C, Vitamin K1, Folic acid  and magnesium fibre, proteins

2.9-gram of proteins are per each 100-gram of servings

Nutrition & Mineral in Spinach


9. Cauliflower is high in meatless protein Sources.

Broccoli and cauliflower are also high in protein. Cauliflower has a wide variety of nutrients and minerals, such as vitamin C, vitamin K, calcium & iron, potassium, and magnesium.

The standard colour of cauliflower vegetables is white. And It is also found in green and purple colours. And colour does not make any difference in taste; the taste is similar to salty and sweet.
2-gram of protein per each 100-gram of cauliflower.

10. Eggs are one of the best sources of meatless protein.

Many people know that egg is a portion of very healthy food and it is also suitable for health. And not only this, it is a good source of high protein. Nine amino acids are in an egg. It is one of the essential sources of high-quality protein.

Getting a good amount of protein helps build the bones and muscles of our body and maintain our health.

An average egg provides 6-7 grams of protein.



Now, as we know varieties of plant food that ensure meatless protein, we can easily incorporate them into our diets. And based on our choice, we don’t need to worry now because meatless protein can alone ensure the daily intake of the required amount of proteins that our body needs.

if You want to read about plant-based diets, vegan, and veganism just click


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