Plant-based protein sources have grown well beyond the basics. Today's options include traditional foods like tempeh and tofu, ancient ingredients like spirulina, and newer concentrates like pea protein powder. Many provide complete amino acid profiles and excellent micronutrient density.
Tempeh and seitan lead on protein per gram among whole foods — both can exceed 20g protein per serving. Nutritional yeast is the dietary B-12 standout for vegans (a tablespoon can provide several times the daily requirement). Spirulina is unusually high in protein for an algae, plus rich in iron and B-vitamins. Beans and lentils combine protein with significant fibre. For people wanting to reduce or eliminate animal products, this category offers all the nutrition needed when combined thoughtfully.
📊 Plant Proteins — Nutrition Comparison
| Food | Calories |
|---|---|
| Edamame 1 cup shelled (155g) | 188 |
| Firm Tofu 3 ounces (85g) | 122 |
| Nutritional Yeast 2 tablespoons (16g) | 60 |
| Pea Protein Powder 1 scoop (30g) | 114 |
| Seitan 3 ounces (85g) | 122 |
| Silken Tofu 3 ounces (85g) | 47 |
| Spirulina 1 tablespoon (7g) | 20 |
| Tempeh 3 ounces (85g) | 163 |