Fitness & Nutrition

Get Your Protein from Plants

By on 06/23/2015
A plant-based diet has been shown to lower the risk of chronic diseases such as diabetes and heart disease, as well as reduce the risk of heart attack and stroke.

Women require about 46 grams of protein a day, and men need about 56 grams.

It’s easy to meet these requirements with just a few servings of the delicious plant-based foods below.

Vegetables

Kale

Serving Size: 1 cup raw Protein per Serving: 2.2 grams Added Benefit: 1 cup of kale contains only 33 calories and 134 percent of your daily recommended amount of vitamin C.

Spinach

Serving Size: 1 cup raw Protein per Serving: 1.5 grams Added Benefit: 1 cup of spinach contains 56 percent of your daily recommended amount of vitamin A, which helps support healthy eyes.

Baking Potato

Serving Size: 1 medium potato Protein per Serving: 4 grams Added Benefit: 1 medium baked potato contains 25 percent of the daily recommended amount of potassium.

Broccoli

Serving Size: 1/2 cup Protein per Serving: 2.5 grams Added Benefit: Broccoli also contains the cancer-fighting phytochemicals beta-carotene, indoles and isothiocyanates.

Grains

Quinoa

Serving Size: 1/2 cup Protein per Serving: 4 grams Added Benefit: Quinoa is also rich in magnesium, a mineral that helps regulate blood pressure.

Legumes

Peas

Serving Size: 1/2 cup Protein per Serving: 3.5 grams Added Benefit: Many people don’t know that peas are actually rich in several antioxidants, making them powerful disease-fighting foods.

Black Beans

Serving Size: 1 cup Protein per Serving: 15 grams Added Benefit: Just 1 cup of black beans gives you 64 percent of your daily recommended amount of folate, a vitamin shown to support fertility and reduce the risk of stroke.

Garbanzo Beans (Chickpeas)

Serving Size: 1/2 cup Protein per Serving: 7.5 grams Added Benefit: Just 1/2 cup of garbanzo beans provides you with about 40 percent of your daily recommended amount of manganese.

Edamame

Serving Size: 1/2 cup Protein per Serving: 3 grams Added Benefit: 1 serving of edamame contains 1.5 grams of polyunsaturated fat, which can help lower cholesterol and prevent heart disease.

Nuts and Seeds

Almonds

Serving Size: 1 ounce Protein per Serving: 5 grams Added Benefit: Almonds contain riboflavin and L-carnitine, two nutrients shown to increase brain activity.

Hemp Seeds

Serving Size: 1 ounce Protein per Serving: 10 grams Added Benefit: These tiny seeds are packed with heart-healthy omega-3 fatty acids.

Chia Seeds

Serving Size: 1 ounce Protein per Serving: 4.4 grams Added Benefit: Just 1 ounce of chia seeds contains 10.6 grams of fiber, almost one-third of the daily recommended amount!


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Any duplication or distribution of the information contained herein is strictly prohibited.

Review Date: May 27, 2015
Reviewed By: Nora Minni, RD, CDN
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