What Plant Based Wholefoods Contain Protein?

A common misconception with all plant-based diets is the lack of protein you will consume. This ancient misconception is widely flawed as through studies and trials, they have concluded that implementing a plant-based diet can provide the body with enough protein and nutrients it needs to function on a daily basis.

Here you can find a list of eight plant-based wholefoods that contain sufficient amounts of protein, per serve, to give your body the protein nutrients it needs. And, because plant based foods typically have less calories than meat or dairy products, you can consume even more of it! Winning.  


Lentils are a great source of protein, with 1 cup of cooked lentils packing around 18 grams of protein. Lentils are rich in other vitamins and minerals such as folate, manganese and iron. They also contain healthy antioxidants the body needs for normal body function.


Tofu originates from soybeans and is high in protein, containing approximately 10-19 grams of protein, per 100 grams. Soybean is known as a whole source of protein; therefore, it contains all the essential amino acids your body needs. Tofu also contains high amounts of iron and calcium which helps build the immune system and maintain strong healthy bones.

Chickpeas and Beans

Chickpeas and such beans as black, kidney and pinto all contain around 15 grams of protein per cup (cooked). These legumes are full of vitamins and minerals such as fibre, iron, folate, potassium, phosphorus and manganese.


Quinoa provides 8-9 grams of protein per cup (cooked) and is considered a whole source of protein. It is a complex carb which means they digest slower but pack more nutrients and less sugars than simple carbs.


Qats contain around 6 grams of protein per half a cup. Oats are not a complete protein, but they are considered a higher-grade protein to other grains such as rice and wheat. Oats are also packed with fibre, magnesium, zinc, phosphorus and folate.

Hemp Seeds

Hemp seeds are considered a complete protein and provide 10 grams of protein per 28 grams. Hemp seeds is easily digestible and contains magnesium, iron, calcium, zinc, selenium and is a great source of health fatty acids such as omega-3 and omega-6.

Nuts and Nut Butters

Nuts and nut butters are a great source of protein and contain approximately 5-7 grams of protein per 28 grams depending on the nut variety. Nuts contain fibre, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E and B which is beneficial for everyday wellbeing. When choosing the right nut or nut butter to eat, make sure the nuts are raw and the nut butters are natural.

Vegetables and Fruits

Vegetables which are great sources of protein include

  • Broccoli
  • Spinach
  • Asparagus
  • Artichokes
  • Potatoes
  • Sweet potatoes
  • brussels sprouts

All these veggies provide 4-5 grams of protein per cup (cooked).

Fruits which are bursting with protein include

  • guava
  • Mulberries
  • Blackberries
  • Bananas
  • Nectarines

All contain around 2-4 grams of protein per cup.


Many who say that vegetarians and vegans or those that want to implement a predominantly plant-based diet will be lacking in protein, aren’t telling the all and honest truth. Wholefoods such as lentils, tofu, chickpeas and beans, quinoa, oats, hemp seeds, nuts and nut butters and vegetables and fruits are all great sources of protein and can be incorporated into a healthy diet.

P92, although a supplement company, urges all individuals to predominantly consume their protein intake through organic, natural wholefoods. In all our products we strive to source organic and plant based whole foods where possible, we name all ingredients so you’ll always know exactly what your consuming and we keep it real - no additives, no preservatives, no artificial colours or flavours. That’s a promise we’ll continue to uphold. DON’T EVER SUBSTITUTE HEALTHY! Your bodies are in it for the long haul. Treat them right. 😊