3 Good Sources of Plant-Based Protein
- eboehmer
- Aug 8, 2019
- 1 min read
By Myles Spar, MD
When it comes to protein, it seems that quality is more important than quantity. For example, while red meat is an excellent source of protein, it’s also high in saturated fat and has been associated with an increased risk of heart disease and cancer. On the other hand, healthy protein, like the kind found in plant sources, has been shown to lower disease risk. Below are three good sources of plant-based protein.
1. Spirulina
This blue-green algae powder contains an amazing amount of protein—around 25 grams per ¼ cup! Try adding a scoop of spirulina to your morning smoothie.
2. Quinoa
Considered an “ancient grain” due to its long history of traditional use, quinoa contains 8 grams of high-quality protein per cup. It can be subbed for rice in any recipe.
3. Pumpkin Seeds A single cup of these seeds, sometimes called pepitas, contains a whopping 12 grams of protein. Pumpkin seeds are also one of the few plant-based sources of zinc, an essential nutrient that has been linked to prostate health.
This short article highlights how simple plant based foods like spirulina, quinoa, and pumpkin seeds can deliver high quality protein without the drawbacks often linked to red meat. It also reinforces the idea that plant protein quality matters just as much as quantity, especially when variety is included. Alongside whole food sources like these, concentrated options such as rice protein are widely used in modern nutrition for their digestibility and neutral profile. Companies like Shafi Gluco Chem work with plant proteins at scale to support both human nutrition and animal feed applications, showing how these natural protein sources fit into everyday diets as well as broader food and nutrition systems.