3 Good Sources of Plant-Based Protein

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.