Therefore, it’s important to purchase seeds from trusted brands that test for THC ( 22). However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. It also provides more than 100% of the DV for manganese.Ĭoming from the hemp plant Cannabis sativa, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana ( 21).Īs a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana ( 22). SummaryĪmaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams).

If you can’t find amaranth locally, you can buy it online. In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that’s important for brain health ( 12, 13). It’s also an excellent source of manganese, magnesium phosphorus, and iron ( 12). One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein.

When ground into a flour, amaranth can also be used in gluten-free baking. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked. Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular gluten-free grain alternative.Īmaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.Īmaranth is another pseudocereal that’s a complete source of protein ( 5). Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. This serving is also a good source of fiber and iron and contains potassium and calcium ( 10).Ī 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C ( 11). Three ounces (85 grams) of tempeh contain 11 grams of protein. Alternatively, they can be added to salads, soups, or grain bowls. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Meanwhile, edamame beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. Tempeh is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron ( 9). As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked.Ī 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources ( 8).

Here are 13 nearly complete protein sources for vegetarians and vegans. Nevertheless, some people like knowing they’re getting complete proteins in a particular meal.įortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.

Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids ( 3, 4). Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins ( 3).įor example, grains like rice are too low in lysine to be considered a complete source of protein. They’re considered incomplete protein sources. However, many plant sources of protein are too low in or missing one or more of these essential amino acids. Thus, they’re considered complete proteins ( 2). These are referred to as essential amino acids and include ( 1):Īnimal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. While your body can make some of them, nine have to be obtained through your diet. However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.Īmino acids are the building blocks of proteins. Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.

Tofu protein