Protein in Plant-Based Protein Sources
Updated Jan 11, 2026
16
grams
per 3 oz (85g) serving of tempeh
Protein per 100g (Typical Range)4-20 grams (e.g., cooked quinoa: ~4g; cooked lentils: ~9g; tempeh: ~19g)
Protein per Serving (Typical Range)4-16 grams (e.g., 1/2 cup cooked quinoa: ~4g; 1/2 cup cooked lentils: ~9g; 3 oz tempeh: ~16g)
Common Serving Sizes1/2 cup (approx. 100g) cooked legumes (e.g., lentils, chickpeas) or grains (e.g., quinoa); 3-4 oz (85-113g) tofu or tempeh; 1/4 cup nuts/seeds (e.g., almonds: ~6g protein)
Amino Acid QualityMost individual plant proteins are considered 'incomplete' (lacking one or more essential amino acids in sufficient amounts), with exceptions like soy, quinoa, and buckwheat. However, combining various plant proteins throughout the day (e.g., legumes with grains, nuts with seeds) easily provides all essential amino acids.
Other MacronutrientsPlant-based proteins are typically rich in dietary fiber, complex carbohydrates, and often healthy unsaturated fats (e.g., nuts, seeds, avocados). They are naturally cholesterol-free and generally lower in saturated fat compared to animal proteins.
Comparison to Animal ProteinsPlant-based proteins often provide higher amounts of fiber, phytonutrients, and antioxidants, while being cholesterol-free and generally lower in saturated fat. While animal proteins are typically more 'complete' and bioavailable on their own, a diverse plant-based diet can fully meet protein requirements and offer additional health benefits.
Are Plant-Based Protein Sources Good for Weight Loss?
Yes, plant-based protein sources are highly beneficial for weight loss. Their high fiber content promotes satiety and can lead to reduced overall calorie intake. Furthermore, many plant proteins have a lower calorie density compared to animal proteins, allowing for larger, more satisfying meal portions within a calorie-controlled diet.
AI Coach Tip
To optimize protein intake from plant sources, ensure a varied diet incorporating different types of legumes, grains, nuts, and seeds. The AI Weight Coach can assist you in building balanced, nutrient-dense meal plans that harness the power of plant-based proteins for effective weight management.
Track Your Progress
AI Weight Coach helps you make smarter choices every day with personalized coaching.
Download AI Weight Coach