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Nutrition tips for plant protein foods

October 2013

These tips are part of the Healthy Bites challenge, developed to help you eat the right foods and lower your cancer risks!

Follow these smart food tips to make plant protein swaps two to three times each week.

plant protein beansNutrition Tip 1: Find your tofu type. Tried tofu and didn’t like it? Don’t give up just yet. Tofu comes in different forms – firm, extra firm and silken. You may prefer one form over another.    

Nutrition Tip 2: Add beans. It’s a quick and easy way to make a meatless dish. Any type will do – kidney, black, pinto, lentil and garbanzo beans. They’re all high in protein with about 10 to 15 grams per cup.

Nutrition Tip 3: Snack on nuts. A handful of almonds, peanuts or cashews make a great protein-packed snack. Even nut butters, like peanut butter and almond butter, are great sources of plant protein. Just be mindful of serving sizes because nuts also tend to be high in fat.

Nutrition Tip 4: Keep a list. Not sure which plants are high in protein? Use our cheat sheet below. It’s a diverse list of popular protein-packed plant foods.

  • Almonds (2 tbsp.)= 4 grams
  • Beans pinto/kidney/black (1 cup)= 10-15 grams
  • Bulgur (1 cup cooked)= 5-6 grams
  • Broccoli (1 cup)= 4 grams
  • Garbanzo beans (1 cup)= 14.5 grams
  • Hummus (2 tbsp.)= 2 grams
  • Kale (2 cups cooked)= 5 grams
  • Lentils (1 cup)= 18 grams
  • Oatmeal (1 cup cooked)= 6 grams
  • Peanuts (1 oz.)= 6.5 grams
  • Peanut butter (1 tbsp.)= 3-4 grams
  • Quinoa (1 cup cooked): 8 grams
  • Sesame seeds (1 oz.)= 5 grams
  • Spinach (1 cup cooked)= 5 grams
  • Soy milk (1 cup)= 6-8 grams
  • Soybeans (1 cup cooked)= 28 grams
  • Walnuts (1/4 cup)= 4 grams

READ ALSO: A healthy guide to plant protein

READ ALSO: Recipes high in plant protein

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