Quick answer
Beans, lentils, split peas, chickpeas, tofu, tempeh, nuts, seeds and grains such as quinoa all supply protein. Half a cup of cooked beans or lentils, or a quarter cup of tofu, gives about 7 g, the same as an ounce of meat. Eating a mix of them across the day covers every essential amino acid.1,2
Key facts
- You do not need animal products to get all the protein you need.1
- Pea protein is rich in lysine but low in methionine, while brown rice protein is the reverse.3
- Protein provides 4 calories per gram.1
- Most protein powders and drinks are made with whey, a protein from milk.2
Plant foods that supply protein
Plant foods with protein include beans such as pinto, black and kidney beans, lentils, split peas and chickpeas, tofu, tempeh and other soy foods, nuts, seeds and nut butters, and some grains such as quinoa and wheat germ.1
One ounce of meat, fish or poultry, 1 large egg, a quarter cup of tofu, or half a cup of cooked beans or lentils each gives about 7 g of protein.1
| Food | Portion |
|---|---|
| Cooked beans or lentils | Half a cup |
| Tofu | A quarter cup |
| Egg | 1 large |
| Meat, fish or poultry | 1 ounce |
So a full cup of cooked lentils gives about 14 g, roughly the same as two eggs. Whole grains carry more protein than refined white versions.1
Covering every essential amino acid
Meat, poultry, fish, eggs and dairy foods contain all the essential amino acids. Grains and legumes each contain different ones, so eating a mix of plant foods is one way to get them all.2
Essential amino acids do not have to be eaten at every meal; the balance over the whole day matters more. You do not need animal foods to get all the protein you need.1
Laboratory analysis shows why variety works. Pea and soy proteins are rich in lysine but low in methionine, while brown rice and corn proteins are the reverse, so legumes and grains eaten over the same day fill each other's gaps.1,3
Foods with whey protein
Milk contains two main proteins: casein, the larger share, and whey. Whey powders are made by separating the whey from the casein, lactose and fat in milk and filtering it.4,5
Milk is the natural source of whey, and most protein powders and drinks are made from it. Whey and egg white are among the proteins digested fastest.2,5
Food or powder?
NIH says most athletes can probably get enough protein from food, and that protein powders and protein-fortified foods can help when they cannot. It sees no benefit in eating more than the recommended amounts.2
Protein supplies 4 calories per gram, and 10 to 35 percent of daily calories from protein is the recommended range for healthy adults.1
Average intakes in the United States, about 100 g a day for men and 69 g for women, already meet the RDA for a man of up to 125 kg or a woman of up to 86 kg. A powder is useful when meals fall short of a higher training target.4
What's in ours
What’s in ours
- Collagen Peptides: Protein, 18 g per serving, from the label
- Collagen Peptides: Protein, 18 g per serving, from the label
- Plant Protein: Protein, 20 g per serving, from the label
- Plant Protein: Protein, 21 g per serving, from the label
Our Plant Protein is made from fava beans, another legume, and fermented yeast protein. Collagen Peptides also list protein, but collagen is not a complete protein.6
Allergies and fava beans
Soy, peanuts and milk are major food allergens that labels must name. Peas, lentils, chickpeas and lupin can also cause reactions, sometimes in people allergic to peanut.7,8
Fava beans can make red blood cells break down in people with G6PD deficiency, and nursing babies with the condition have been harmed after their mothers ate fava beans.9
Questions people ask
Do I need to combine plant proteins at every meal?
No. The essential amino acids do not need to be eaten at every meal; the balance over the whole day is what matters.1
Which foods are highest in whey protein?
Milk and the whey powders made from it. Whey is one of milk's two main proteins, alongside casein, which makes up the larger share.4
What are two foods rich in plant protein?
Lentils and tofu. Half a cup of cooked lentils or a quarter cup of tofu each gives about 7 g of protein.1
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Sources
- MedlinePlus Medical Encyclopedia. Protein in diet. U.S. National Library of Medicine. Reviewed April 1, 2025. Opened 2026-10-07.
- Office of Dietary Supplements, National Institutes of Health. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Consumers. Updated March 22, 2021. Opened 2026-10-07.
- Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. Updated April 1, 2024. Opened 2026-10-07.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Opened 2026-10-01.
- Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. Opened 2026-10-07.
- U.S. Food and Drug Administration. Food Allergies. Content current as of March 11, 2026. Opened 2026-10-07.
- Abu Risha M, Rick EM, Plum M, Jappe U. Legume Allergens Pea, Chickpea, Lentil, Lupine and Beyond. Curr Allergy Asthma Rep. 2024;24(9):527-548. Opened 2026-10-07.
- Fava Beans. In: Drugs and Lactation Database (LactMed). Bethesda (MD): National Institute of Child Health and Human Development; updated June 15, 2024. Opened 2026-10-01.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.