Here’s exactly how to add more high-protein grains into your diet.

The average woman needs about 45 to 50 grams of protein a day and the average man requires 10 grams more than that. To calculate how much protein you need in your daily diet, do this simple equation: Calculate 0.8 grams of protein per kilogram of body weight. For a 150-pound woman, that’s about 55 grams of protein per day. For a 170-pound man, the RDA would be 61 grams of protein per day. Athletes may need up to 2 grams of protein per kilogram of body weight, so if you are training hard for something you could double that number.

10 High Protein Grains to Add to Your Diet

The 10 Highest Protein Grains to Add to Your Diet

1. Oats

Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats. 1 cup equals Protein – 26.4g Calories – 607 Carbs – 103g Calcium – 84.3mg

2. Buckwheat

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad. 1 cup equals Protein – 22.5g Calories – 583 Carbs – 122g Calcium – 30.6mg

3. Cornmeal

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast. 1 cup (whole-grain, yellow) equals Protein – 9.9g Calories – 442 Carbs – 93.8g Calcium – 7.3mg

4. Sorghum

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices. 1 cup equals Protein – 21.7g Calories – 651 Carbs – 143g Calcium – 53.8mg

5. Teff

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour. 1 cup equals Protein – 9.8g Calories – 255 Carbs – 50.0g

6. Amaranth

Amaranth is actually a seed but is categorized as a grain for it’s starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl. 1 cup equals Protein – 9.3g Calories – 251 Carbs – 46.0g Calcium – 116mg

7. Quinoa

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate. 1 cup equals Protein – 8.1g Calories – 222 Carbs – 39.4g Calcium – 31.5mg

8. Wild Rice

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months. 1 cup equals Protein – 6.5g Calories – 166 Carbs – 35 g Calcium – 4.9 mg

9. Couscous

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones. 1 cup equals Protein – 5.9g Calories – 176 Carbs – 36.5g Calcium – 12.6mg

10. Kamut

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you’re planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking. 1 cup equals Protein – 11.1 g Calories – 251 Carbs – 52.4g

6 Seeds With the Most Protein

1. Pumpkin Seeds

The nutrients in a pumpkin seed are actually in the white shell. Bake them in a 300 degree oven with light seasoning or just salt for a minimum of 45 minutes and snack as you carve away. 1 ounce equal Protein – 9.2g Calories – 146 Carbs – 3.8g Calcium – 12mg

2. Hemp Seeds

Hemp seeds and marijuana come from the same plant, Cannabis sativa. The difference is that they are extracted from different parts of the plant (pot is the leaves, hemp is the seed). Hemp seeds also have .3% traces of THC, the euphoria-producing ingredient in pot, whereas marijuana contains anywhere from .4% and up depending on the strain. 1 ounce equals Protein – 6.3 g Calories – 110.7 Carbs – 1.7 g Calcium – 1.1%

3. Sunflower

Sunflower seeds come from the middle of the flower head. The type of sunflower seed is based on what sunflower hybrid it comes from. The two types fall under the category oilseed or non-oilseed type. 2 tablespoons equal Protein – 5.4g Calories – 163 Carbs – 6.7g Calcium – 19.6mg

4. Flax Seeds

Flax seeds are better digested if they are ground up. Whole seeds are harder to digest because of their shells. Quick tip: If you buy whole seeds, use a coffee grinder to make your own ground flax seeds and store in an airtight container for freshness. 1 ounce equals Protein – 5.1g Calories – 150 Carbs – 8.1 g Calcium – 71.4mg

5. Sesame Seeds

Sesame seeds can be used as a garnish or in the base of a smooth tahini sauce. Combine 2 cups of sesame seeds with a couple of tablespoons of avocado in a food processor and the product is a tahini to use on a salad or veggies. 1 ounce equals Protein – 4.7g Calories – 158 Carbs – 7.2g Calcium – 277mg

6. Chia Seeds

Because they can be used as an egg replacement, chia seeds make vegan baking easy. Combine one tablespoon of chia seeds with two to three tablespoons of water to make a single egg replacement for your next cake or brownies. 1 ounce equals Protein – 4.4g Calories – 137 Carbs – 12.3g Calcium – 177mg

11 Nuts With the Most Protein

1. Peanuts

Peanuts are actually not nuts—they’re legumes which grow underground, so they are in the same family as chickpeas, soybeans and lentils. Crazy stunt: Scientists have made diamonds out of peanuts by putting them under enormous pressure. 1 ounce equals Protein – 7.31 g Calories – 161 Carbs – 4.57 g Fiber – 2.41 g Calcium – 26.1 mg

2. Almonds

Almonds are part of the cherry, peach, and mango family, since they are a drupe (a fleshy fruit with skin thin and central seed). When you eat a peach or mango, notice how the pit looks similar to an almond. There are over 30 different varieties and eight out of 10 almonds are grown in California. It takes over 1 gallon of water to produce a single almond, or 1900 gallons to grow 1 pound. 1 ounce equals Protein – 6g Calories – 164 Carbs – 6.11g Fiber – 3.5 g Calcium – 76.3mg

3. Pistachios

Pistachios are one of the oldest nut trees in the world. Humans ate pistachios as early as 7,000 B.C. They spread across the Middle East to the Mediterranean and were viewed as a royal delicacy. 1 ounce equals Protein – 5.72 g Calories – 159 Carbs – 7.7 g Fiber – 3 g Calcium – 29.8 mg

4. Cashews

Get ready, because November 23rd is National Cashew Day! The U.S eats over 90% of the world’s cashews. These tree nuts start out as apples. Harvesters then take the seed from the bottom of the apple and before the seed is roasted, it is usually green. Roasting or steaming the cashew neutralizes the oils and makes them safe to eat—meaning raw cashews aren’t *truly* raw. 1 ounce equals Protein – 5.16 g Calories – 157 Carbs – 8.56 g Fiber – 0.936 g Calcium – 10.5 mg

5. Walnuts

Walnuts contain more Omega-3 fatty acids than any other nut, so they are an excellent brain food to boost memory (they even look like little brains!). To keep them fresher longer, store walnuts in the fridge or freezer, since they have a tendency to go rancid quickly. 1 ounce equals Protein – 4.32g Calories – 185 Carbs – 3.89g Fiber – 1.9g Calcium – 27.8mg

6. Hazelnuts

Hazelnuts contain healthy doses of fiber, folate and vitamin E. Hazelnut oil is so rich it’s used in combination with palm oil for cleaning and polishing wood. We love them with dark chocolate. 1 ounce equals Protein – 4.24 g Calories – 178 Carbs – 4.73 g Fiber – 2.75 g Calcium – 32.3 mg

7. Brazil Nuts

It is illegal to cut down a Brazil nut tree, which live for up to 500 years. These are like the candy of the nut family since a cup has 876 calories, and each nut is 85% fat and 14% protein. They’re rich in selenium, a mineral prized for thyroid support. 1 ounce equals Protein – 4.06 g Calories – 187 Carbs – 3.33 g Fiber – 2.13 g Calcium – 45.4 mg

8. Pine Nuts

Pine nut is another type of seed that is clumped in with the nuts. They are so expensive because they are tedious to gather. They grow in the pine cone, but you generally can’t consume pine nuts from a pine cone you’d find in your park or backyard as not all pine nuts are edible. Most of the pine nuts you eat come from the stone pine tree in Asia, Europe and North America. 1 ounce equals Protein – 3.88 g Calories – 191 Carbs – 3.71 g Fiber – 1.05 g Calcium – 4.54 mg

9. Pecans

French people who settled in New Orleans created the first pecan pie, since pecans are native to the southern US. On average, 78 pecans are used in one pie. There are over 1,000 varieties of pecans, and many are named after Native American tribes. 1 ounce equals Protein – 2.6g Calories – 196 Carbs – 3.93 g Fiber – 2.72 g Calcium – 19.8 mg

10. Macadamia Nuts

Macadamia nuts are actually seeds. It takes 12-15 years for a macadamia tree to grow to its full size. Most of the world’s macadamia nuts come from Hawaii. They are high in carbs and protein, but keep these nuts away from dogs since they make them sick. 1 ounce equals Protein – 2.24 g Calories – 204 Carbs – 3.92 g Fiber – 2.44 g Calcium – 24.1 mg

11. Chestnuts

Chestnuts are the only nut that contains vitamin C. The trees were hit by blight in the nineties and 3 billion trees were eventually wiped out. Chestnuts are used in beer and cake and eaten creamed around the holidays. Chestnut flour is gluten-free, making it a great alternative for cookies, pies and stuffing. 1 ounce equals Protein – 1.19g Calories – 63.5 Carbs – 13.9g Calcium – 5.1mg

The post The 10 Highest Protein Grains to Add to Your Diet appeared first on The Beet.

But what we don’t already know is that not all plants are equally virtuous, in terms of health or environmental impact. For example, seeds tend to be much better for both than nuts. For more on how to eat for your health and to be more eco-friendly. See these five steps to eating ecologically and saving your health, the planet’s future and yes, even your wallet.

1. Be Picky About Your Plants and Drinks

It should be as simple as eating more plants, help the planet, right? Actually, it’s more complicated than that. Some, such as palm oil, are grown and harvested in ways that destroy rainforests, displace native communities, and harm wildlife. Meanwhile, palm is high in saturated fat and not heart-healthy, so it’s not great for us either. Why not avoid it and choose healthier fats like avocado or soybean oil for cooking.

Not to strip your morning buzz completely but Almond groves take an incredible amount of water to maintain, and replacing almond milk with oat or pea milk may be a better way to go. Speaking of morning drinks, tea is better for the planet than coffee. And if you’re in North America, make sure to give yaupon tea a try: It’s our only indigenous caffeine source, and there are a number of small-scale producers you can support while getting your day started.

But, if you’re a die-hard joe lover then look for the Rainforest Alliance certification stamp — a cute green leaping frog — which will let you know that this product has been vetted and approved by the Rainforest Alliance. Nescafe has it and Nespresso and a few others. The RFA says their “certification seal indicates that a farm, forest, or tourism enterprise has been audited to meet standards that require environmental, social, and economic sustainability.”

Here is what it looks like:

2. Choose Seeds Over Tree Nuts for Protein

Whenever possible, when you’re looking for a protein hit, choose seeds (like flax or hemp) over nuts, since they use a fraction of the water resources that nuts need to grow, which makes sense when you realize that nuts grow on trees and require all of the resources it takes to grow a tree, rather than a smaller seed-producing plant. Curious how to tell the difference? Nuts contain both the fruit and the seed of the plant in one place, while seeds contain just the plant’s genetic material. This can be confusing because cashews are technically seeds but take a ton of water to produce. The best rule of thumb is to remember that if it grows on trees, to let it be.

For a chart of the best and worst nuts to choose for the planet, see this amazing graphic. Meanwhile, here is the quick low-down: Pistachios are the worst offender when it comes to water needed to grow (1,092 gallons of water for 1 pound), then almonds (902 gallons per pound) and then walnuts (527 gallons per pound). Seeds, in contrast, are frugal water consumers: Pumpkins are 12 gallons of water per pound, watermelon seeds use 14 gallons per pound and sunflowers need 46 gallons per pound. In terms of health, flax seeds and hemp seeds are healthiest for you: One ounce of flax seeds provides 5.2 grams of protein and 7.8 grams of fiber in one ounce and is water efficient. Hemp seeds deliver 8.8 grams of protein and 1.1 grams of fiber per ounce and require only natural rainfall water to grow.

For a fun calculator — or a depressing one — depending on how you see it, please check out the Water Calculator here to see how your food choices (and even your pet’s) affect your water footprint. Or perhaps we should call it your water displacement? https://www.watercalculator.org

3. Save Your Scraps & Eat the Peel!

Reducing overall food waste by using up scraps (like turning the leafy green carrot tops into a pesto or adding peels to your soup stock) will help you stretch your ingredients and your budget, all while helping the environment. Plus the peel of most plants and fruits has most of the fiber. Being mindful of what and how much you buy will help you stop over-purchasing, causing food to go bad before you can eat it. And buying a variety of fruits and vegetables is not only a good nutritional choice, it will also offer a range of flavors and textures to keep you from getting bored and going back to the big box store stuff.

With movements like Meatless Mondays, Slow Food, community-supported agriculture, and buy local campaigns becoming widespread, finding plant-based alternatives is easier than ever, and resources like farmers’ market directories make it easy to connect with local growers in your area. Make sure to check out your nearest library too, which may have everything from business directories to gardening resources and even seedbanks to help you get started in purchasing, growing, and eating (the best part!) local food to live eco-friendly for the health of yourself and the planet.

4. Buy Local local local, or Grow Your Own!

So what’s your best option when trying to choose your veggies, legumes or fruits? Look local to the producers already in your area — to cut down on transportation and boost the fresh nutrients available to your body. Nutrients starts to break down in the days after harvesting, so the more local (and recently harvested) your food is, the better it is for you!

Even buying now when the harvest is bountiful and freezing whole fruits and veggies to thaw later is a good plan. Freeze whole tomatoes, whole zucchinis, and even hearty winter squashes to thaw and bake later. You can chop up veggies, throw them in a freezer-safe container, and freeze them for when the winter weather sets in and you hanker for fresh veggies to throw into a soup or stir fry. Their nutrients get locked in now and unlocked later.

Even more amazing for you and your environment is to grow your own veggies. If it’s possible to find a local garden, grab a patch and make it work! Or if you’re lucky enough to have a backyard, getting started on a vegetable garden isn’t as hard as it sounds (enlist a friend to help you rototill the dirt and put down wooden frames for your vegetable beds). Once you get going, the benefits are twofold: You know just exactly what chemicals are or are not getting into your food (you control this by your choice of organic fertilizer, which smells like natural compost rather than lab-made pellets, natural insecticides like neem oil, and water) and of course you’re eating the freshest picks anyone can find. Cooking veggies from your garden (or even your windowsill or fire escape for city dwellers) is also highly satisfying, tastes better than anything store-bought, and you’ll impress your dinner guests. For how to start, check how to do that here.  

Locally produced fruits and vegetables mean that fewer fossil fuels are being used to transport these foods long distances. As an added bonus, you’re keeping your money in your local economy and supporting small businesses in the process. Including paying yourself!

5. Good for you and the planet tip: Rethink your Starches

You may be of the belief that rice since it’s a staple of every major economy from China to Mexico, would be an economical crop to grow but where water is concerned, it actually takes more than pasta per pound. Rice requires 299 gallons of water per pound — and pasta uses 222 of water per pound. Try to choose whole wheat pasta or that made from chickpeas, lentils, black bean or spaghetti squash or other fibrous veggies like cauliflower. Or learn to make your own. We love Jenni Field’s recipe for cauliflower lasagna that’s health, keto-friendly and delicious.

6. Love your legumes, aka beans.

We know that beans are great food. Turns out they are equally great for the planet.  Lentils are not only nutritious and inexpensive but also good for your body as well. Known as “pulses” peas, beans and lentils are cheaper to grow and offer essential nutrients such as zinc, iron, magnesium, and folate. Studies show that populations that eat the most lentils have the lowest rates of some cancers, including breast, prostate and colorectal.

Lentils grow easily and quickly, so you can raise your own for maximum nutrition and minimal cost. Soak a bag of store-bought lentils in water overnight and then place them in a jar more than half-filled with water and watch them sprout. According to one article in Cultures for Health, lentils are easier to digest once they’re sprouted. Or you can grow your own crop in your windowsill. They’re high fiber and lasting energy make them a great crop for you and the entire eco-system.

Peanuts are a legume as well, and take much less water to grow than many other foods we eat as nuts (like cashews). This means you can use them in place of nuts (have you ever tried homemade peanut milk?) as well as in other places you would use legumes, like in stir-fries or on top of a salad. Like lentils, peanuts are easy to grow too, and the plants have beautiful, delicate leaves, making them a conversation starter in the garden.

Ultimately what’s good for you is good for the planet, and vice versa. There’s nothing better than eating plants, keeping your body and our home planet feeling clean, healthy and hopefully able to last for the long haul.

The post The 6 Healthiest Foods to Eat, for You and the Planet appeared first on The Beet.

It’s a myth that meatless eaters don’t get enough protein in their diets since you can get plenty of protein in your day from plant foods. In fact, most plant foods contain varying amounts of protein, from legumes with the highest quotient to greens that contain a small amount. While you may already know the common sources of plant-based protein, such as tofu, tempeh, seitan, beans, hummus, lentils, nuts, seeds, and more, here are 7 lesser-known surprising sources to help you power up your protein content and get the needed amount.

A note on protein goals: A good formula to go by is: 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man and 46 grams per sedentary woman. It’s easy to get all the protein you need through plant-based foods, including some you may not think of as protein-packed foods.

1. Mushrooms

Mushrooms, technically edible fungi rich in nutrients, have similar characteristics to that of meats, beans, and grains. While naturally fat-free, cholesterol-free, gluten-free, and low in calories, mushrooms are high in B vitamins, copper, and potassium while also being the only plant-based source of Vitamin D.

For 80 grams (or about 1/3 of a cup) of crimini mushrooms, one of the most common varieties found in grocery stores, contains only 18 calories, 0 g fat, 3 g carbohydrate, 2 g of protein, and 0.08 mcg of Vitamin D.

Other varieties to try may include a white button, shiitake, oyster, beech, maitake, enoki, royal trumpet, and portabella. Mushrooms work well in soups, stir-fries, pasta, or even as a meat alternative.

2. Spirulina

Spirulina, a blue-green algae also called cyanobacteria, is a photosynthetic organism that has been a natural food source in areas throughout Africa and Mexico.

Often present in powder, tablet, or supplemental form, spirulina is a nutrient-dense powerhouse containing trace amounts of vitamins and minerals: manganese, thiamin, riboflavin, niacin, potassium, phosphorus, and iron. Spirulina is being further researched for its ability to fight off viruses and cancerous cells amongst other medical conditions.

Just one tablespoon of spirulina, contains 15 calories, 3 grams of protein, 3 grams of carbohydrates, and 0 grams of fat.

Spirulina is the perfect ingredient to add to your morning smoothie, but be sure not to add too much as it comes with a slight taste of the sea.

3. Teff

Teff, a naturally gluten-free cereal rooted in parts of Ethiopia and Eritrea, is an ancient grain known for its nutrient-rich profile. Containing all the nine of the essential amino acids, the building blocks of protein, this tiny cereal packs important micronutrients: fiber, calcium, manganese, copper, zinc, iron magnesium, phosphorus, and potassium.

Just 1/4 cup of teff contains 180 kcal, 6 grams of protein, 1.5 grams of fat, 35 grams of carbohydrates, and nearly 5 grams of fiber.

Teff works well in hot cereal, stews, pancakes, pilafs, chili, bread, or even brownies.

4. Amaranth

Amaranth, stemming from the Amaranthaceae family with quinoa, is known for being quite easy to grow and highly resistant to drought. Unlike most plants, both its leaves and seeds provide nutrients such as iron, fiber, calcium, magnesium, phosphorus, potassium, and trace amounts of B vitamins.

In just one cup of cooked amaranth, there are 251 calories, nearly 10 grams of protein, 4 grams of fat, 46 grams of carbohydrates, and 5 grams of fiber.

Try implementing amaranth into your breakfast as a hot cereal or into your next baked good.

5. Pumpkin Seeds

While pumpkin tends to be the main player, roasting the seeds leftover can be a great way to prevent food waste and access a source of magnesium, zinc, potassium, iron, and plant-based fats.

Just 1/3 cup comes with 160 kcal, 8 grams of protein, 13 grams of fat, and 2 grams of carbohydrate.

Try throwing some seeds in a trail mix, on top a smoothie bowl, or in a salad.

6. Pistachios

Pistachios, a close relative of the cashew, are commonly grown in dry regions such as Afghanistan, the Mediterranean, and California. A great source of plant-based fat, pistachios also provides copper, manganese, potassium, calcium, iron, Vitamin B-6, thiamin, and fiber. Pistachios are noted for also being high in antioxidant content as well as being anti-inflammatory.

Just 1/4 cup provides 170 kcal, 6 grams of protein, 13 grams of fat, 9 grams of carbohydrate, and 3 grams of fiber.

Pistachios make one of the best snacks for on-the-go or sprinkled on top of a savory or sweet dish at home.

7. Wild Rice

Wild rice, also named “water oats”, is a staple in the Native American diet. While named for its cooking method, wild rice is not in fact rice but rather a grass that grows in either cultivated patties, in shallow marshes, or along river banks.

In 1 cup cooked wild rice, there is 166 calories, nearly 7 grams of protein, 1/2 gram of fat, 35 grams of carbohydrate, and nearly 3 grams of fiber.

Try switching out regular white or brown rice with wild rice for a fun nutty flavor!

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The 10 Highest Protein Grains to Add to Your Diet

1. Oats

Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats. 1 cup equals Protein – 26.4g Calories – 607 Carbs – 103g Calcium – 84.3mg

2. Buckwheat

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad. 1 cup equals Protein – 22.5g Calories – 583 Carbs – 122g Calcium – 30.6mg

3. Cornmeal

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast. 1 cup (whole-grain, yellow) equals Protein – 9.9g Calories – 442 Carbs – 93.8g Calcium – 7.3mg

4. Sorghum

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices. 1 cup equals Protein – 21.7g Calories – 651 Carbs – 143g Calcium – 53.8mg

5. Teff

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour. 1 cup equals Protein – 9.8g Calories – 255 Carbs – 50.0g

6. Amaranth

Amaranth is actually a seed but is categorized as a grain for it’s starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl. 1 cup equals Protein – 9.3g Calories – 251 Carbs – 46.0g Calcium – 116mg

7. Quinoa

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate. 1 cup equals Protein – 8.1g Calories – 222 Carbs – 39.4g Calcium – 31.5mg

8. Wild Rice

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months. 1 cup equals Protein – 6.5g Calories – 166 Carbs – 35 g Calcium – 4.9 mg

9. Couscous

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones. 1 cup equals Protein – 5.9g Calories – 176 Carbs – 36.5g Calcium – 12.6mg

10. Kamut

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you’re planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking. 1 cup equals Protein – 11.1 g Calories – 251 Carbs – 52.4g

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

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