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The Top Ten
Plant-Based HighProtein Foods
Plant-Based HighProtein Foods
[2/15] ①⓪ NUTS & SEEDS
Protein per Calorie: 0/3 (6-9g per 250Kcal)
Protein too low: not a high protein food.
DISQUALIFIED
Comment: Hulled hemp seeds (14.3g per 250kcal) and peanuts(11.4g per 250 kcal) are higher in protein than most seeds/nuts
![[2/15] ①⓪ NUTS & SEEDS Protein per Calorie: 0/3 (6-9g per 250Kcal) Protein too low: not a high protein food. DISQUALIFIED Comment: Hulled hemp seeds (14.3g per 250kcal) and peanuts(11.4g per 250 kcal) are higher in protein than most seeds/nuts](https://pbs.twimg.com/media/E1Bp-dhX0AYa8Ed.jpg "[2/15] ①⓪ NUTS & SEEDS Protein per Calorie: 0/3 (6-9g per 250Kcal) Protein too low: not a high protein food. DISQUALIFIED Comment: Hulled hemp seeds (14.3g per 250kcal) and peanuts(11.4g per 250 kcal) are higher in protein than most seeds/nuts")
Protein per Calorie: 0/3 (6-9g per 250Kcal)
Protein too low: not a high protein food.
DISQUALIFIED
Comment: Hulled hemp seeds (14.3g per 250kcal) and peanuts(11.4g per 250 kcal) are higher in protein than most seeds/nuts
[3/15] ①⓪ QUINOA
Protein per Calorie: 0/3 (9.6g per 250kcal)
Protein too low: not a high protein food.
DISQUALIFIED
Comment: nuts, seeds and quinoa are fine foods and can make meaningful contributions to total protein intake
![[3/15] ①⓪ QUINOA Protein per Calorie: 0/3 (9.6g per 250kcal) Protein too low: not a high protein food. DISQUALIFIED Comment: nuts, seeds and quinoa are fine foods and can make meaningful contributions to total protein intake](https://pbs.twimg.com/media/E1Bp_UDX0AAc8ls.jpg "[3/15] ①⓪ QUINOA Protein per Calorie: 0/3 (9.6g per 250kcal) Protein too low: not a high protein food. DISQUALIFIED Comment: nuts, seeds and quinoa are fine foods and can make meaningful contributions to total protein intake")
Protein per Calorie: 0/3 (9.6g per 250kcal)
Protein too low: not a high protein food.
DISQUALIFIED
Comment: nuts, seeds and quinoa are fine foods and can make meaningful contributions to total protein intake
[4/15] ①⓪ NON-SOY/LUPIN LEGUMES
Protein score: 1.5/3 (~16g per 250Kcal)
Protein quality: 1.5/3
Whole food score: 3/3
Total score: 6/10
Comment: Legumes are almost certainly healthful: don't let their middling protein score convince you to eschew them completely.
![[4/15] ①⓪ NON-SOY/LUPIN LEGUMES Protein score: 1.5/3 (~16g per 250Kcal) Protein quality: 1.5/3 Whole food score: 3/3 Total score: 6/10 Comment: Legumes are almost certainly healthful: don't let their middling protein score convince you to eschew them completely.](https://pbs.twimg.com/media/E1BrDmHXIAIOI3d.jpg "[4/15] ①⓪ NON-SOY/LUPIN LEGUMES Protein score: 1.5/3 (~16g per 250Kcal) Protein quality: 1.5/3 Whole food score: 3/3 Total score: 6/10 Comment: Legumes are almost certainly healthful: don't let their middling protein score convince you to eschew them completely.")
Protein score: 1.5/3 (~16g per 250Kcal)
Protein quality: 1.5/3
Whole food score: 3/3
Total score: 6/10
Comment: Legumes are almost certainly healthful: don't let their middling protein score convince you to eschew them completely.
[5/15] ⑨ SEITAN (aka MOCK DUCK)
Protein score: 3/3 (50.6g per 250kcal)
Protein quality: 1/3
Whole food score: 1/3
Bonus point
for v high protein content
Overall score: 6/10
Comment: It seems that gluten has a lower biological value vs other plant proteins
![[5/15] ⑨ SEITAN (aka MOCK DUCK) Protein score: 3/3 (50.6g per 250kcal) Protein quality: 1/3 Whole food score: 1/3 Bonus point for v high protein content Overall score: 6/10 Comment: It seems that gluten has a lower biological value vs other plant proteins](https://pbs.twimg.com/media/E1BrJEtXIAEvoY6.png "[5/15] ⑨ SEITAN (aka MOCK DUCK) Protein score: 3/3 (50.6g per 250kcal) Protein quality: 1/3 Whole food score: 1/3 Bonus point for v high protein content Overall score: 6/10 Comment: It seems that gluten has a lower biological value vs other plant proteins")
Protein score: 3/3 (50.6g per 250kcal)
Protein quality: 1/3
Whole food score: 1/3
Bonus point
for v high protein content Overall score: 6/10
Comment: It seems that gluten has a lower biological value vs other plant proteins
[6/15] ⑧ EDAMAME
Protein score: 2/3 (24.6g per 250kcal)
Protein quality: 1.5/3
Whole food score: 3/3
Total score: 6.5/10
Comment: Edamame = immature soybeans. Mature soybeans are much harder to digest/tolerate IMO
![[6/15] ⑧ EDAMAME Protein score: 2/3 (24.6g per 250kcal) Protein quality: 1.5/3 Whole food score: 3/3 Total score: 6.5/10 Comment: Edamame = immature soybeans. Mature soybeans are much harder to digest/tolerate IMO](https://pbs.twimg.com/media/E1BrTZAWYAEiPjx.png "[6/15] ⑧ EDAMAME Protein score: 2/3 (24.6g per 250kcal) Protein quality: 1.5/3 Whole food score: 3/3 Total score: 6.5/10 Comment: Edamame = immature soybeans. Mature soybeans are much harder to digest/tolerate IMO")
Protein score: 2/3 (24.6g per 250kcal)
Protein quality: 1.5/3
Whole food score: 3/3
Total score: 6.5/10
Comment: Edamame = immature soybeans. Mature soybeans are much harder to digest/tolerate IMO
[7/15] ⑦ SOY CURLS
Protein score: 2.5/3 (25g per 250kcal)
Protein quality: 1.5/3
Whole food score 3/3
Total score: 6.5/10
Comment: This is apparently made from nothing but whole soy beans!
![[7/15] ⑦ SOY CURLS Protein score: 2.5/3 (25g per 250kcal) Protein quality: 1.5/3 Whole food score 3/3 Total score: 6.5/10 Comment: This is apparently made from nothing but whole soy beans!](https://pbs.twimg.com/media/E1BrbiJX0AAQU4p.jpg "[7/15] ⑦ SOY CURLS Protein score: 2.5/3 (25g per 250kcal) Protein quality: 1.5/3 Whole food score 3/3 Total score: 6.5/10 Comment: This is apparently made from nothing but whole soy beans!")
Protein score: 2.5/3 (25g per 250kcal)
Protein quality: 1.5/3
Whole food score 3/3
Total score: 6.5/10
Comment: This is apparently made from nothing but whole soy beans!
[8/15] ⑥ TEXTURED VEGETABLE PROTEIN
Protein score: 3/3 (37g per 250kcal)
Protein quality: 3/3
Whole food score: 1/3
Total score: 7/10
Comment: Made from defatted soybeans. TVP is surprisingly high in fibre
![[8/15] ⑥ TEXTURED VEGETABLE PROTEIN Protein score: 3/3 (37g per 250kcal) Protein quality: 3/3 Whole food score: 1/3 Total score: 7/10 Comment: Made from defatted soybeans. TVP is surprisingly high in fibre](https://pbs.twimg.com/media/E1Brmk5XMAME5mv.jpg "[8/15] ⑥ TEXTURED VEGETABLE PROTEIN Protein score: 3/3 (37g per 250kcal) Protein quality: 3/3 Whole food score: 1/3 Total score: 7/10 Comment: Made from defatted soybeans. TVP is surprisingly high in fibre")
Protein score: 3/3 (37g per 250kcal)
Protein quality: 3/3
Whole food score: 1/3
Total score: 7/10
Comment: Made from defatted soybeans. TVP is surprisingly high in fibre
[9/15] ⑤ MYCOPROTEIN
Protein per Calorie: 3/3 (36.9g per250 kcal)
Protein quality: 3/3
Whole food score: 1/3
Total score: 7/10
Comment: This pertains to simple products like Quorn fillets & pieces – the more processed products would not score so well.
![[9/15] ⑤ MYCOPROTEIN Protein per Calorie: 3/3 (36.9g per250 kcal) Protein quality: 3/3 Whole food score: 1/3 Total score: 7/10 Comment: This pertains to simple products like Quorn fillets & pieces – the more processed products would not score so well.](https://pbs.twimg.com/media/E1BryDoXoAACalf.jpg "[9/15] ⑤ MYCOPROTEIN Protein per Calorie: 3/3 (36.9g per250 kcal) Protein quality: 3/3 Whole food score: 1/3 Total score: 7/10 Comment: This pertains to simple products like Quorn fillets & pieces – the more processed products would not score so well.")
Protein per Calorie: 3/3 (36.9g per250 kcal)
Protein quality: 3/3
Whole food score: 1/3
Total score: 7/10
Comment: This pertains to simple products like Quorn fillets & pieces – the more processed products would not score so well.
[10/15] ④ SOY BEAN PASTA
Protein per Calorie: 3/3 (32.5g per 250kcal)
Protein quality: 2.5/3
Whole food score: 2/3
Total score: 7.5/10
Comment: non-soy legume pastas are available... they are decent options but contain much less protein.
![[10/15] ④ SOY BEAN PASTA Protein per Calorie: 3/3 (32.5g per 250kcal) Protein quality: 2.5/3 Whole food score: 2/3 Total score: 7.5/10 Comment: non-soy legume pastas are available... they are decent options but contain much less protein.](https://pbs.twimg.com/media/E1Br4TVWUAIgrdx.jpg "[10/15] ④ SOY BEAN PASTA Protein per Calorie: 3/3 (32.5g per 250kcal) Protein quality: 2.5/3 Whole food score: 2/3 Total score: 7.5/10 Comment: non-soy legume pastas are available... they are decent options but contain much less protein.")
Protein per Calorie: 3/3 (32.5g per 250kcal)
Protein quality: 2.5/3
Whole food score: 2/3
Total score: 7.5/10
Comment: non-soy legume pastas are available... they are decent options but contain much less protein.
[11/15] 
TOFU
Protein per Calorie: 3/3 (30.1g per 250kcal)
Protein quality: 3/3
Whole food score: 1.5/3
Total score: 7.5/10
Comment: To the best of my knowledge all refined soy products are of high protein quality.
![[11/15] TOFU Protein per Calorie: 3/3 (30.1g per 250kcal) Protein quality: 3/3 Whole food score: 1.5/3 Total score: 7.5/10 Comment: To the best of my knowledge all refined soy products are of high protein quality.](https://pbs.twimg.com/media/E1BsDDPWQAE9exL.jpg "[11/15] TOFU Protein per Calorie: 3/3 (30.1g per 250kcal) Protein quality: 3/3 Whole food score: 1.5/3 Total score: 7.5/10 Comment: To the best of my knowledge all refined soy products are of high protein quality.")
TOFU Protein per Calorie: 3/3 (30.1g per 250kcal)
Protein quality: 3/3
Whole food score: 1.5/3
Total score: 7.5/10
Comment: To the best of my knowledge all refined soy products are of high protein quality.
[12/15] 
LUPIN BEANS
Protein per Calorie: 3/3 (32.7g per 250kcal)
Protein quality: 2/3
Whole food Score: 3/3
Total score: 8/10
Comment: The protein in lupin is more digestible vs other whole legumes.
![[12/15] LUPIN BEANS Protein per Calorie: 3/3 (32.7g per 250kcal) Protein quality: 2/3 Whole food Score: 3/3 Total score: 8/10 Comment: The protein in lupin is more digestible vs other whole legumes.](https://pbs.twimg.com/media/E1BsMqYXsAA68Ln.png "[12/15] LUPIN BEANS Protein per Calorie: 3/3 (32.7g per 250kcal) Protein quality: 2/3 Whole food Score: 3/3 Total score: 8/10 Comment: The protein in lupin is more digestible vs other whole legumes.")
LUPIN BEANS Protein per Calorie: 3/3 (32.7g per 250kcal)
Protein quality: 2/3
Whole food Score: 3/3
Total score: 8/10
Comment: The protein in lupin is more digestible vs other whole legumes.
[13/15] 
TEMPEH
Protein per Calorie: 2.5/3 (26. per 250kcal)
Protein quality: 3/3
Whole food score: 3/3
Bonus pointawarded for overall excellence
Total score: 9.5/10
![[13/15] TEMPEH Protein per Calorie: 2.5/3 (26. per 250kcal) Protein quality: 3/3 Whole food score: 3/3 Bonus point awarded for overall excellence Total score: 9.5/10](https://pbs.twimg.com/media/E1BsTgmWYAkMFzL.jpg "[13/15] TEMPEH Protein per Calorie: 2.5/3 (26. per 250kcal) Protein quality: 3/3 Whole food score: 3/3 Bonus point awarded for overall excellence Total score: 9.5/10")
TEMPEH Protein per Calorie: 2.5/3 (26. per 250kcal)
Protein quality: 3/3
Whole food score: 3/3
Bonus point
awarded for overall excellence Total score: 9.5/10
[14/15] Tempeh scores well across the board.
⦿ It has a decent amount of protein per Calorie.
⦿ I scored it 3/3 for whole food... the fact that the soybean skins are removed is inconsequential.
⦿ Tempeh is very digestible – thanks to the fermentation process.
⦿ It has a decent amount of protein per Calorie.
⦿ I scored it 3/3 for whole food... the fact that the soybean skins are removed is inconsequential.
⦿ Tempeh is very digestible – thanks to the fermentation process.
[15/15] Honorable mentions:
Soy milk (26.5g per 250kcal) – other high protein plant-milks are available.
Nutritional yeast (35.4g per 250kcal)
Plant-based protein powder (50g per 250kcal)
Peanut butter powder (30g per 250kcal) –
these products are high in sugar.
Soy milk (26.5g per 250kcal) – other high protein plant-milks are available.
Nutritional yeast (35.4g per 250kcal)
Plant-based protein powder (50g per 250kcal)
Peanut butter powder (30g per 250kcal) –
these products are high in sugar.
