---
title: A Nutritionist Guide To Plant-Based Protein
description: Of the three macronutrients — fat, carbohydrates, and protein — there’s no doubt that protein is the most celebrated macro of our times.
---

[Direct Primary Care](https://wellness.totalaccessmedical.com/blog)

# [A Nutritionist Guide To Plant-Based Protein](https://wellness.totalaccessmedical.com/blog/a-guide-to-plant-protein)

 Written by [Total Access Medical](https://wellness.totalaccessmedical.com/blog/author/total-access-medical) | Dec 06, 2022

Plant-based foods typically contain fiber, which promotes good gut bacteria, smoother digestion, and, in the case of soluble fiber, better heart health.

Research has suggested that a plant-based diet could play a role in cancer prevention. Other studies have shown plant-based eating can be a helpful strategy for weight loss and type 2 diabetes management.

Beyond their advantages for personal wellness, proteins from plants also make a difference for the environment. In terms of land use, freshwater consumption, and greenhouse gas emissions, plant foods have a definite upper hand over animal products.

Drawbacks of plant-based protein

Despite their many benefits, proteins from plants do have some drawbacks.

Though most plant-based choices provide ample amounts of protein, in many cases, they simply can’t compete with the high levels in animal products like beef or chicken. 

Similarly, don’t expect plant-based proteins to provide one-to-one levels of micronutrients with animal products. Many have lower amounts of B vitamins, iron, and vitamin D3.

It’s important to note that commercially prepared plant-based proteins are often processed. A diet high in processed foods has been linked to weight gain and a possible increased risk of cancer.

To distinguish your many plant protein options, here’s a look at the various categories:

Plant Protein types:

- **Soy-based**: tempeh, tofu, edamame, Impossible Burger, soy milk, soy crumbles (textured vegetable protein)
- **Bean- or legume-based**: lentils, beans and rice, chickpeas, black beans, bean burgers, eggless eggs
- **Pea protein-based**: Pea protein, pea milk
- **Grain-based**: seitan, Ezekiel bread, whole wheat flour, spelt, teff
- **Nut- and seed-based**: almonds, cashews, Brazil nuts, pistachios, chia seeds, flax seeds, quinoa
- **Veggie-based**: potatoes, sweet potatoes, spinach, broccoli, asparagus
- **Other**: mycoprotein, spirulina

 

| **Plant-Based Protein** | **Service Size** | **Protein** |
| --- | --- | --- |
| Edamame | 1/2 cup | 7 g |
| Pea protein | 1 tbsp | 24 g |
| Lentils | 1 cup, cooked | 18 g |
| Beans and rice | 1 cup, cooked | 12 g |
| Chia seeds | 2 tbsp | 5 g |
| Quinoa | 1 cup | 8 g |
| Chickpeas | 1 cup | 15 g |
| Almonds | 1/4 cup | 6 g |
| Green peas | 1/2 cup | 4 g |
| Seitan | 1 oz. | 21 g |
| Tofu | 3 oz. | 8 g |

 

[View full post](https://wellness.totalaccessmedical.com/blog/a-guide-to-plant-protein)

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