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Most people think meat dishes, like a burger, contain more protein than any other food group. This isn't true.
When most people think of protein, images of cheese, eggs and a leg of lamb pop into their heads. Did you know though that every – yes, every – whole food contains protein? According to the CDC, adult men need about 56 grams of protein a day, and adult women need about 46 grams a day. But, from your morning banana to your evening salad, you’re getting some. It’s easier than you think to find plant-based foods that are packed with protein. In fact, many vegetables, nuts, and grains have more grams of protein per calorie than a cheeseburger!

Animal-based proteins are “complete,” which means that they contain all the essential amino acids we need to build protein. Some plant-based proteins are “complete” but most are “incomplete,” meaning that they are low in one or more of the essential amino acids—but incomplete proteins can be combined to provide adequate amounts of all the essential amino acids.

It was once thought that incomplete proteins needed to be consumed at the same meal for your body to use them together. Now studies suggest that your body can combine incomplete proteins that are eaten within the same day. If you are eating a variety of whole, plant-based foods rich in essential amino acids then your body will be able to select what it needs from each food and create its own protein. Plants are also free from cholesterol and tend to be high in fiber.

A cheeseburger contains 14.57 grams of protein in 286 calories, or about .05 grams of protein per calorie.

Here are eight nutritious plant-based foods that have more protein per calorie than that.

Pumpkin seeds
If you’re like me, pumpkin is one of your favorite fall foods. The last time you steamed up some squash or pumpkin, did you have the seeds though? One ounce of pumpkin seeds contains 9.35 grams* of protein! That’s over two grams more protein then the same quantity of ground beef. Their high protein content and level of nutrients makes them a wonderful addition to any salad or snack.
Grams of protein per calorie: .06
Pumpkin Seed Nutrients and What They Do:

• Tryptophan: Helps fight depression (converted into serotonin and niacin)
• Glutamate (needed to create GABA): Anti-stress neorochemical, helps relieve anxiety and other related conditions.
• Zinc: Boosts immune function and fights osteoporosis.
• Phytosterols: Reduce LDL cholesterol (the bad kind) and up HDL (the good kind); may also be effective in the prevention of cancer.
• Pumpkin seeds are also full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), folates, potassium, calcium, iron, magnesium, zinc and selenium and more!

If pumpkin seeds aren’t your thing, don’t worry – there are plenty of seed-based protein powerhouses out there.
*All protein content by gram is pulled from USDA National Nutrient Database for Standard Reference, Release 18, unless otherwise noted.

Asparagus
Grilled asparagus with a balsamic vinegar drizzle is enough to make my mouth water. Eight spears of this delectable veggie has 3.08 grams* of protein, which is pretty potent for such a slender fellow.
Grams of protein per calorie: .11
Asparagus Nutrients and What They Do:

• Vitamin K: Asparagus is the number one plant-based source for Vitamin K, which is indicated in preventing osteoporosis and osteoarthritis.
• Vitamin A and Folate: Anti-aging, anti-inflammatory, heart healthy, and indicated in the prevention of birth defects.
• Diuretic: Reduce water retention.
• Aphrodisiac: Oh la la!
• Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants (glumatic acid, glycine and cysteine) and more.

Cauliflower
For years, I wasn’t a big fan of cauliflower. I mean, how healthy can an off-white vegetable be? But once I started learning about the health benefits of cauliflower and all its cruciferous plant family members, I started to give this veggie its due respect. One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!
Grams of protein per calorie: .08
Cauliflower Nutrients and What They Do:

• Carotenoids (beta-carotene and Phytonutrients): Including kaempferol, ferulic acid, cinnamic acid and caffeic acid. These nutrients help protect your body against free radical damage.
• Sulforaphane: Strong indications as a cancer fighting agent. Omega-3 fatty acids: Reduce inflammation.
• Cauliflower is also a good source of vitamin C, manganese, glucosinolates (glucoraphin), vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (strong cancer fighting indications) and more.

Peanuts
If you grew up in America, you’ve probably had a peanut butter and jelly sandwich or two, but I doubt you knew how healthy this favorite snack really is. One ounce of raw peanuts has 7.31 grams of protein.
Grams of protein per calorie: .05
Peanut Nutrients and What They Do:

• Co-Enzyme Q10: Protects the heart during times of low oxygen.
• Resveratrol: Bioflavonoid believed to improve blood flow in the brain and lower your LDL cholesterol.
• Niacin: Assists in recovery of cell damage, and protects against Alzheimer’s disease and age-related cognitive problems.
  Peanuts are also a good source of calcium, iron, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, folates, copper, manganese, potassium, calcium, iron, magnesium, zinc, selenium, vitamin E, antioxidants (polyphenols p-coumaric acid) and more.

Spinach
We all know spinach is a special green. From Popeye to the posh salads you’ll find in fine dining restaurants, spinach has gotten some good press and with due reason. One cup cooked = 5.35 grams of protein. It is also filled with flavonoids (a phytonutrient with anti-cancer properties). Spinach is good for your skin, your eyes, your brain and your bones!
Grams of protein per calorie: .12
Spinach Nutrients and What They Do:

• Neoxanthin and violaxanthin: Anti-inflammatory epoxyxanthophylls.
• Lutein and zeaxanthin: Protect the eyes against cataracts and age-related macular degeneration.
• Vitamin K: Ensures a healthy nervous system and brain function, healthy bones (1000% of the RDA of vitamin K in each full cup of spinach!)
• Vitamin A: Strengthens immunity and promotes healthy skin.

Mung-Beans
You may have seen this little bean hiding in your stir-fry (sprouted) or perhaps in a fresh wrap, but it hasn’t gotten much cred over the years. Most beans are a great source of protein and water soluble fiber, and while mung beans aren’t at the top of the bean protein list they make a good showing. With one cup containing 3.16 grams, it is low in calories, but high in content.
Grams of protein per calorie: .10
Mung Bean Sprout Nutrients and What They Do:

• Lecithin: Lowers blood cholesterol levels, reduces liver fat.
• Zinc: Along with the protein and other vitamins in mung beans, Zinc can help strengthen your nails.
• Phytoestrogens: Contain many anti-aging components for the skin. These phytoestrogens act on estrogen-receptors found in the skin, stimulating the synthesis of hyaluronic acid, collagen and elastin, which are all essential components of the skin’s structure.
• Mung bean sprouts are also a good source of vitamin A, many B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, iron, potassium, calcium, phosphorous, magnesium, zinc and more!

Source: 8 veggies, nuts, and grains with more protein than a burger on Shine