Top 9 Most Sustainable Protein Sources

Eating healthy is hard enough, let alone trying to shrink the impact your diet has on the planet. Animal proteins generally have a much bigger environmental footprint than plant proteins: in the largest study of food production to date, even the lowest-impact animal products usually had a bigger footprint than plant-based alternatives.¹

The good news is there's plenty you can eat. With so many eco-friendly, meat-free proteins available, you don't have to go hungry to cut your carbon footprint.

Buying local can help too, and local produce is often fresher. But what you eat matters more than where it comes from: transport makes up only a small share of food's emissions compared with how the food is produced.⁷

Here are 9 of the most eco-friendly protein sources.

1. Garden Peas

Peas are one of the most planet-friendly proteins you can choose. Like other legumes, they work with bacteria in their roots to pull nitrogen from the air and add it to the soil, which reduces the need for synthetic fertilizer and leaves the soil richer for the next crop.

Peas are also high in protein and fiber, and they're the base of many plant protein powders. Look for Non-GMO Project Verified pea protein, like the organic pea protein in fitppl Optimal Plant Protein.

2. Quinoa

Quinoa is a pseudo-grain (technically a seed) with more protein than most grains, and it's easy to cook. Buckwheat is a similar option and can stand in for quinoa in most recipes.

3. Rice

Most of us think of rice as a carbohydrate, and it is fairly low in protein. But its protein can be concentrated. Rice protein is made by treating brown rice with enzymes that separate the carbohydrates from the protein, which leaves a vegan, gluten-free protein powder.

Rice protein pairs well with pea protein, since each fills in amino acids the other is lower in. Our Optimal Plant Protein blends organic pea and brown rice protein.

4. Lentils

Lentils are a great source of protein, fiber and slow-digesting carbohydrates. They're also among the most climate-friendly proteins. The Environmental Working Group found that beef produces about 13 times the emissions of vegetable proteins like beans and lentils.²

Lentils aren't a complete protein on their own, but eating them with grains like rice over the course of the day gives you all the essential amino acids.⁶

5. Hemp Seeds

Shelled hemp seeds, often called hemp hearts, are about 36% protein, and that protein is well digested.³ They contain all nine essential amino acids, though they're relatively low in lysine.³ Sprinkle them on salads, oatmeal or smoothie bowls.

6. Spirulina

This blue-green algae is about 57% protein by weight when dried, higher than almost any other whole food.⁴ But people usually eat it a teaspoon or two at a time, so it can't be a main protein source. Think of it as a nutrient boost, like the spirulina in fitppl Daily Greens & Reds.

7. Chia Seeds

Chia seeds offer protein along with fiber and minerals like calcium, phosphorus and manganese.⁵ Chia pudding is an easy way to add protein and fiber first thing in the morning.

8. Beans

Beans have long been a go-to protein for vegetarians. Like lentils and peas, they're among the lowest-emission proteins you can eat,² so swapping beans for meat a few times a week makes a real difference.

9. Nuts

Nuts are a low-carbon protein source with healthy fats. Some tree nuts, like almonds, need a lot of water when grown in dry regions, so mixing up your nuts, including peanuts, is a good habit.

The Bottom Line

You don't have to give up protein to eat more sustainably. Peas, lentils, beans, quinoa, rice, hemp, spirulina, chia and nuts all make it easy to get enough protein with a smaller footprint. For more ideas, see our 10 delicious, sustainable protein sources.