A bowl of vegan food

7 Plant-Based Foods That Pack More Protein than a Cheeseburger


New Zealanders are obsessed with protein. Particularly the types of proteins that come from animals, such as meat, dairy, and eggs.

From the whey protein in shakes after hitting the gym, to the cheeseburgers we eat at fast food restaurants, it’s almost as if kiwis can’t get enough protein. It’s this insatiable appetite that fuels the factory farming industry.   

However, this couldn’t be further from the truth. We don’t have to rely only on meat, dairy, and egg products to reach the recommended protein suggested suggested by the New Zealand Ministry of Health in the Nutrient Reference Values for Australia and New Zealand.

These 7 plant-based foods pack more protein than a cheeseburger (16.3 g). By adding them into your diet, you can help transform the food system to be kinder to animals and the planet, as well as improving your overall health.

100grams of peanut butter = 26grams of protein

crunchy peanut butter on a spoon

100g of pumpkin seeds = 24grams of protein

Tahini hummus

100grams of almonds = 23grams of protein 


Tahini hummus

100grams of pistachios = 23grams of protein

Tahini hummus

100grams of cashews =  21grams of protein

Tahini hummus

100grams of black chia seeds = 20gram of protein 

Tahini hummus

100grams of tahini =  20grams of protein  

Tahini hummus

By eating more plant-based protein and reducing your intake of cruelly-produced meat, dairy, and eggs, you can help us create a kinder food system.

Jackfruit chili dish

Join the Plant Protein Challenge

You can commit to swapping meat for plant-based protein for just three days a week over 10 weeks. And we’ll be supporting you every step of the way.

Vegan meal

Your food

Your food choices can have a big impact on your health, the planet and farm animal welfare.