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The world was a radically different place in 1880. The United States was only 15 years removed from the Civil War. The professional baseball organization known as the National League, which survives to this day as half of Major League Baseball, had existed for only four years. Light bulbs were used outside for the first time. The first patent was issued for a cash register.

It was also the last time energy consumption from renewable energy topped coal, according to historical data compiled by the U.S. Energy Information Administration (EIA). Well, that was until 2019, when the United States accomplished the feat again. Due to various market factors, the country will never again consume more energy from coal than renewables.

Here’s how the United States achieved the energy milestone, why there’s no turning back, and what it means for individual investors.

A milestone 139 years in the making

The last time the United States consumed more energy from renewable energy than coal was around 1880. To that point, biomass (primarily wood) was the primary energy source for the nation. But that changed as the first coal-fired power plants began producing electricity in the 1880s. While the first hydroelectric dams also entered operations that decade, coal proved much more scalable and distributable. By 1885, coal generated more total energy than renewable energy (still comprising only wood in that year) and held onto the edge for roughly 139 years. 

That all changed in 2019, although a healthy dose of nuance is needed. Energy consumption from renewable energy topped coal last year, but only when all energy sources are counted. In other words, the math only works when electricity production, transportation, and consumption from industrial, residential, and commercial markets are combined. Similarly, renewable energy is a broad category that includes wind, solar, hydro, biofuels, other biomass, and several smaller contributors.

In 2019, energy consumption from renewable energy totaled 11.5 quadrillion British thermal units, or quads, according to the EIA. Coal was used to generate only 11.3 quads of energy last year. But the acceleration of the energy transition in the electric power sector means there’s no going back. 

A combination of mild winter weather, natural gas prices that are at the lowest levels since 1995, the addition of nearly 33,000 megawatts of utility-scale wind and solar power, and the consumption-sapping effects of the coronavirus pandemic will combine to deliver a record blow to coal and a record bump to renewables in 2020.

In 2019, the United States generated 966 terawatt-hours of electricity from coal-fired power plants and 720 terawatt-hours from all utility-scale renewable energy power sources. That was the lowest output from the nation’s coal fleet since the 1970s and the highest ever for renewables.

In 2020, the United States might only generate 627 terawatt-hours to 724 terawatt-hours of electricity from coal (a 25% to 35% decline from the previous year), compared to 792 terawatt-hours from renewable energy sources (a 10% increase from the previous year). Adding small-scale solar bumps up the latter number to a projected output of 832 terawatt-hours, which would surpass the annual output from nuclear power for the first time since the 1980s. 

What does the feat mean for investors?

The rapid growth of renewable energy is quite the feat. It was made possible by significant government policies, better wind turbine and photovoltaic panel technologies, and bountiful geographic advantages across the Lower 48. The value extended to renewable energy sources from the combination of those factors will likely compound in the next decade, which suggests natural gas-fired power plants could be the next assets to feel economic pressure from renewables starting in the 2030s. 

But individual investors don’t have to sit out the next decade to benefit from the trend. Here are some investment ideas that contributed to renewable energy’s toppling of coal in 2019.

Coal: Investors should absolutely stay away from coal stocks. Coal-fired power plants are unlikely to regain much, if any, market share lost in 2020 due to factors described above. Investors can expect a wave of accelerated retirements in the coming years as power generators chase the enhanced economics from cleaner power sources. If your portfolio is exposed to companies such as coal-heavy PPL Corp that are moving more slowly than the energy transition, then that could be putting your capital at risk.

Biofuels: Aside from the electric power sector, renewable transportation fuels are the second-largest source of renewable energy in the United States. The country mandates 10% ethanol blends in the gasoline supply and relies heavily on biodiesel and renewable diesel each year.

Unlike electric power, biofuels have generally been a poor investment for individual investors. For instance, Green Plains (NASDAQ:GPRE) can produce 1.1 billion gallons of ethanol each year, but has struggled to overcome the weak margin environment of the industry. Ethanol prices in 2020 could be the lowest of the century. Green Plains has ambitious plans to increase operating efficiency and sell high-value, high-protein animal feed products. If the strategy works, then the small-cap stock could lift off multiyear lows for good. But it’s still too early to gauge progress.

Meanwhile, Renewable Energy Group (NASDAQ:REGI) has been a rare biofuels stock with above-average returns in recent years. But it, too, faces headwinds. It’s not profitable without generous government subsidies, although those are now in place through the end of 2022 for biomass-based diesel fuels. If the business can invest its cash hoard into high-value renewable diesel and retail sales, then it might be on sustainable footing in a few years. 

Wind: The EIA estimates the United States could add up to 20,400 megawatts of onshore wind power capacity in 2020. That could be affected by the coronavirus pandemic, but as of early May many power generators reported being on track with projects slated for completion this year.

Xcel Energy (NYSE:XEL) is leading the way. The company, which owns four electric utilities in the American wind corridor, is bringing 1,692 megawatts of new wind power projects into service in 2020. It recently placed the 200-megawatt Blazing Star 1 project into operation, has another 300 megawatts slated for completion in 2021, and expects to have over 4,300 megawatts of owned wind capacity in service when the dust settles.

Solar: The EIA estimates the United States could add up to 12,700 megawatts of utility-scale solar power capacity in 2020. NextEra Energy (NYSE:NEE) is one of the companies leading the way. Through its Florida Power & Light subsidiary, the company plans to build 10,000 megawatts of solar power by 2030. That includes 1,200 megawatts that have or will enter service in 2020. The low operation costs of solar farms are expected to allow the electric utility to keep customer bills low and shareholder value trekking higher.

Renewable energy is just getting started

The United States consumed more total energy from renewable energy than coal in 2019 for the first time in about 139 years. That’s an impressive feat, but the trend is still getting started.

Renewable energy accounted for only 11% of the nation’s total energy consumption last year. There are major growth opportunities in stealing the rest of coal’s market share (which would double total renewable energy consumption) in the 2020s, beginning to pressure natural gas in the 2030s, and powering cars and trucks as the transportation sector moves toward electric mobility. That suggests individual investors have many more opportunities to pounce on the energy transition — and certainly won’t have to wait another 139 years for the next big milestone.

A refinery stands next to Charles H. Milby Park in Houston, Texas, U.S., on Sunday, March 8, 2020. Houston has been purposefully going green for more than a decade. The municipal government gets 92% of all the power it uses in the buildings it owns from wind and solar and has been on the U.S. Environmental Protection Agency’s list of the largest renewable power users since 2016. Photographer: Sharon Steinmann/Bloomberg Sign up to our Daily newsletter

While current artificial intelligence (AI) technology holds strategic and transformative potential, it isn’t always environmentally-friendly due to high energy consumption. To the rescue are researchers from Massachusetts Institute of Technology (MIT), who have devised a solution that not only lowers costs but, more importantly, reduces the AI model training’s carbon footprint.

Back in June 2019, the University of Massachusetts at Amherst revealed that the amount of energy utilized in AI model training equaled 626,000 pounds of carbon dioxide. How so? Contemporary AI isn’t just run on a personal laptop or simple server. Rather, deep neural networks are deployed on diverse arrays of specialized hardware platforms. The level of energy consumption required to power such AI technologies is approximately five times the lifetime carbon emissions from an average American car, including its manufacturing. 

Related:  This AI food truck could bring fresh produce directly to you

Moreover, both Analytics Insight and Kepler Lounge warned that Google’s AlphaGo Zero — the AI that plays the game of Go against itself to self-learn — generated a massive 96 tons of carbon dioxide over 40 days of research training. That amount of carbon dioxide equals 1,000 hours of air travel as well as the annual carbon footprint of 23 American homes! The takeaway then? Numbers like these would make AI model deployment both unfeasible and unsustainable over time.

MIT’s research team has devised a groundbreaking automated AI system, termed a once-for-all (OFA) network, described in their paper here. This AI system — the OFA network — minimizes energy consumption by “decoupling training and search, to reduce the cost.” The OFA network was constructed based on automatic machine learning (AutoML) advancements. 

Essentially, the OFA network functions as a ‘mother’ network to numerous subnetworks. As the ‘mother’ network, it feeds its knowledge and past experiences to all the subnetworks, training them to operate independently without the need for further retraining. This is unlike previous AI technology that had to “repeat the network design process and retrain the designed network from scratch for each case. Their total cost gr[ew] linearly … as the number of deployment scenarios increase[d], which … result[ed] in excessive energy consumption and CO2 emission.”

In other words, with the OFA network in use, there is little need for additional retraining of subnetworks. This efficiency decreases costs, curtails carbon emissions and improves sustainability.

Assistant Professor Song Han, of MIT’s Department of Electrical Engineering and Computer Science, was the project’s lead researcher. He shared that, “Searching efficient neural network architectures has until now had a huge carbon footprint. But we reduced that footprint by orders of magnitude with these new methods.”

Also of particular interest was Chuang Gan, co-author of the MIT research paper, who added, “The model is really compact. I am very excited to see OFA can keep pushing the boundary of efficient deep learning on edge devices.”

Being compact means AI can progress towards miniaturization. That could spell next-generation advantages in green operations that improve environmental impact.

+ MIT News

The US Army is looking into the possibility of adding electric vehicle technology to its fleet of wheeled vehicles. The subject of a draft white-paper proposal by the Army Futures and Concepts Center (FCC), the hope is to simplify maintenance while reducing the logistical problems connected with fossil fuels.

According to FCC Director Lieutenant General Eric Wesley, electric vehicle technology has made great strides in the past decade, going from a low-performance niche curiosity to high-performance supercars and battery-powered tractor/trailer rigs. As a result, the US Army is showing interest in such advances as a way to help it with its ever-increasing logistical problems.

Currently, the Army is dependent on large vehicles powered by internal combustion engines to move personnel and materials to the battlefield. But such engines are extremely complex with many parts that could become more expensive as the demand for fossil fuel engines falls and production is cut back. In addition, such complex engines are difficult to maintain.

Worst of all, conventional engines mean moving tonnes of fossil fuels across the globe and to the battlefield – putting commanders at the mercy of very long and very vulnerable logistics chains.

The hope is that electrification could be one way to overcome these limitations. Electric motors have few components, are relatively easy to maintain, and battery ranges have improved significantly. Unfortunately, the technology also has its drawbacks. Batteries take a long time to recharge and have a short service life. Worse, while fossil fuels cease to be a problem, electric vehicles still need a power source that is reliable and within a reasonable distance.

To deal with the latter problem, the Army says that the Office of the Secretary of Defense is looking at several alternatives, including the development of mobile nuclear power plants to generate electricity. Meanwhile, the battery problem could be overcome by new capacitors that could extend battery life and reduce charge times.

According to Wesley, the prospect of an electrified Army is still at least a decade in the future. Powering the service’s heavy-vehicle fleet with batteries still isn’t practical and much of the desired technology is far from mature. That being said, the white paper, which is due for internal release in the middle of the year, will address the strategy for making the transition, as well as laying out how to develop requirements and industry objectives to electrify vehicles.

Source: US Army

Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include:histidineisoleucineleucinelysinemethioninephenylalaninethreoninetryptophanvalineAnimal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they’re considered complete proteins.However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They’re considered incomplete protein sources.

<p>Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins.</p><p>For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.</p><p>Nevertheless, some people like knowing they’re getting complete proteins in a particular meal.</p><p>Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.</p><p>Here are 13 nearly complete protein sources for vegetarians and vegans.</p>

1. Quinoa 

<p>Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.</p><p>As it doesn’t grow from grasses like other cereals and grains, it’s technically considered a pseudocereal and naturally gluten-free.</p><p>One cup (185 grams) of cooked <a href=”https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa” target=”_blank”>quinoa</a> provides approximately 8 grams of protein.</p><p>In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.<a href=”https://www.ncbi.nlm.nih.gov/pubmed/26114306″ target=”_blank”><span></span></a></p><p>You can use quinoa in place of rice in most recipes. It can also be simmered in a plant source milk for a creamy, protein-rich breakfast porridge.</p><p>Though most supermarkets have quinoa in stock, buying it online may offer you a wider selection and possibly better prices.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It’s also a good source of several minerals, including magnesium, iron, and zinc.</p>

2. Tofu, Tempeh, and Edamame 

<p>Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.<span></span></p><p><a href=”https://www.healthline.com/nutrition/what-is-tofu” target=”_blank”>Tofu</a> is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked.</p><p>A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.</p><p><a href=”https://www.healthline.com/nutrition/tempeh” target=”_blank”>Tempeh</a> is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.</p><p>Meanwhile, <a href=”https://www.healthline.com/nutrition/edamame-benefits” target=”_blank”>edamame</a> beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.</p><p>Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/390236/nutrients” target=”_blank”></a></p><p>A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.<br></p>

3. Amaranth 

<p>Amaranth is another pseudocereal that’s a complete source of protein.<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/” target=”_blank”></a></p><p>Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular <a href=”https://www.healthline.com/nutrition/9-gluten-free-grains” target=”_blank”>gluten-free grain</a> alternative.</p><p>Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.</p><p>When ground into a flour, <a href=”https://www.healthline.com/nutrition/amaranth-health-benefits” target=”_blank”>amaranth</a> can also be used in gluten-free baking.</p><p>One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It’s also an excellent source of manganese, magnesium phosphorus, and iron.</p><p>In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that’s important for brain health.</p><p>If you can’t find amaranth locally, you can buy it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.</p>

4. Buckwheat 

<p>While it’s not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that’s a plant-based source of complete protein.</p><p>Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or <a href=”https://www.healthline.com/nutrition/gluten-free-flours” target=”_blank”>ground into a flour</a> and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.</p><p>One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients” target=”_blank”></a></p><p>This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients” target=”_blank”><span></span></a></p><p>You can buy buckwheat in specialty stores or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Buckwheat is another gluten-free grain that’s a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).</p>

5. Ezekiel Bread

<p>Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.</p><p>Two slices (68 grams) of the bread contain 8 grams of protein.</p><p>Unlike most breads, the combination of whole grains and legumes in <a href=”https://www.healthline.com/nutrition/ezekiel-bread” target=”_blank”>Ezekiel bread</a> provides all nine essential amino acids.<a href=”https://www.ncbi.nlm.nih.gov/pubmed/24583381″ target=”_blank”><span></span></a></p><p>Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.</p><p>For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.</p><p>You can look for Ezekiel bread at your local supermarket or shop for it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.</p>

6. Spirulina 

<p>Spirulina is a type of blue-green algae that’s a popular supplement among those on vegan and vegetarian diets.</p><p>While it can be purchased as tablets, the powdered form of <a href=”https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina” target=”_blank”>spirulina</a> can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.</p><p>Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.</p><p>In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.</p><p>If you would like to give spirulina a try, you can find it in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.</p>

7. Hemp Seeds

<p>Coming from the hemp plant <em>Cannabis sativa</em>, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.</p><p><span></span>As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.</p><p>However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it’s important to purchase seeds from trusted brands that test for THC.</p><p>Technically a nut, the edible whites inside of <a href=”https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds” target=”_blank”>hemp seeds</a> are referred to as hemp hearts and incredibly nutritious.</p><p>In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).</p><p>Three tablespoons (30 grams) of raw, hulled hemp seeds boast an impressive 10 grams of protein and 15% of the DV for iron. They’re also a good source of phosphorus, potassium, magnesium, and zinc.</p><p>Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.</p><p>These tasty seeds are widely available in stores and online.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they’re a good source of essential fatty acids, iron, potassium, and several other essential minerals.</p>

8. Chia Seeds 

<p>Chia seeds are tiny round seeds that are often black or white.</p><p>They’re unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They’re also commonly used as an egg substitute in vegan baking.</p><p>However, <a href=”https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds” target=”_blank”>chia seeds</a> can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.</p><p>Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They’re also a good source of omega-3s, iron, calcium, magnesium, and selenium.</p><p>If you would like to give chia seeds a try, stock up at your local supermarket or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.</p>

9. Nutritional Yeast 

<p>Nutritional yeast is a deactivated strain of <em>Saccharomyces cerevisiae</em> that’s grown specifically to be a food product.</p><p>Commercially, <a href=”https://www.healthline.com/nutrition/nutritional-yeast” target=”_blank”>nutritional yeast</a> is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.</p><p>A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.<a href=”https://vegfaqs.com/nutritional-yeast-amino-acid-profile/” target=”_blank”></a></p><p>When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/575722/nutrients” target=”_blank”><span></span></a></p><p>You can shop for nutritional yeast locally or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.</p>

10. Rice and Beans

<p>Rice and beans are a classic pairing that’s a source of complete protein.</p><p>Both <a href=”https://www.healthline.com/nutrition/brown-vs-white-rice” target=”_blank”>brown and white rice</a> are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.</p><p>One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.</p><p>While you can enjoy the mixture on its own, rice and <a href=”https://www.healthline.com/nutrition/healthiest-beans-legumes” target=”_blank”>beans</a> can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.</p>

11. Pita and Hummus 

<p>A delicious Middle Eastern classic, pita and <a href=”https://www.healthline.com/nutrition/is-hummus-healthy” target=”_blank”>hummus</a> are another combination that provides all nine essential amino acids.</p><p>Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine.<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998136/” target=”_blank”></a></p><p>One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.</p><p>In addition to serving as a snack, adding fried or baked ground chickpea balls known as <a href=”https://www.healthline.com/nutrition/is-falafel-healthy” target=”_blank”>falafel</a> will further increase the protein content of your pita and hummus.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>The combination of pita and hummus is another classic pairing that constitutes a complete protein source. One medium-sized (57-gram) pita with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.</p>

12. Peanut Butter Sandwich 

<p>A lunch box staple, natural <a href=”https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you” target=”_blank”>peanut butter</a> sandwiched between whole grain bread is another common combination that results in a complete protein source.</p><p>As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.</p><p>Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein.</p><p>However, the exact amount of protein may vary depending on the brand of bread you buy.</p><p>When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.</p>

13. Mycoprotein (Quorn) 

<p>Mycoprotein is a meat substitute product that’s marketed under the name Quorn.</p><p>Made from a naturally occurring fungus called <em>Fusarium venenatum</em>, it’s sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.</p><p>Both the Food and Drug Administration (FDA) and United Kingdom’s Food Standards Agency have determined that <a href=”https://www.healthline.com/health/mycoprotein” target=”_blank”>mycoprotein</a> is safe enough to be sold to the public.<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/” target=”_blank”><span></span></a></p><p>However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals.<a href=”https://www.annallergy.org/article/S1081-1206(18)30218-7/fulltext” target=”_blank”></a></p><p>Still, as it’s a rich source of essential amino acids and low in sodium, sugar, and fat, it’s a popular option for those looking for a plant-based alternative to chicken.<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/” target=”_blank”><span></span></a></p><p>While the amount of protein varies by product, one 75-gram Quorn Chik’N patty contains 9 grams of protein.<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/388023/nutrients” target=”_blank”><span></span></a></p><p>If you want to give mycoprotein a try, you can find many Quorn products in stores and online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik’N patty provides about 9 grams of complete protein.</p>

The Bottom Line

<p>Despite some concerns over being able to get adequate <a href=”https://www.healthline.com/nutrition/protein-for-vegans-vegetarians” target=”_blank”>protein on a vegan or vegetarian diet</a>, many high protein, plant-based foods are available.</p><p>Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.</p><p>To ensure you’re meeting your amino acid needs on a vegan or vegetarian diet, try incorporating a variety of these complete protein sources or combinations of nearly complete choices into your plant-based diet.</p>
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.