Protein is an essential nutrient for the building, maintaining, and repairing of almost all the tissues in your body, including your bones, muscles, blood, hair, nails, and organs.
Protein also gives your body energy, although that’s not its main role. It can also help keep your immune system strong (because proteins are a component of your immune system). Eating protein also has the benefit of keeping you feeling full longer. If weight loss is a goal, it’s helpful to know that protein can help ease hunger, boost metabolism, and reduce cravings.
What we call protein is made up of 21 amino acids. Your body can make 12 of them, but there are 9 that are called the “essential” amino acids because you need to get them directly from your food.
As long as you’re eating a variety of whole foods and getting enough total calories and overall protein, you should meet your needs for all nine essential amino acids. The notion that you need to combine foods (especially plant-based foods) to get the right balance of amino acids (also referred to as complete proteins) is a myth.
For more on the protein-combining myth, watch this video from Dr. Michael Greger:
https://www.youtube.com/watch?v=Fhyfa48bK28
Animal Protein vs Plant Protein: Protein Sources Matter for Health
Where your protein comes from matters, and contrary to popular belief, animal-sourced proteins like meat and whey protein may be inferior to plant protein when it comes to your long-term health.
In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for 6–12 years. The researchers looked at the percentage of protein from animal and plant sources for these participants. They found that the risk of cardiovascular death steadily climbed with higher consumption of meat protein, but fell steadily with increased protein consumption from nuts and seeds.
In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption led to greater longevity.
The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.
At least one of the reasons may have to do with insulin-like growth factor (IGF-1). Research suggests that animal protein, in particular, causes higher levels of IGF-1, which may increase your risk of cancer and many age-related diseases.
Of course, it’s also the case that many animal-based protein foods — like red meat, bacon, and full-fat dairy — come with a lot of saturated fat. Eating too much saturated fat can raise your bad (LDL) cholesterol, which may lead to heart disease, and it may also increase your risk of dementia.
How Much Protein Do You Need?
According to the Mayo Clinic, on average, most people need about 0.8 grams of protein per kilogram of body weight each day. However, requirements vary: as we age, particularly after age 65, our bodies may benefit from up to 1.2 grams per kilogram per day to help preserve muscle mass.
Active people, especially endurance and strength athletes, as well as pregnant and lactating women, might need between 1.2 and 1.7 grams per kilogram daily. The good news is that if you exercise a lot or are making a baby in your womb, you are also likely to eat a lot more calories, which will help you meet your protein needs.
To shed a bit more light for Americans, who are not used to thinking in the metric system, I want to lead you in a quick math calculation. (Leave it to Americans to mix grams and pounds — because why make nutrition simple when it can be a math puzzle?!) In general, protein requirements are tied to healthy body weight. So if you’re obese, you might not need to base your requirements on your current weight, but rather on what you would weigh if you were not obese. If your healthy weight is 150 pounds, that’s 68 kilograms. If it’s 120 pounds, that’s 54 kilograms. If you’re over age 65, and your goal is 1.2 grams of protein per kilogram of bodyweight, and if you weigh 120 pounds, you’re going for 65 grams per day. If you weigh 150 pounds, you’re going for 82 grams daily.
Now, if you eat 2,000 calories per day, and you’re getting 15% of your calories from protein, which is pretty typical across the plant kingdom, then you’re getting 300 calories from protein in a day. There are 4 calories per gram of protein, and 1/4 of 300 is 75. This means that if you are eating 2,000 calories a day, and 15% of your calories are coming from protein, then you’re getting 75 grams of protein each day — again, if you weigh 120 pounds and are over age 65, you might need 65. And if you eat as many calories as the average American, which is more than 3,600 per day, you may get 135 grams of protein daily.
That’s all based on getting 15% of your calories from protein, which is very doable on a plant-based diet. But the key thing to remember is that there are a lot of calories, but there is no protein in bottled oils or added sugars. There is very little protein in white flour. So, if you are a vegan consuming a lot of ultra-processed packaged vegan food, or if you aren’t eating enough total calories, then protein could start to be a concern. That’s another reason to base your diet around whole foods — and to eat enough food overall.
Here’s a chart to help you assess your minimum protein needs based on the recommendations from the Food and Nutrition Board of the National Academy of Sciences. Research indicates that you probably need at least this amount (for some people, more may be best) to maintain optimal muscle mass and health.
Your Protein Needs1. Find your minimum “P” value. Infants 0–6 mos = 1.52g/kg 2. To calculate your protein needs, divide your body weight in pounds by 2.2 to get your body weight in kilograms, then multiply that number by your “P” value to determine the average amount of protein you need each day. (If you are significantly overweight, you may adjust the formula down to base it on what you might consider a healthy body weight.) *While the official RDA for seniors is still 0.8 grams of protein per kilogram, research indicates that 1-1.2 grams per kilogram may be more appropriate – even starting at the age of 50+. **The National Academy of Medicine doesn’t set specific protein guidelines for athletes, but a 2016 joint position paper by the American College of Sports Medicine (ACSM), Academy of Nutrition and Dietetics (AND), and Dietitians of Canada (DC) recommends 1.2–2.0 g/kg/day to support adaptation, repair, and protein turnover. They also emphasize timing but make no distinction between endurance and strength athletes. |
A Note About Plant-Based Protein Absorption and Fiber
Plant-based protein comes from plants like legumes, nuts, seeds, and other natural foods. But although plant-based protein appears to be generally healthier than animal protein, its digestibility and bioavailability can be hampered by the fact that it’s generally accompanied by fiber.
Fiber is critical to maintaining gut health, as well as preventing a number of medical conditions. However, as fiber sweeps out materials in the intestine, it carries a small amount of protein with it.
As a result, protein digestibility on a plant-based diet can be about 10% less than on a more meat-based diet. So, how much protein do vegans need? Some dietitians recommend adding 10% more protein to calculated needs based on the standard RDAs for protein.
This is not as much of a consideration if you regularly consume relatively low-fiber, high-protein plant foods such as meat analogs and tofu, or if you occasionally consume animal products. But if you’re meeting or exceeding your recommended fiber intake, as many plant-based eaters eventually do, you may want to aim for slightly more protein to compensate.
Protein Deficiency Is Shockingly Rare
In 2024, the IFIC Food & Health Survey reported that 71% of US consumers said they wanted more protein in their diet. But do they need it?
This may come as a surprise, but protein deficiency is virtually nonexistent in industrialized countries, even among plant-based eaters.
Most American adults eat substantially more than the recommended amount, averaging more than 100 grams of protein per day. Most Europeans also get more protein than they need.
If you’re eating enough food so you don’t lose weight and eating a variety of whole foods, it’s not hard to consume enough protein.
In general, the only people truly deficient in protein are those who aren’t eating enough calories, which is a serious and potentially life-threatening concern for hundreds of millions of people on the planet who don’t have enough food to eat.
Since there’s no protein in sugar or bottled oils, and very little in fries, chips, or donuts, protein deficiency can also become a problem for “junk food vegans” who eat a lot of processed foods.
Protein deficiency can also be a problem for alcoholics, people with eating disorders such as anorexia, and people struggling with drug addiction — all of whom tend to have diets that are deficient in many essential nutrients.
However, with these exceptions, inadequate protein consumption is almost unheard of in the industrialized world, where starvation is relatively rare.
As surprising as it may sound, we’re beginning to understand that far more people may be suffering from the health effects of getting too much protein than from getting too little.
Can You Get Too Much Protein?
When you consume more protein than your body needs, it isn’t stored as protein. Instead, it’s converted to fat or eliminated through your kidneys, contributing to osteoporosis and kidney stones.
And that’s not the only problem too much protein can cause. The International Scholarly Research Network published a meta-analysis of 31 studies on protein intake and disease, concluding that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.
In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team published a study in Cell Metabolism in 2014 that tracked 6,381 adults over the age of 50 for nearly 20 years.
The study found that between the ages of 50 and 65, participants who ate a high-protein diet (defined as 20% or more of calories coming from protein) were four times more likely to die of cancer than those who consumed a low-protein diet (with less than 10% of calories coming from protein).
The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!
Once over the age of 65, however, cancer mortality data leveled off, indicating that for people over age 65, there is no meaningful cancer-fighting benefit to a lower-protein diet. At each age studied, however, those participants who ate a high-protein diet had a fivefold greater risk of mortality from type 2 diabetes.
Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.
What if we’ve had it all backward? Is it possible that most of us are getting too much protein?
Dr. Longo thinks so. He summarized the findings and concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.”
However, the study’s findings showed that the negative health associations of eating too much protein were mitigated or even eliminated under one condition: when the protein came from plants.
What if You Want or Need More Protein?
If you want to boost your protein levels for any reason, aim for plant-based sources. You’ll see a list of whole plant-based foods that are good sources of protein below.
But should you add refined protein supplements to your diet?
In 2018, the Clean Label Project tested the most popular protein powders on the market — 134 products. They discovered at least one heavy metal in almost all of them. Additionally, 55% of the powders contained BPA, a chemical found in plastics.
Strangely, the plant-based and organic protein powders were not exempt from these problems, and in many cases, fared worse.
Many of the protein powders on the market also contain additional sweeteners, flavorings, fillers, preservatives, and gums. And conventional protein supplements are often made with whey, a dairy protein, which is a by-product of the cheesemaking process.
If you’re going to add more protein to your diet, start with real, plant-based foods. Shelled seeds (hemp, flax, and chia seeds are excellent) or seeds that have been ground into a powder are excellent “supplemental” sources. If you decide to use a protein powder, look for ones that have been third-party tested and don’t use whey or harmful additives.
The good news is, so long as you eat a varied diet based around whole foods and get enough total calories, chances are you can get enough protein from food.
14 Top Plant-Based Protein Sources
Some of the best plant-based protein sources are beans and other legumes. And the percentage of calories coming from protein in foods like tempeh, tofu, and green lentils is higher than in bacon or cow’s milk.
Here are some of the best plant-based protein sources:
1) Organic Tempeh
(1/2 cup, cooked) 16 grams of protein
This fermented soy food has loads of plant protein. Try it as a substitute for bacon on a BLT, chopped up on a tasty salad, or in a stir-fry with some colorful veggies. Tempeh also makes a great addition to chili.
2) Lentils
(1 cup, cooked) 18 grams of protein
Lentils are one of the best plant-based proteins and are a delicious addition to many meals. At an average cost of under $2 per pound (before cooking), they’re a pretty affordable source of protein, too!
Try red, green, brown, yellow, or black lentils. Add them to a power bowl, make lentil soup, or use them in burritos or tacos.
3) Organic Edamame
(1 cup, cooked) 17 grams of protein
This Asian staple is soy in its most natural state. And it can be quite easy to fall in love with!
Eat edamame out of the shell, wrapped in summer rolls, or as a regular protein source in your salad rotation. Just be sure to look for organic edamame varieties to avoid GMO soy.
4) Chickpeas
(1 cup, cooked) 16 grams of protein
Also known as garbanzo beans, chickpeas are a highly satisfying plant-based protein. They’re also the main ingredient in one of my favorite spreads: hummus!
Add chickpeas to salads and bowls, or roast them for a crispy, on-the-go treat.
5) Black Beans
(1 cup, cooked) 12 grams of protein
Chow down on these protein-rich beans any time of the day.
Combine them with whole grains for a protein-packed combo, turn them into a savory spread, or whip them into a nourishing soup. There are even a bunch of black bean brownie recipes online that are not half bad!
6) Hemp Seeds
(3 tablespoons) 10 grams of protein
These tiny seeds pack a powerful dietary punch. They’re rich in plant protein and omega-3 fatty acids.
Small but mighty, hemp seeds are great in smoothies and bowls or sprinkled on salads. Instead of adding protein powder to your smoothies, scoop in some hemp seeds.
7) Quinoa
(1 cup, cooked) 9 grams of protein
This increasingly popular seed (yes, it’s technically a seed and not a grain, even though it cooks and tastes like a grain) seems to be on menus everywhere these days.
Try quinoa instead of rice as a base for bowls, or use it to make a quiche.
8) Organic Tofu
(3 ounces) 9 grams of protein
If you’re not a fan of tofu, you probably just haven’t found your favorite way to eat it. (I sound like a tofu fanatic here, I know, but hear me out!) The possibilities are almost endless with this ancient plant-based protein staple.
Try the extra-firm tofu variety in stir-fries, marinate it in your favorite sauce, bake it, or plop it in a soup. And like edamame, opt for organic varieties of tofu to avoid GMO soy.
9) Almonds
(1/4 cup, raw) 8 grams of protein
A perfect on-the-go snack, almonds are high in healthy fats and other good-for-you ingredients, including fiber, magnesium, and B vitamins.
Eat almonds on their own, smother sandwiches or apples with almond butter, or chop them up and add them as a crunchy addition to your favorite dish.
10) Sunflower Seeds
(1/4 cup, raw) 7 grams of protein
These little seeds have plant-based protein superpowers!
Try sunflower seeds on their own, sprinkled on salads or zoodle dishes, or even made into sunflower seed butter.
11) Oats
(1 cup, cooked) 6 grams of protein
Not just for breakfast anymore, oats can be included in so many recipes!
Make some overnight oats, try sweet or savory oatmeal, throw some into your smoothie, or make oat waffles.
12) Broccoli
(1 cup, cooked) 6 grams of protein
Broccoli is a healthy cruciferous vegetable and a surprisingly good protein source.
Add it to salads, make it into soup, sauté it, or add it to a grain bowl for a protein-packed dish.
13) Chia Seeds
(2 tablespoons) 6 grams of protein
Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.
You can make chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And here’s an important tip: Like flaxseeds, it’s best to grind your chia seeds to ensure you absorb the most nutrients possible.
14) Pumpkin Seeds
(1 ounce, cooked) 4 grams of protein
For many people, roasting fresh pumpkin seeds from a jack-o’-lantern is a fun (and delicious) fall activity. But even if it’s off-season, you can buy these hearty seeds (the hulled version is known as “pepitas”) almost anywhere.
You can eat them as a snack when you travel, throw them on top of salads and bowls, or whip them into hummus or other dips.
Plant-Based Protein Recipes
Getting the protein your body needs is much easier than you think! The wonderful thing about having an abundance of plants in your diet is that protein is found in many plant-based foods, especially nuts, seeds, beans, legumes, and whole grains. When you use them as part of satisfying plant-diverse meals, you’ll never need to ask, “Am I getting enough protein?” again.
Omega Baked Oatmeal is filled with fiber, protein, and omega-3-rich flax, hemp, and chia seeds.
Chickpea Quinoa Salad is light, refreshing, and loaded with plant-based nutrients. Plus, this tasty meal packs in a significant amount of protein to keep you satisfied all afternoon.
Buckwheat, Tofu, and Broccoli Curry is a one-stop shop for flavor and texture galore with creamy coconut milk and fragrant curry. It also takes satiety to the next level with the protein-rich blend of chewy buckwheat and baked tofu.
Enjoy these meals together as a protein-rich meal plan, or spread them throughout the week to incorporate with your favorite plant-based recipes.
1. Omega Baked Oatmeal
Nothing is more comforting than a hearty bowl of oatmeal, especially when you add even more wholesome and healing ingredients.
Omega Baked Oatmeal has no shortage of superfoods to fuel you for a sunshiny day. Omega-3-rich flax, hemp, and chia seeds are full of heart-healthy fats and plant-powered protein. And let’s not forget about our beloved rolled oats, which are an excellent source of fiber as well as, you guessed it, protein! When paired together, this hearty bake provides 15 grams of protein per serving.
This nutrient-packed baked oatmeal is a great way to start your morning. It’s truly the breakfast of champions!
2. Chickpea Quinoa Salad
Chickpeas are among the best plant-based proteins (along with lentils and other legumes). Bonus that they’re fiber-rich and super tasty, too!
Chickpea Quinoa Salad is sure to become one of your favorite lunchtime staples. Chickpeas, fresh herbs, nutty quinoa, and peppery arugula combine for a delightful salad with 18 grams of protein per serving. Now that’s a salad!
3. Buckwheat, Tofu, and Broccoli Curry
Hearty, satisfying, and invigorating, thanks to curry spices, plant-based proteins, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Our wholesome curry bowl is packed with 33 grams of protein per serving!
Here’s a fun fact about buckwheat: It’s a cousin of rhubarb, so it’s not technically a grain. But its nutrients, high protein content, nutty flavor, and appearance have allowed it to be classified as one.
Bonus Recipe! Ocean’s Protein-Powered Smoothie
The next time someone asks, “Where do you get your protein?” share this tasty, protein-powered recipe with them!
Prep Time: 10 minutes
Serves 1–2
Ingredients:
16 ounces unsweetened organic soy milk (Eden Soy has the highest protein)
2 tablespoons peanut butter
2 tablespoons hemp seeds (shelled)
1/2 teaspoon vanilla extract
1 frozen banana
1 cup frozen cherries, berries, mango, or other fruit
Directions:
Blend until smooth, and drink.
If you use EdenSoy unsweetened soy milk (which provides 12 grams of protein per cup), this recipe delivers 40 grams of protein (less if you use a different kind of plant milk), phytoestrogens, antioxidants, omega-3 fatty acids, and fiber — and it tastes pretty good, too. It’s not a bad way to start your day on a protein-powered path!
The Best Protein Is From Plants!
Protein is essential for your body. And if you want to stay well and avoid disease, it’s best to source most of your protein from plants. Luckily, the plant kingdom makes it easy. There are many high-protein plant-based foods to enjoy!
If you’re over age 65, pregnant, nursing, or an athlete, you may need a little more than the rest of the population. Most likely, you can meet your needs with legumes, nuts, seeds, and other protein-rich foods. But if you struggle to eat enough calories, can’t tolerate soy and other legumes well, or just want an extra boost, you may want to consider adding a supplement.
Click here to learn more. If you make a purchase through this link, Complement will donate a portion of the proceeds to support Food Revolution Network’s mission. Thank you!
Tell us in the comments:
- Does this change the way you think about protein?
- What are your favorite plant-based protein foods?
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Featured Image: Image created with Sora
