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Whether you’re a committed vegan or just looking to reduce your meat consumption, knowing which plant-based proteins provide the highest protein content and the required quantities can help you meet your nutritional goals.
Plant-based diets are different in that most plant-based foods contain a certain amount of protein. We will talk about the concentrated sources later, but this is an important spoiler alert.
Just eating your required calories from varied whole plant foods goes a long way in meeting your daily protein needs.
What is Protein?
Protein rightly earns its name as the building block of life and is crucial for:
- Build and repair muscles
- Skin and bone health
- Healthy brain function (neurotransmitter synthesis)
- Hormone synthesis (thyroid hormones, melatonin, insulin)
- Enzyme function
- Hemoglobin synthesis
- Immuno-protection (antibodies)
- Transporter functions (albumin and globulin in the blood)
- Stress mitigation (heat-shock proteins)
- Joint support (hyaluronic acid, chondroitin sulfate)
- Detoxification (phase II conjugation in liver)
- And much more
Protein is one of the three primary macronutrients your body uses for energy, alongside fats and carbohydrates. It is composed of 20 distinct building blocks called amino acids, which are essential for the functions listed above. While your body can synthesize most amino acids, you must obtain the nine “essential” amino acids through your diet. We will discuss key insights regarding specific amino acids and their relevance to a plant-based diet later.
Plant Based Protein Requirements
It’s important to get the minimum amount of plant-based protein your body needs in order to perform its critical functions.
Protein requirements do vary based on age, body size, sex, physiological state (ie pregnancy, lactating), and activity level. Those with certain health states such as wound healing will require more and those with kidney disease may need to reduce their protein intake.
Protein Guidelines for a Healthy Individual
According to the Dietary Guidelines for Americans 2020-2025, the RDA for protein is 0.8 grams per KG of body weight per day for adults over the age of 18. Younger people require more as do pregnant and breastfeeding women. This is the protein requirement to meet basic nutritional requirements and prevent deficiency for 97-98% of the population.
The National Institutes of Health (NIH) recommends higher protein intake for older adults compared to younger adults. This is due to the natural loss of muscle mass, strength, and function that occurs with aging, known as sarcopenia. Higher protein intake helps to maintain muscle mass and strength, support immune function, and promote overall health in the elderly.
| Age or Life Stage | Protein per kg/body weight | Daily Grams of Protein for Male, 154 pounds | Daily Grams of Protein for Female, 125 pounds |
| Adults, 19-64 | 0.8 | 56 | 46 |
| Plant-Based Diet | 1.0 | 70 | 57 |
| Pregnant | 1.1 | 71 | |
| Lactating | 1.3 | 71 | |
| Athlete or very active | 1.2-1.4 | 84-98 | 68-80 |
| Elderly >65 | 1-1.2 | 70-84 | 56-68 |
What Do Other Health Organizations Say About Protein?
The World Health Organization (WHO) recommends that healthy adults consume 0.8 grams of protein per kilogram of body weight per day, matching the RDA. The WHO defines this amount as the Safe Level of Protein (SLP) and estimates it meets the protein needs of 97.5% of the world’s healthy adults.
For athletes, the American College of Sports Medicine recommends 1.2 to 1.4 grams per kg of body weight.
Health Canada overall recommendations are consistent with the US. They also recommend 0.8 grams per kg. of body weight for most adults.
Based on protein balance studies of plant-based diets, its estimated that vegans may need 1 gram of protein per kg of ideal body weight.
Calculating Plant Based Protein Requirements
Fat mass requires very little protein for maintenance. Consequently, most experts interpret body weight to mean a healthy or “ideal” weight, even though the DRI (RDA) does not specify this. Therefore, use your ideal body weight when calculating your requirements.
Divide your ideal body weight in pounds by 2.2 to find your weight in kilograms. Multiply your weight in kilograms by 0.8, or 1.0 if you follow a plant-based diet. Aim to consume this minimum amount of protein daily.
Protein requirement calculation examples:
Example 1: Omnivore diet
For a 130 pound adult female:
130 pounds LBM / 2.2 = 59.09 kg
59.09 kg x 0.8 grams/kg = 47.27 grams
The protein requirements of a 130-pound person are 47 grams of per day.
If you ate one chicken breast, it supplies 46 grams of protein for the day. Any other protein sources that day may be in excess. It’s very easy to overeat protein on an animal-based diet.
Example 2: Plant-based diet
For a plant-based diet, you add in a little buffer to your protein requirements if you aren’t eating varied plant-based protein sources or aren’t paying attention to your protein intake. Here’s a calculation example:
130 pounds / 2.2 = 59.09 kg
59.09 kg x 1.0 grams/kg = 59.09 gram
The protein requirements for a 130-pound person who is eating a plant-based diet is 59.09 grams of protein per day.
Plant-Based Diet Menu Example
According to the International Vegan Association, the following sample meal plan easily surpasses the recommendations for plant-based diets with a total of 77 grams of protein for the day:
Breakfast
1 1/2 cups oatmeal (9g) topped with cinnamon and
1 oz walnuts (4g)
1 small banana (1g)
Lunch
1 1/2 cups of three-bean chili (16g)
1 piece jalapeño cornbread with maple “butter” spread (2g)
2 cups southwestern vegetable salad (4g)
Dinner
2 cups stir-fried sweet potato, onion, bok choy, and broccoli (5g)
4 oz sesame orange baked tofu (7g)
2 cups brown rice (9g)
Snacks
2 tbsp peanut butter (8g) on whole grain crackers (3g) and fruit (1g)
2 oz trail mix (8g)
As you can see, it’s not difficult to get the recommended amount of protein on a plant-based diet.
Why is Excessive Protein a Concern?
Experts often overstate protein requirements. Many also think protein is a neutral macronutrient, but this isn’t necessarily true, especially for animal proteins.
There is no benefit to your body above the recommended levels and excessive protein may impose a metabolic burden on the bones, kidney and liver as well as have other negative consequences to your health.
Although few long-term studies examine high-protein diets and the topic remains controversial, keep these points in mind.
Bone Catabolism
Digesting meat, fish, eggs, cheese, and some grains creates an acidic environment. Soft drinks and phosphoric acid also trigger this process. The body must excrete excess acids in the urine, but it regulates the urine’s pH and prevents it from becoming too acidic. The body increases the pH by buffering it with bicarbonate and other substances that fruits and vegetables provide.
If the diet lacks an ample supply of these foods, the body buffers acid at the expense of bone. When the body catabolizes bone to buffer the acid, it releases calcium, magnesium, and carbonate to act as a buffer.
This decrease in bone density can lead to more serious conditions like bone fractures and osteoporosis.
All-cause mortality and cancer risk
Studies have found that middle-aged people who ate foods rich in animal protein (milk, meat, cheese) were 75% more likely to die from any cause than those who ate a low-protein diet. They also showed a 4-fold increase in cancer and diabetes related deaths during the study period.
The study defined a high-protein diet as 20% of daily calories from protein, a moderate-protein diet as 10–19%, and a low-protein diet as 10%.
HOWEVER, it also showed those 65 and older were less likely to die of cancer if they consumed more protein. Age is clearly a factor in determining adequate protein requirements for a healthy lifespan.
People aged 65 and older should increase their protein intake. Consuming enough protein as we age slows down muscle loss, which reduces the risk of falls, broken bones, and frailty.
Plant-eaters have good news: the cancer risk nearly vanished when plants like legumes provided the primary protein source. Researchers suggest plant proteins do not stimulate growth hormones as animal meat does. These growth hormones, such as IGF-1, may transform normal cells into cancer-like cells and help them grow.
Are You Eating Enough Plant Based Protein?
Not getting enough protein is also a concern as well. Protein deficiency is quite rare in the US, but it can happen.
If you experience these symptoms and know you consume nutrients sporadically or follow a poor-quality plant-based diet, track your intake in a food tracking app like Cronometer.
Symptoms of Protein Deficiency
- Decreased muscle mass
- Edema (water retention in legs, face or all over)
- Weakened immune system
- Brain fog and neuronal loss
- Thyroid issues
- Skin, hair and nail issues
- Fatty liver
- Increased bone fractures
- Stunted growth in children
Quality of Plant-Based Proteins
While quantity of protein is important, even just as important is quality of protein. Quality depends on the amino acid composition of the food source.
A complete protein contains all the essential amino acids in the required amounts. Single animal foods such as dairy, eggs, meat, fish, and poultry mostly provide these, but certain plant foods also serve as complete protein sources. I’ll discuss those shortly.
Most plant foods, such as legumes, vegetables, nuts, seeds, and grains, contain incomplete proteins. However, these foods provide all amino acids, though some occur in lower concentrations than others.
If you tend to eat the same favorite foods all the time, you may be low on certain essential amino acids. Just make sure to eat a wide variety of plant-based foods to cover your bases.
When eating a plant-based diet (or any diet), your body will pool the amino acids in all the different foods you eat to supply the required amount to form proteins for the functions listed above. The human body is very good at recycling amino acids from this pool!
However, it’s a misconception that you need to combine plant-based proteins in the same meal. Your body is fully capable of doing this on its own from several different meals.
What is a Limiting Amino Acids?
Certain plant-based food groups have a limiting amino acid, meaning an amino acid that is present in the lowest quantity in the particular food. Generally, plant-based diets provide ample amounts of 7 of the 9 essential amino acids if the diet is varied.
The following amino acids may be limiting or low on a plant-based diet:
- Methionine is lower in legumes
- Lysine and threonine (sometimes) are lower in wheat, rice, corn and other grains
- Sometimes Tryptophan is low if not eating soy or wheat
Below I’ve listed the importance of each of these amino acids and which foods contain these limiting amino acids.
Methionine
Important for metabolism, detoxification, tissue growth, and absorption of zinc and selenium.
Plant-based foods rich in methionine: Soy, kidney beans, peanuts, great northern beans, Brazil nuts, sesame seeds, watermelon seeds, pumpkin seeds, tahini, black walnuts, flaxseed, hemp seeds, chia seeds, peaches, banana, avocado, spirulina, chives, sweet peppers, parsley, leeks, mushrooms, soy, wheat, wild rice, oats, quinoa
Lysine
Important for protein synthesis, hormone and enzyme production, energy production, immune function, collagen and elastin production, and absorption of calcium.
Plant-based foods rich in lysine: Sprouted lentils, chickpeas, pumpkin seeds, pistachios, cashews, sunflower seeds, black walnuts, almonds, tahini, Brazil nuts, hemp seeds, chia seeds, watercress, spirulina, avocados, parsley, chives, sweet peppers, leeks, soy, almonds, dried apricots, lychee, avocado, wheat, quinoa, sprouted oats, amaranth, buckwheat, rye, wild rice, and soba noodles.
Threonine
Important for fat metabolism, immune function, for providing structural support for collagen and elastin, which is important for skin and connective tissue.
Plant-based foods rich in threonine: Soy, lupins, peanuts, kidney beans, fava beans, yellow beans, great northern beans, French beans, mung beans, chickpeas, pumpkin seeds, watermelon seeds, sunflower seeds, flaxseed, tahini, black walnuts, almonds, pistachios, cashews, spirulina, watercress, chives, sweet peppers, leeks, shiitake mushrooms, sun dried tomatoes, sprouted lentils, dried apricots, peaches, wheat germ, oats, amaranth, rice bran, rye, teff, buckwheat, soba, rye, and wild rice.
Tryptophan
Important for function as a precursor to serotonin, which is a neurotransmitter that regulates sleep, mood and appetite. Also important for niacin production, pain management, sleep and mood.
Plant-based foods rich in tryptophan: Soy, peanuts, kidney beans, lupins, white beans, mung beans, chia seed, pumpkin seed, watermelon seeds, tahini, sunflower seeds, flaxseeds, cashews, pistachios, almonds, spirulina, parsley, chives, sweet pepper, leeks, turnip greens, dried apricots, raisins, avocados, oat bran, wheat germ, wheat, barley, soba, buckwheat, bulgur, buckwheat, and wild rice.
Best Sources of Plant-Based Protein
The most common question for plant-based eaters is… you know what I’m about to say…
But Where Do You Get Your Protein From?
– All Meat Eaters
I am not surprised that people hold this common misperception, but it shouldn’t persist. As I mentioned, plant-based eaters can easily meet their protein requirements. Just remember: most plant foods contain protein!
I’ve compiled a list of plant-based protein sources that provide all essential amino acids and those that, as part of a varied diet, form a complete protein across several meals.
Complete Plant Protein Sources
- Natto (organic non-GMO): 31 grams per 1 cup (if you can tolerate the taste and texture)
- Tempeh (organic non-GMO): 31 grams per 1 cup (think tempeh bacon)
- Hempeh (tempeh made from hemp seeds): 22 grams per 4 ounces
- Tofu (organic non-GMO): 20 grams per 1 cup
- Edamame (organic non-GMO): 18 grams per 1 cup
- Hemp hearts/seeds: 12.8 grams per 4 Tablespoons
- Hemp powder: 12 grams per 4 tablespoons
- Amaranth: 9 grams in 1 cup
- Nutritional yeast (nooch): 8-9 grams per 2 tablespoons
- Quinoa: 8 grams in 1 cup
- Buckwheat: 6 grams in 1 cup
- Chia Seeds: 5 grams per 2 T
- Sacha inchi seed powder: 4 grams per 1 tablespoon
- Spirulina: 4 grams per 1 tablespoon spirulina
Incomplete (but still great) Plant Protein Sources
- Seitan: 25 grams per 3.5 ounces
- Lentils, cooked: 18 grams per 1 cup
- Most Beans: 10-19 grams per 1 cup
- Peanuts: 9 grams in 1/4 cup
- Green peas: 8.5 grams per 1 cup cooked
- Farro: 8 grams per 1 cup
- Almonds: 8 grams in 1/4 cup
- Wild Rice: 7 grams per 1 cup
- Oats: 6 grams per 1 cup
- Millet: 6 grams per 1 cup
- Almond butter: 6 grams per ¼ cup
- Pistachios: 6 grams in 1/4 cup
- Almonds: 6 grams per 1/4 cup
- Walnuts: 5 grams per 1/4 cup
- Cashews: 5 grams in 1/4 cup
- Hazelnuts: 5 grams in 1/4 cup
- Cauliflower: 5 grams in 1 small head
- Pumpkin Seeds: 5 grams per 2 tablespoons
- Brazil nuts: 5 grams per 1/4 cup
- Barley: 4 grams per 1 cup
- Flax Seeds: 4 grams in 2 tablespoons
- Sesame Seeds: 4 grams in 2 Tablespoons
- Sunflower Seeds: 4 grams in 2 Tablespoons
- Macadamia nuts: 4 grams per 1/4 cup
- Artichokes: 4 grams per 1 artichoke
- Broccoli: 4 grams per 1 cup cooked
- Brussels sprouts: 3 grams per 1 cup
- Pecans: 3 grams per 1/4 cup
- Spinach: 3 grams per ½ cup cooked
- Mushrooms: 3 grams per 1 cup
Download a Free List of Plant-Based Proteins for Later!
Plant-Based Protein Digestibility and Anti-Nutrients
The digestibility of the protein source also affects protein levels in the body. Animal protein typically offers 90% to 99% digestibility, whereas plant proteins range from 70% to 90%. This explains why plant-based diets require a slightly higher amount of protein.
Certain plant compounds, such as glucosinolates, trypsin inhibitors, hemagglutinins, tannins, phytates, and gossypol, may cause this. People often refer to these as anti-nutrients because they can block the absorption of certain nutrients and make them less bioavailable.
Proper preparation techniques like cooking, soaking, fermenting, and sprouting can lessen many of these anti-nutrient factors.
Pressure cooking or boiling canned beans, for example, usually reduces these anti-nutrients to a safe level.
If you are making beans at home, you should soak them over night and rinse a few times before cooking. It’s best to pressure cook them or boil them until done in order to reduce anti-nutrients. This is the traditional way of preparing beans. So, whether you make your own beans or buy canned beans, you will benefit from their protein content. Don’t overthink the anti-nutrient issue due to fear mongering on socials
While it’s beneficial to eat soaked and sprouted nuts and seeds, this isn’t generally necessary unless you have digestive issues consuming these foods.
You can purchase sprouted nuts, seeds, quinoa and some grains online which makes it very convenient. I don’t worry too much about this. When I can find them, I do purchase sprouted vs. regular varieties.
I love making a warm bowl of dal with sprouted lentils or snacking on sprouted pumpkin seeds. You can often find sprouted quinoa online and in grocery stores.
Recommended Plant-based Protein Powders
Getting all the plant protein you need on a plant-based diet is not difficult if you plan properly and get your protein from a variety of plant-based foods.
If you are still struggling getting adequate amounts of plant-based protein in your diet, I recommend adding in a plant-based protein powder. I prefer ones that have a mix of different types of plant proteins like pea, hemp, and pumpkin seed.
These provide a complete amino acid profile, and you can easily add them to your breakfast smoothie every morning. Here are a few protein powders I recommend that actually taste good.
Note, I don’t usually drink these with just water so I can’t comment on that. I can say when mixed with other ingredients like fruits and greens in a frozen smoothie, they taste great. I usually prefer unflavored plant-based protein because I do not like the taste of too much stevia. To add sweetness, I add a bit of date syrup or monk fruit, if needed.
The protein powder links below are from my online dispensary. You can create a free account which will give you access to the entire catalog of professional grade supplements as well as my clinic discount!
I enjoy one sweetened brand that comes in many flavors. Try Truvani’s clean protein powders. I love the Chocolate Peanut Butter flavor.
Plant Powered Athletes
If you need a little inspiration or still wondering if you can get all the protein you need on a plant-based diet, just look to these plant-powered athletes for proof.
- Venus Williams – tennis player
- Griff Whalen – Oakland Raiders, wide receiver
- Tom Brady – New England Patriots quarterback
- 11 of the Tennessee Titans
- Barney du Plessis– body builder, Mr. Universe 2014
- Brendan Brazier – Ironman Triathlete and 50km Ultra Marathon Champion
- Carl Lewis – gold medal track and field
- Nate Diaz – UFC mixed martial artist
I highly recommend watching the Game Changers film. This is a documentary about an elite Special Forces trainer who travels the world on a quest to uncover the optimal diet for human performance. It’s very enlightening to those new to plant-based eating.
Key Points on Plant-Based Protein Sources
- For adults, the recommended daily amount of protein is 0.8 grams of protein per kg of body weight
- Those eating a 100% plant-based diet should consume 1.0 grams of plant protein per kg of body weight, which is about 57 grams a day for women and 70 grams a day for men
- High animal protein consumption has been linked to increased rates of cancer, diabetes and overall mortality while vegan sources have not
- Eat a lower protein diet during middle-age, followed by a moderate protein diet starting around age 65 in order to optimize your health-span
- Include as many complete plant-based protein foods as possible. These include hemp, soy or soy milk (if tolerated), nutritional yeast, nuts, seeds, legumes, lentils, quinoa, brown rice, and whole grains.
- If eating legumes, try to prepare them properly by soaking and sprouting to increase digestibility. Canned beans are fine, especially Eden Organic.
- Try adding one of the listed plant-based protein powders to your morning smoothie for an easy way to get a complete plant protein in your diet.
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Medical Disclaimer
The above statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure or prevent any disease. Check with your doctor or nutritionist before starting a new supplement program.
The Functional Nutritionist maintains this website for education, information, and communication purposes. Nothing on this website should be construed as a solicitation or promotion for any products, or for the use of any product in a particular way that goes against the laws and regulations of the country where the user is located.
Sources
- Levine ME, Suarez JA, Brandhorst S, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014;19(3):407-17.
- Delimaris I. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutr. 2013;2013:126929. Published 2013 Jul 18. doi:10.5402/2013/126929
- National Institute on Aging. Protein and Older Adults. National Institutes of Health website. https://www.nia.nih.gov/health/protein-and-older-adults. Accessed September 4, 2024.
- Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018;10(12):1841. Published 2018 Dec 1. doi:10.3390/nu10121841