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The number one question anyone following a plant-based diet gets is, “Where do you get your protein?” For those of us who have been eating plant-based for a while, the answer is simple: “Plants have proteins.” But it is a legitimate concern for anyone who’s getting started. After all, most of us grew up believing that meat is the best source. Is it?

To answer this question we need to understand what proteins are first and what they do for us. Proteins are molecules made up of one or more long, folded chains of amino acids. When we ingest proteins, we break them down into these amino acids, and either use them broken down for energy or they assemble as different new protein molecules to take care of specific functions in our body. We use proteins for all the work that our cells do. Plus, proteins are part of the structure of our body’s tissues and organs including, of course, our muscles. And proteins form enzymes, which help our body carry out all the chemical reactions we need.

Essential Amino Acids

Our body uses 20 amino acids in all our different proteins. While we are able to make 11 of them ourselves, we need to get the remaining 9 from food. These are called essential amino acids, and the belief was that we needed to eat all 9 of them together, in the right proportions, at the same time. How? Through proteins that resembled our own, in other words, through animal proteins. This is how the myth of needing meat for protein started. However, it’s long been debunked.

Plants contain all 9 essential amino acids as well. And it is actually better for our body not to get them preformed in proteins resembling our own. One of the top reasons is that animal proteins lead to our body producing the growth hormone IGF-1 in excess, which results in an increased risk of cancer. 

It’s also now debunked that we need to plan our meals to get all the amino acids we need at once, like combining grains and legumes, for example. Think about it, do we only eat foods that provide all essential vitamins and minerals at once? Of course not. All we need to do is eat a well-balanced, plant-based diet that includes grains, legumes, vegetables, and other protein sources throughout the day to meet our intake needs.

Below, we will share our personalized calculator where you can identify your total protein intake recommendations. We will also show you the whole-food plants that have the highest protein content, and we’ll talk about the different functions these essential amino acids have in our body.

Protein Personalized Calculator

See how much protein you and your family members need, according to the Dietary Guidelines for Americans, 2020-2025.

Terminology:

  • Daily Value (DV): The recommended amount of nutrients to consume each day for individuals who are 4 years old or older.
  • Recommended Daily Allowance (RDA): The recommended amount of nutrients to consume each day according to the individual’s age, gender, and whether a woman is pregnant or breastfeeding.
  • Upper Intake Level (UL): The highest amount of nutrient intake that will not pose adverse health effects on most individuals.

* Average RDAs have been provided by the U.S. Department of Agriculture’s Dietary Guidelines for Americans 2020-2025 based on average weight by sex and age group, and based on whether women are pregnant, lactating or none.

† Your RDA is calculated following the recommendation from the Food and Nutrition Board at the Institute of Medicine of the National Academies, which is to eat 0.8 grams of protein per kilogram of body weight (0.36 grams of protein per pound) every day. The recommended amounts provided for women during pregnancy and breastfeeding are based on adding 21 grams to the base recommendation, per this study.

Top Whole-Food, Plant-Based Sources of Protein

All plants have proteins, and every plant contains all 9 essential amino acids in different proportions. We just need to eat a balanced diet to get the amount of essential amino acids our body needs. Below you will see the food groups with the highest protein levels and some examples of the percentage of your average Recommended Daily Allowance (RDA) that you can get with one portion.

Click on each food group’s picture to visit its page with links to specific foods’ interactive pages. Each of these pages offers a personalized calculator that shows you the food’s top nutrients and how much of your RDA can be found in one portion. Plus, we share useful tips, information on how these foods support your body, and some interesting facts.

Legumes

Legumes

1 c common beans = 27-37% Adult RDA

Link
Grains

Grains

1 c oats = 19-23% Adult RDA

Link
Seeds

Seeds

1/4 c pumpkin seeds = 17-21% Adult RDA

Link
Vegetables

Vegetables

1 c asparagus = 7-9% Adult RDA

Link
Mushrooms

Mushrooms

1 c portobella = 7-8% Adult RDA

Link
Leafy Greens

Leafy Greens

1 c cooked spinach = 9-11% Adult RDA

Link
Nuts

Nuts

1/4 c almonds = 13-16% Adult RDA

Link

How Our Body Uses the Essential Amino Acids

Hover over each pointer to see how our body uses the protein, and more specifically, the essential amino acids we get from food.

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Important Things to Know About Protein

Hover over each of the interesting facts below to flip the tiles and learn more details.

Check out the interesting facts below! Tap on the red triangles to flip the tiles and learn more details.

Your protein source has an impact on your microbiome.

When we get our protein from plant-based sources, we increase the growth of anti-inflammatory gut bacteria that benefits our entire body. Instead, when we get our protein from animal-based sources, we increase the growth of inflammatory microbes that can lead to ulcerative colitis, intestinal permeability, and digestive cancers.

Animal-based protein enhances TMAO.

TMAO is a byproduct of the gut bacteria we grow when eating animal-based foods. It is an inflammatory that increases the risk of heart disease, stroke, Alzheimer’s disease, type 2 diabetes, and chronic kidney disease, among other health issues.

Animal-based protein leads to too much IGF-1.

IGF-1 is a growth hormone produced by our liver. Before adulthood, we need more of it to grow up. As adults, we need less. Sadly, eating animal-based proteins makes our liver over-produce IGF-1, possibly because these proteins resemble our own. Excessive IGF-1 make cancer cells grow into tumors, thus enhancing the risk of developing cancer, including colon, prostate, and breast cancers. Learn more.

Yes, you can get buff with plant-based proteins.

If you want to grow more muscle mass or maintain it, you can absolutely do this through plant-based protein. According to The Game Changers site, endurance athletes like distance runners and cyclists require about 50% more protein than the average person, to support recovery and performance. And bodybuilders or strength athletes who are trying to gain muscle mass as quickly as possible require twice the amount of protein.

Protein supports mineral absorption in our body.

There are two essential amino acids that support mineral absorption:

  • Lysine helps us absorb calcium better
  • Methionine helps us absorb essential minerals, including selenium and zinc

Animal protein and low carbs can lead to depression.

We need tryptophan to produce serotonin, but tryptophan competes and loses against other amino acids for absorption. When we get most of our protein from animal-based/complete proteins, this leads to a depletion of serotonin. Carbs promote an increase of insulin production that prompts muscle cells to absorb tryptophan’s competing amino acids, so this can help. But, if your diet is high in animal-based protein and low in carbs, you are getting a double negative.

Tryptophan-rich, plant-based foods include leafy greens, sunflower seeds, pumpkin seeds, soybeans, mushrooms, broccoli, and peas.

Learn more.

Your protein source has an impact on your microbiome.

When we get our protein from plant-based sources, we increase the growth of anti-inflammatory gut bacteria that benefits our entire body. Instead, when we get our protein from animal-based sources, we increase the growth of inflammatory microbes that can lead to ulcerative colitis, intestinal permeability, and digestive cancers.

Animal-based protein enhances TMAO.

TMAO is a byproduct of the gut bacteria we grow when eating animal-based foods. It is an inflammatory that increases the risk of heart disease, stroke, Alzheimer’s disease, type 2 diabetes, and chronic kidney disease, among other health issues.

Animal-based protein leads to too much IGF-1.

IGF-1 is a growth hormone produced by our liver. Before adulthood, we need more of it to grow up. As adults, we need less. Sadly, eating animal-based proteins makes our liver over-produce IGF-1, possibly because these proteins resemble our own. Excessive IGF-1 make cancer cells grow into tumors, thus enhancing the risk of developing cancer, including colon, prostate, and breast cancers. Learn more.

Yes, you can get buff with plant-based proteins.

If you want to grow more muscle mass or maintain it, you can absolutely do this through plant-based protein. According to The Game Changers site, endurance athletes like distance runners and cyclists require about 50% more protein than the average person, to support recovery and performance. And bodybuilders or strength athletes who are trying to gain muscle mass as quickly as possible require twice the amount of protein.

Protein supports mineral absorption in our body.

There are two essential amino acids that support mineral absorption:

  • Lysine helps us absorb calcium better
  • Methionine helps us absorb essential minerals, including selenium and zinc

Animal protein and low carbs can lead to depression.

We need tryptophan to produce serotonin, but tryptophan competes and loses against other amino acids for absorption. When we get most of our protein from animal-based/complete proteins, this leads to a depletion of serotonin. Carbs promote an increase of insulin production that prompts muscle cells to absorb tryptophan’s competing amino acids, so this can help. But, if your diet is high in animal-based protein and low in carbs, you are getting a double negative.

Tryptophan-rich, plant-based foods include leafy greens, sunflower seeds, pumpkin seeds, soybeans, mushrooms, broccoli, and peas.

Learn more.

Comparison of Protein Sources

You may be wondering if you can get all your protein needs from plants, if you should take supplements, or if you should stick to meat and other animal-based sources. When it comes to protein, experts tell us to consider its package. Below, you will find a quick comparison of each source and their packages.

Best source!
Plant-Based
We can get all the protein we need (with all 9 essential amino acids) while following a whole-foods, plant-based diet. Plus, the package it comes with typically includes fiber, phytonutrients, vitamins, minerals, and in some cases, omega-3.
Supplements
Plant-based supplements could help you if you are protein deficient or losing muscle mass due to age and lack of exercise. However, keep in mind that supplements are not regulated by the U.S. Food and Drug Administration. This means, your vegan protein supplement may not have all the protein it’s supposed to provide. Plus, the package may include added sugars, thickeners and artificial flavors, among other unhealthy ingredients.
Animal-based
The animal-based protein package comes with saturated fats, heme iron (which enhances the risk of colon cancer), salts, pesticides and forever chemicals, hormones, mercury, and other unhealthy substances.

References