Plant-based proteins are simply proteins that come from plants. These proteins are found in many different foods, including beans, grains, nuts, seeds, and some vegetables. More and more people are choosing plant-based proteins because they are good for health and usually have a lower impact on the environment than animal proteins. They are a great option for anyone who wants to eat more protein while making choices that are better for personal health and the planet. In recent years, plant-based diets have become much more popular, not only because they are healthy, but also because they support environmental sustainability.
Proteins are important nutrients that make up our muscles, bones, skin, and hair. They help move our muscles, carry oxygen through our blood, and create enzymes needed for many processes in the body. Proteins are made up of 20 kinds of amino acids. Our bodies can make 11 of them, called nonessential amino acids. The other 9, called essential amino acids, have to come from the food we eat. That’s why it’s important to look at which foods have all the essential amino acids.
What Are Plant-Based Proteins?
Plant-based proteins include any proteins that come from plants. This covers a wide range of foods, from common beans to ancient grains. Unlike proteins from animal foods, plant proteins usually don’t have as much saturated fat or cholesterol and are packed with extra nutrients like fiber, vitamins, minerals, and various healthy plant chemicals. This full bundle of nutrients is what makes plant-based proteins special.
How is plant protein different from animal protein?
The main difference between plant and animal proteins is the types and amounts of amino acids they contain. Proteins from animal foods like meat, eggs, and milk are called “complete” because they have all nine essential amino acids our bodies need. They are also usually easy to digest and absorb.
Plant proteins, on their own, are often called “incomplete” because they might be missing one or more essential amino acids or have lower amounts. For example, beans are often low in methionine and cysteine, while grains usually don’t have much lysine. Still, by eating a variety of plant-based foods throughout the day, you can get all the amino acids you need. This idea, called protein complementarity, shows the value of mixing different foods on a plant-based diet. Also, plant proteins are usually higher in fiber and antioxidants and lower in saturated fats and cholesterol than animal proteins, leading to a different, often healthier, nutritional profile.
What are complete and incomplete plant proteins?
As described above, proteins have 20 building blocks, 9 of which our bodies cannot make. A “complete protein” has enough of all 9 essential amino acids. Animal foods are always complete proteins, but some plant-based foods are, too – like soy, quinoa, hemp seeds, and seitan.
“Incomplete proteins” are missing at least one essential amino acid, which is true for most plant foods. Grains tend to lack lysine while beans can be low in methionine. This is not a problem if you eat a mix of different plant foods. For example, eating rice (low in lysine) together with beans (high in lysine) gives you a complete protein. You can mix different incomplete plant proteins in one meal or throughout the day to get all the amino acids you need.
Main Sources of Plant-Based Proteins
Plant-based proteins come in many types, tastes, and textures. From beans to grains to seeds and nuts, you will find plenty of choices at any grocery store. This makes it easier than ever to eat more plant proteins.
Legumes: beans, lentils, peas, and chickpeas
Legumes are some of the best plant protein sources. This group includes black beans, pinto beans, kidney beans, chickpeas, and lentils. They are rich in protein and packed with complex carbs, fiber, iron, folate, and other minerals. Here’s a quick look at protein content in a 1 cup (cooked) serving:
- Black, pinto, or kidney beans: about 15g
- Chickpeas: 14g
- Lentils: 18g
Lentils in particular are high in fiber, giving you more than half your daily need in just one cup. Legumes can help lower cholesterol, control blood sugar, reduce blood pressure, and may help with weight management. Green peas are also a good choice, giving nearly 9 grams of protein per cup.
Soy products: tofu, tempeh, edamame, and soy milk
Soy foods are common in many plant-based diets because they are complete proteins. These include:
- Tofu: about 24g protein per cup
- Tempeh: about 34g protein per cup (plus probiotics from fermentation)
- Edamame: 18g protein per cup
- Soy milk: 7g protein per cup, often with added calcium and vitamin D
Soy foods offer lots of nutrients, including vitamins, minerals, fiber, and healthy fats. Tempeh, being fermented, can also be good for your gut.
Whole grains: quinoa, amaranth, wild rice, and oats
Some grains give a good amount of protein along with fiber and minerals. Quinoa and amaranth are rare grains that are complete proteins. Here’s a basic breakdown:
- Quinoa: 12g protein per 1/2 cup dry
- Amaranth: 13g protein per 1/2 cup dry
- Wild rice: 7g protein per cooked cup
- Oats: 5g protein per 1/2 cup dry
Other options to try include spelt and teff, which provide over 10g of protein per cooked cup.
Seeds and nuts: chia, hemp, flax, pumpkin seeds, almonds, peanuts
Seeds and nuts are packed with protein, healthy fats, and important nutrients:
- Hemp seeds: 10g per 3 tablespoons (and are complete proteins)
- Chia seeds: 9g per 3 tablespoons (plus lots of fiber)
- Flax seeds: 6g per 3 tablespoons
- Pumpkin seeds: 9g per 3 tablespoons
- Almonds: 6g per 1/4 cup
- Peanut or almond butter: about 6g per 2 tablespoons
These foods are great for snacks or adding to meals, but because they are high in fat and calories, it’s a good idea to watch your portion sizes.
Protein-rich vegetables and fungi: broccoli, spinach, spirulina, mycoprotein
While vegetables usually have less protein, eating enough of them can help you reach your protein goals. Some good examples (per cooked cup) are:
- Broccoli, spinach, asparagus, Brussels sprouts: 4-5g
- Potatoes, sweet potatoes, sweet corn: around 4-5g
Spirulina (a blue-green algae) gives 8g of complete protein per 2 tablespoons, along with iron and B vitamins. Mycoprotein, from a fungus often used in meat substitutes, has about 15-16g protein and 5-8g fiber per 3.5 ounces. Some products may have egg whites added, so check labels if you need them to be vegan.
Plant-based protein powders: pea, rice, and blends
Plant protein powders are handy for anyone who needs extra protein, such as athletes. Most have 20-25g of protein per serving. Popular choices include pea protein and rice protein (often combined for a better amino acid mix). Many powders come from several sources (hemp, pumpkin, and more). They are easy to add to drinks or baked goods to reach daily protein needs.
| Protein Source | Serving Size | Protein (g) | Notes |
|---|---|---|---|
| Lentils | 1 cup cooked | 18 | High fiber |
| Chickpeas | 1 cup cooked | 14 | Rich in folate |
| Quinoa | 1/2 cup dry | 12 | Complete protein |
| Tofu | 1 cup | 24 | Complete protein |
| Hemp seeds | 3 tbsp | 10 | Complete, rich in healthy fats |
| Pea Protein Powder | 1 scoop (~30g) | 20-25 | Convenient supplement |
Nutrition Points for Plant-Based Proteins
Eating plant-based proteins means paying attention to a few key nutrition points, like making sure you get all the essential amino acids and knowing how your body uses these proteins. But with a little planning and variety, getting enough protein from plants is straightforward.
Amino acid profiles: getting what you need
Animal proteins have all the essential amino acids. With plant proteins, some foods are missing certain amino acids, like grains (low in lysine) or legumes (low in methionine). The solution is to eat a range of foods, so their strengths and weaknesses balance each other out over the day. For example, if you eat oats for breakfast, lentils for lunch, and tofu for dinner, you will wind up with a complete set of amino acids.
Bioavailability and digestibility of plant proteins
Bioavailability is about how well your body uses a nutrient. Animal proteins are usually easier to digest and absorb. Some plant proteins can be harder to digest because of their fiber and “antinutrients.” But processing (like making protein powders) and cooking (soaking, sprouting, fermenting) can make plant proteins much easier to digest. For example, soy protein isolate is over 96% digestible. Some of the so-called antinutrients in plants can have health benefits, like helping lower blood sugar or cholesterol. Eating different plant proteins and preparing them well helps your body make the most of plant-based foods.
Combining plant proteins for full nutrition
The old idea was that you needed to eat specific combinations of plant foods (like beans and rice) in one meal to get all the amino acids. Today, we know it’s fine to eat them at different times during the day-your body stores amino acids and uses them as needed. If you include a wide range of plant foods-legumes, grains, nuts, seeds-you’ll naturally cover all amino acids without needing to plan specific combinations at every meal. People who need more protein, like athletes, can add more total plant protein or use plant protein powders to meet their needs.
Health Benefits of Plant-Based Proteins
Switching to plant-based proteins can improve health in many ways, according to numerous studies. These proteins help with much more than just building muscle. They support heart health, digestive balance, and may even help prevent some diseases.
Better heart health and lower cholesterol
One of the top benefits of getting more protein from plant foods is improved heart health. Plant proteins are naturally free from cholesterol and are lower in saturated fat compared to animal proteins. Research has shown that swapping animal protein for plant protein can lower bad cholesterol (LDL) and other heart disease markers. Soy products, in particular, were shown to have strong effects, but all plant proteins high in fiber help by removing cholesterol from the body, making plant protein a smart pick for keeping your heart healthy.
Lower risk of metabolic diseases
Eating more plant protein is linked with a lower risk of conditions like type 2 diabetes. Studies show that swapping even 5% of your calories from animal protein to plant protein can make a difference. Plant protein foods high in fiber help steady blood sugar and can fill you up, which supports healthy body weight and reduces risk for metabolic problems. Even though some research shows both animal and plant proteins support weight loss and better blood sugar for those with diabetes, plant-based diets are often higher in fiber and antioxidants, benefiting overall health.
Improved digestion and gut health
Most plant proteins come with lots of fiber, which feeds good bacteria in your gut. Foods like beans are especially good for your digestive system. A healthy gut helps your immune system, absorption of nutrients, and regular bowel movements. Eating more fiber-rich plant foods can also help you feel fuller, which may be good for weight control. Many plant foods also contain anti-inflammatory compounds that further help the digestive process.
May lower risk of some cancers
Diet can play a role in cancer risk, and eating more plant proteins may help reduce the risk, especially when plant protein is swapped for red meat. The fiber, antioxidants, and other helpful compounds in plant foods are thought to protect against certain cancers, like colorectal cancer. For example, eating soy foods has been linked in some studies to reduced breast cancer risk. These effects are seen for both main types of breast cancer. In general, plant-heavy diets are tied to lower rates of several chronic diseases.
Maintaining muscle and managing weight
Protein is needed for muscle repair and maintaining lean body weight. Despite past beliefs, plant proteins can support these needs if you eat enough of them and get variety. Studies show that supplementing with higher doses of plant protein (like 40g per day) can help build muscle as well as animal protein does. Plant proteins are often high in fiber, helping you manage your weight by making you feel fuller after meals. Older adults, or anyone wanting to keep muscle as they age, should aim for about 1 gram of protein per kilogram of body weight-with plenty of plant protein, this is totally doable.
Extra nutrients: fiber, antioxidants, and micronutrients
Plant-based proteins come in foods that are high in fiber, which helps digestion, keeps you regular, and evens out blood sugar. They also come loaded with antioxidants, which protect your cells from damage. Many plant proteins contain vital vitamins and minerals-like iron and zinc (from legumes), magnesium and selenium (from nuts/seeds), or calcium and B12 (from fortified soy milk). By eating more plant proteins, you boost your overall nutrition and support your long-term health.
Possible Concerns and Things to Know
While there are great benefits to plant-based proteins, it is good to be aware of some points to keep your diet healthy and balanced.
Antinutrients in plants
“Antinutrients” are natural chemicals in some plant foods that can reduce the absorption of certain nutrients. Examples include phytates, lectins, and enzyme inhibitors. Usually, these are only a problem in large amounts or if you eat mostly raw, unprocessed plant foods. Cooking, soaking, sprouting, and fermenting plant foods often reduces these substances, making the nutrients more available to your body. Plant-based protein powders also have far fewer antinutrients because of how they are made.
Soy and isoflavones
Soy foods contain isoflavones, which have a structure a bit like estrogen. Some people worry about soy’s effect on hormones. However, research shows normal soy food intake doesn’t change hormone levels in men or raise breast cancer risk in women. Instead, studies even suggest benefits like lower breast cancer risk and better survival rates. Only people with thyroid conditions need to keep soy and thyroid meds apart by a few hours. Otherwise, soy is considered healthy for the general public.
Allergies: nuts, soy, and other plant foods
Like any proteins, some plant foods can cause allergies-especially peanuts, tree nuts, and soy. As more people try different plant proteins, some may discover allergies to new foods, such as pea protein. Always read ingredient labels if you have any known allergies. That said, fewer people are allergic to soy than to animal-milk proteins, and many kids outgrow soy allergies. Good labeling helps people avoid problem foods and stay safe.
Processed plant-based protein foods
The increase in popularity of plant-based diets means there are lots of plant-based meat substitutes on offer. While these can be helpful for people eating less meat, some are highly processed and may have high levels of sodium, unhealthy fats, or sugar, and not much fiber or micronutrients. Not all processed foods are bad, but regularly eating highly processed plant-based products is less healthy than eating whole plant foods like beans or tofu. For the most benefit, focus on whole food choices and use meat alternatives as an occasional option or way to help you get used to eating less meat.
Plant vs. Animal Protein: Nutrition and Environment
The debate about protein is no longer just about getting enough-it’s also about the type, where it comes from, and its impact on the world. Here’s how plant and animal proteins compare for health and sustainability.
Measuring protein quality: PDCAAS and DIAAS
Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) are two ways to rate protein quality. Animal proteins like milk, eggs, and beef usually get a perfect score of 1.00 on the PDCAAS scale, meaning they have all the essential amino acids and are easy to digest. Plant proteins usually score less, but when you mix them (like rice and peas), the overall score goes up. The newer DIAAS test can score proteins above 1.00 and gives a more detailed look at digestibility. While single plant foods might not always be complete, a mixed plant-based diet does a great job of covering all amino acid needs.
Environmental benefits: plant vs. animal protein
Producing plant proteins uses less land and water and creates fewer greenhouse gases than making animal proteins. Raising animals for food needs a lot of resources, and feeding livestock takes much more plant protein than we get back as animal protein. For example, making beef or lamb protein requires more water, land, and grains compared to making tofu, beans, or lentils. Choosing more plant proteins can help reduce environmental problems like deforestation and pollution, making it better for the planet.
How to Eat More Plant-Based Proteins
Adding plant proteins to your meals is easy and tasty. You don’t need to change your whole diet-try some swaps or new recipes to get started.
Easy swaps and meal ideas
You can eat more plant protein by making simple changes:
- Add more beans to chili and soups to cut down on meat
- Use lentils and mushrooms in lasagna or casseroles instead of ground beef
- Try veggie patties in place of burgers
- Swap plant-based sausage into breakfast, or add seeds/nuts to your oatmeal
- Snack on edamame, chickpeas, or almonds
- Use nutritional yeast on popcorn or in salads for a protein boost and cheesy flavor
A Southwest bowl with fresh vegetables, brown rice, and lentils is one easy, protein-rich meal anyone can make.
Tips for better texture and flavor
If you’re new to plant-based cooking, focus on texture and taste. Try hearty vegetables like mushrooms, jackfruit, or eggplant for a satisfying bite. Build savory flavors with sun-dried tomatoes, toasted nuts, caramelized onions, and add plenty of herbs, spices, and garlic. Familiar sauces like marinara, BBQ, or honey mustard work well with tofu, tempeh, or seitan.
Plant-based proteins in world cuisines
Plant proteins have long been a part of many global cuisines. Recipes from India, Mexico, the Middle East, and Asia rely on beans, lentils, chickpeas, tofu, or tempeh. Indian dals, Mexican bean burritos, Middle Eastern falafels, and East Asian tofu dishes are all tasty ways to get high-quality plant protein. These recipes often naturally combine foods to provide all amino acids, so you don’t have to think much about protein combining-just enjoy the variety.
Plant-Based Proteins: Frequently Asked Questions
What vegan foods have the most protein?
Some of the top vegan foods for protein include:
- Seitan (wheat gluten): 25g per 3.5oz
- Tempeh: 34g per cup
- Tofu: 24g per cup
- Lentils: 18g per cup (cooked)
- Beans (black, pinto, kidney): about 15g per cup (cooked)
- Quinoa and amaranth: 12-13g per 1/2 cup (dry)
- Hemp seeds: 10g per 3 tablespoons
- Plant protein powders: 20-25g per serving
- Nutritional yeast: 6g per 2 tablespoons
- High-protein vegetables: broccoli, spinach, and sweet potato (4-5g per cup)
How does a plant-based eater get 100g of protein per day?
You can reach 100 grams of protein each day on a plant-based diet by combining different high-protein foods across your meals. Here’s one way to do it:
- Breakfast: Oatmeal (5g) + hemp seeds (10g) + chia seeds (9g) + one scoop of plant protein powder (up to 25g): ~35-40g
- Lunch: Lentil soup (18g) + whole-grain bread (6g) + nutritional yeast (6g): ~30g
- Snack: Edamame (18g) or almonds (6g): ~6-18g
- Dinner: Tofu or tempeh stir-fry (24-34g) + quinoa (8g per cup) + broccoli/spinach (4g): ~36-48g
By choosing a mix of these foods, it’s not hard to reach 100g of protein in a day.
Are plant-based protein powders needed?
Most people on plant-based diets do not need protein powders if they eat a variety of beans, grains, nuts, and seeds. True protein deficiency is rare among healthy vegetarians and vegans. However, protein powders are useful for people with higher needs, such as athletes, older adults, or anyone trying to build muscle, or for those who need a quick option. For most, whole foods are the best way to get protein, but protein powder can help fill gaps on busy days or after workouts.
