Protein On a Plant-Based Diet - Pt. 1

A common misconception about plant-based diets is that you can’t get enough protein on a daily basis. In reality, you totally can, as long as you’re eating a variety of protein sources and plan accordingly. The major difference between animal and plant proteins is that animal proteins contain all the essential amino acids, making them “complete proteins.” (To learn more about essential amino acids, click here). Plant proteins, on the other hand, are typically not complete proteins (although a few are!), but this isn’t as important as long as you’re consuming a variety of plant protein sources. This ensures that all essential amino acids are consumed for proper growth, development, and functioning.

Additionally, many people think the amount of protein the average individual needs to consume on a daily basis is far higher than what is recommended. The recommended daily allowance (RDA) of protein for the typical person, i.e. not an athlete, is 0.8 kcal of protein per kilogram of body weight. So for example, a 130 pound woman needs to consume roughly 47g of protein every day to ensure adequate muscle building. As we will see, 47 grams of protein is easy to achieve on a plant-based diet - keep reading to learn how!

Plant-Based Protein Sources

Let’s take a look at some common plant-based proteins and see approximately how much protein they contain.

• Soy: - all are complete proteins!

  • Tofu: 8.1g of protein per 100g

  • Tempeh: 17.9g of protein per 100g

  • Edamame beans: 18.4g of protein per cup

  • Soy protein powder: 23g of protein per 1oz (28g)

• Legumes:

  • Chickpeas: 17.8g of protein per can (253g)

  • Black beans: 21.6g of protein per 100g

  • Lentils: 17g of protein per cup

• Nuts:

  • Walnuts: 4.5g of protein per 1/4 cup

  • Hazelnuts: 5g of protein per 1/4 cup

  • Cashews: 5g of protein per 1/4 cup

  • Pistachios: 6g of protein per 1/4 cup

  • Almonds: 7g of protein per 1/4 cup

  • Peanuts: 9.5g of protein per 1/4 cup

• Seeds:

  • Pumpkin: 5g of protein per ounce

  • Chia: 5g of protein per 2 tbsp - a complete protein!

  • Sunflower: 6g of protein per 2 tbsp

  • Hemp: 13g of protein per 3 tbsp - a complete protein!

• Grains:

  • Quinoa: 4.3g of protein per 100g - a complete protein!

  • Brown rice: 6.7g of protein per 100g

  • Buckwheat flour: 6.7g of protein per 100g

  • Oatmeal: 11.2g of protein per 100g

  • Whole wheat flour: 12.6g of protein per 100g

Don’t have any ideas on how to incorporate plant-based proteins into your daily diet? No worries, I got you! Take a look at the next blog post for some recipe ideas and a rough estimate on protein content for each.