🥜Protein
Protein is one of the four essential macronutrients, along with carbohydrates, fat, and water. Protein is made up of 9 indispensable amino acids, and is used as "building blocks" for creating/maintaining structures in the body.
Overview
Protein's main role in our bodies is to build/maintain structures, such as muscles - not power them. Although it is a common myth, protein is not a good source of energy - carbohydrates are. It is easy to get protein in a plant-based diet and protein deficiencies are uncommon. One cup of cooked lentils or a peanut butter sandwich has the same protein as three ounces of steak or three large eggs.
Recommendations
Dietitians simply recommend eating enough calories, which will result in getting enough protein. Harvard medical school recommends 0.8 g of protein per kg of bodyweight. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 The USDA offers this calculator to determine recommended nutrient intakes: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator For an average 20-year-old male in the US (low active, 90 kg, 175 cm) it calculates 72 g per day.
Do Vegans Get Enough?
According to the Academy of Nutrition and Dietetics (the largest organization of nutrition experts): "vegetarian, including vegan, diets typically meet or exceed recommended protein intakes, when caloric intakes are adequate." https://jandonline.org/article/S2212-2672(16)31192-3/pdf (2016) https://www.jandonline.org/article/S0002-8223(09)00700-7/fulltext (2009) https://pubmed.ncbi.nlm.nih.gov/27886704/ (2016) https://pubmed.ncbi.nlm.nih.gov/19562864/ (2009) "protein-rich foods, such as traditional legumes, nuts and seeds, are sufficient to achieve full protein adequacy in adults consuming vegetarian/vegan diets, while the question of any amino acid deficiency has been substantially overstated" "the data in adult vegetarians [...] indicate that classic vegetarian diets supply more than adequate protein and amino acids" "If a diet has at least a modest amount of variability (which is the case in economically developed countries) there are no issues regarding sufficient intakes of any individual indispensable amino acids from vegetarian [including vegan] diets" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/
Plant-based Sources
This is not exhaustive, as there are too many sources of plant-based protein to list. Also, amounts may vary depending on brand. In general, what is listed here should be the average amount from regular grocery store products. This list was created primarily by using data from the USDA. Any food with at least 20% RDI for men, of all 9 indispensable amino acids, per 100 g serving is considered a "complete" protein for the purpose of this list. Also note that the term "complete" protein is outdated because all that is needed is a varied diet and adequate caloric intake in order to meet dietary requirements (which I go into more depth on below). Nonetheless some have found this chart useful for a quick, general understanding of the availability of protein in plant-based foods. Food without an entry under "Aminos" just means I haven't had time to acquire and enter all the amino acid data yet.
| Protein/100 g | Aminos | Food |
|---|---|---|
90 g | ☑️ 9/9 | Protein powder, yellow split peas |
75 g | ☑️ 9/9 | Seitan, vital wheat gluten |
57 g | Spirulina, cyanobacteria, alga | |
52 g | Soy, textured vegetable protein | |
53 g | Nutritional yeast (nooch), inactive eukaryote | |
30 g | Pumpkin seeds | |
26 g | Peanuts | |
24 g | ✔️ 7/9 | Kidney beans, cooked, boiled |
21 g | Almonds | |
21 g | Pinto beans | |
20 g | Pistachios | |
19 g | Soy, tempeh | |
19 g | Chickpeas | |
18 g | Cashews | |
18 g | Flax seeds | |
17 g | Chia seeds | |
16 g | Mycoprotein (fusarium venenatum fungus) | |
15 g | Walnuts | |
15 g | Hazelnuts | |
14 g | Brazil nuts | |
14 g | Pine nuts | |
13 g | Black beans | |
11 g | Ezekiel bread, sprouted grains | |
12 g | Soy, tofu, firm | |
11 g | Soy, edamame | |
9 g | Lentils | |
8.9 g | Garbanzo beans | |
8 g | Lima beans | |
8 g | Hummus (chickpeas and tahini) | |
7.6 g | Fava beans | |
6.7 g | Coconut yogurt, Siggi’s brand | |
6.5 g | Cannellini beans | |
6.3 g | Hemp seeds | |
5.4 g | Peas, green, cooked, boiled, drained | |
5 g | Pasta, durum wheat | |
4.6 g | Black-eyed peas | |
4.4 g | Quinoa | |
4 g | Oat milk | |
4 g | Wild rice | |
3.6 g | Amaranth | |
2.4 g | Brussels sprouts | |
3.1 g | Mushrooms | |
2.9 g | Spinach, cooked, boiled, drained | |
2.9 g | Kale | |
2.8 g | Broccoli | |
2.8 g | Soy milk | |
2.4 g | Asparagus, cooked, boiled, drained | |
2 g | Potatoes |
Detail on each food listed here: https://docs.google.com/spreadsheets/d/1VtMx_2IYCZ0-nAmOrNfaJ-79ILZ6hBF7N5bnf9jklmQ/edit?usp=sharing Additional Facts - Seitan has 75 g of protein per 100 g - that's 2.8x more than beef's 26 g - While broccoli should not be one's main source of protein, it does happen to boast quite a lot of protein per kcal, at 8.2 g/100 kcal - that's nearly as much as beef's 8.9 g/100 kcal. It also has 2.8 g of protein/100 g.
Amino Acids
All proteins are comprised of some assortment of amino acids, making amino acids the building blocks of proteins. Your body uses 20 different types of amino acids to construct the proteins your body needs. Because our body can manufacture 11 of them, only 9 amino acids are nutritionally indispensable. Below are those amino acids along with the recommended daily intake of each, according to the World Health Organization:
| Amino Acid | RDI / 1 kg body | RDI for 90 kg (avg male) | RDI for 75 kg (avg female) |
|---|---|---|---|
Leucine | 39 mg | 3510 mg | 2925 mg |
Lysine | 30 mg | 2700 mg | 2250 mg |
Valine | 26 mg | 2340 mg | 1950 mg |
Phenylalanine | 25 mg | 2250 mg | 1875 mg |
Isoleucine | 20 mg | 1800 mg | 1500 mg |
Threonine | 15 mg | 1350 mg | 1125 mg |
Methionine | 10.4 mg | 936 mg | 780 mg |
Histidine | 10 mg | 900 mg | 750 mg |
Tryptophan | 4 mg | 360 mg | 300 mg |
https://www.healthline.com/nutrition/essential-amino-acids#food-sources-recommended-intake http://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf?sequence=1
The "Complete" Protein Myth "All plant foods have all 20 amino acid" - even the so-called "incomplete" sources. When a food is referred to as an "incomplete" source of protein, it simply means that it is relatively low in one or more amino acid (usually below 10% RDI). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394758/
Additionally, we do not need to eat foods with all 9 indispensable amino acids in every meal or every day anyway - eating a varied diet is all that is required to get all 9, and is what's recommended by health professionals. The terms "complete"/"incomplete" are now considered outdated due to this misleading nature.
Combination Meals Below are some examples of combination meals which combine foods that, independently may not be considered "complete" proteins, but together have all 9 indispensable amino acids. Note that, again, it is NOT necessary to do this for every meal. Eating enough calories in a balanced plant-based diet is all that is needed to have a healthy intake of protein and all indispensable amino acids. - Whole wheat bread and peanut butter - Bean soup and crackers - Black beans and rice - Pasta and peas - Hummus (chickpeas and tahini) - Lentils and almonds - Roasted nuts, seeds, and peanuts https://www.verywellfit.com/vegan-protein-combinations-2506396
Conditionally Essential Amino Acids The human body needs 20 amino acids. Under normal circumstances it can produce all but the 9 indispensable on its own. During circumstances like illness it may need additional supplementation of those amino acids which it would otherwise produce on its own. For example, in fighting cancer one may need additional arginine, which can be found in many seeds such as pumpkin seeds, watermelon seeds, and sesame seeds. https://www.healthline.com/nutrition/essential-amino-acids#what-they-are
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