High protein plant foods: What you need to know

Key Takeaways

• Many plant-based protein options lack one or more essential amino acids.

• Plant-based protein options contain other important nutrients such as fiber, vitamins and minerals which have been shown to be beneficial for preventing or managing chronic disease and optimizing overall health.

• A well-planned diet comprising a variety of plant-based protein options throughout the day can ensure adequate protein and essential amino acid intake.  

With increased awareness of the environmental and health benefits of consuming a plant-based diet, there has been a shift towards consuming less animal-based foods and more plant-based foods.

Protein is an essential nutrient which helps keep our muscles, bones and tissues healthy. It also plays a role in our immune function. With growing adoption of the plant-based diet, it has been a topic of debate on whether it is possible to meet our protein requirements by solely consuming plant-based foods. 

Most plant-based foods are incomplete proteins

Amino acids are the building blocks of proteins, and there are nine amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) that have to be consumed through the diet as the body cannot produce them on its own. These are called essential amino acids.

Animal-based protein sources are termed complete proteins as they contain all the essential amino acids in adequate amounts. On the other hand, most plant-based proteins are incomplete proteins as they lack one or more essential amino acids. Generally, cereals tend to be low in lysine, and legumes tend to be low in methionine.

To combat this, it has been recommended that complementary plant-based protein options should be combined in a meal to “form” a complete protein. However, it is adequate if these complementary plant-based protein options are consumed throughout the day rather than at the same meal as the liver stores essential amino acids.

There are a few plant-based “complete protein” options such as soy-based foods, quinoa, and amaranth, as they contain all the essential amino acids.

Plant-based proteins are less digestible than animal-based proteins

Plant-based proteins are less digestible than animal-based proteins due to the presence of antinutrients in plants. Antinutrients such as tannins, phytates, phenolics, and lectins interfere with the digestion, absorption and utilization of nutrients present in food.

However, at lower levels, these antinutrients play a beneficial role in reduced blood glucose and cholesterol levels. Various food processing techniques, like cooking, sprouting, and fermentation, improve the digestibility of plant-based proteins. They also decrease the concentration of antinutrients, thus reducing the adverse effects caused by the antinutrients in the food.

Plant-based Protein

You can find plant-based protein options in the following table. For easy reference, a healthy 60kg person would require about 60g of protein per day.

Plant Protein Source	Options	Protein amount per 1 cup portion
Legumes	Soybean (cooked)	31.3g
Legumes	Black beans (cooked, boiled)	15.2g
Legumes	Chickpeas (cooked, boiled)	14.5g
Legumes	Edamame	18.4g
Legumes	Lentils (cooked)	17.9g
Legumes	Green peas (cooked, boiled)	8.58g
Nuts & Seeds	Almonds	30.3g
Nuts & Seeds	Cashews	21g
Nuts & Seeds	Flaxseed	30.7g
Nuts & Seeds	Sunflower seed kernels	9.57g
Wholegrains / Cereals	Brown rice (cooked)	4.79g
Wholegrains / Cereals	Oat bran (cooked)	7.03g
Wholegrains / Cereals	Barley (cooked)	3.55g
Wholegrains / Cereals	Quinoa (cooked)	8.14g
Wholegrains / Cereals	Buckwheat	22.4g
Starchy vegetables	Potato (baked)	2.4g
Starchy vegetables	Sweet corn (raw)	4.74g
Other vegetables	Artichoke hearts (cooked)	4.86g
Other vegetables	Broccoli (cooked)	3.72g
Other vegetables	Brussel Sprouts (cooked)	3.98g
Other vegetables	Cauliflower (cooked)	2.28g
Other vegetables	Spinach (cooked)	5.35g
Other vegetables	Kale (cooked)	3.47g

Source: USDA FoodData Central

Can plant protein options replace meat protein?

Research has found that people consuming a vegetarian or vegan diet generally met the recommended daily protein intake and including a variety of plant-based foods throughout the day can ensure adequate essential amino acid intake.

Furthermore, in contrast to animal protein, plant-based protein options are rich in fiber, vitamins and minerals, and have been associated with reduced risk of diabetes, cardiovascular disease, and colorectal cancer. 

One study also found that consuming plant-based protein was not inferior to consuming animal-based protein in terms of supporting muscle growth and strength.

With a well-planned diet, it is possible to meet protein and nutritional requirements on an exclusively plant-based diet. It is noteworthy that while there are now convenient plant-based meat alternatives readily available, nothing beats the nutritional value you get from choosing whole food options. Choose a variety of plant-based foods and prioritize whole foods such as legumes, tofu, nuts and seeds, and wholegrains, instead of processed foods, as much as possible.

If you have questions or need more support in how you can incorporate more plant-based protein options into your meals or if you would like input on whether your current diet is nutritionally adequate, check out NOVI Optimum to work with a dedicated dietician who can tailor a plan that fits your lifestyle and health goals. The program also includes digital access to your healthcare team via the NOVIFY mobile app so you can get ongoing feedback and support.

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