PLANT-BASED PROTEIN

Protein is a macronutrient, a structural component of all body tissues, like muscles, brain stem, blood, skin and hair. It is a transportation mechanism for iron, vitamins, minerals, fat and oxygen.

A complete protein is a linear chain of amino acids. Our body can’t produce all the amino acids, there are 8 to 10 amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) that we must consume in the diet, but not all proteins have all the amino acids. There are complete proteins that have all the amino acids and the incomplete ones.

Some of the most complete proteins are quinoa, amaranth, spirulina, tofu, tempeh, edamame, buckwheat, hemp seeds, chia seeds, nutritional yeast, rice, beans …

Our body doesn’t have a lot of space to store excess protein. Almost all the excess is lost in faeces, urine and sweat. The part that is stored is converted to glucose or fat.

Most of the plant-based sources of proteins are incomplete. That's why we have to eat a variety of proteins to consume all the amino acids.

Recommended daily intake for different age groups

0.8g to 1 g of protein per kg of body weight.

Sources of protein

Calculated per 100 g of food for around 60 kg person (50g of protein per day)

Legumes

FOOD	CONTENT OF PROTEIN PER 100g	RDI (recommended daily intake)
tempeh	19g	38%
edamame	11g	22%
lentils	9g	18%
adzuki beans	20g	40%
white beans	6g	12%
split beans	25g	50%
pinto beans	21g	42%
lima beans	8g	16%
chickpeas	19g	38%
kidney beans	24g	48%
navy beans	6g	12%

*(sources: USDA)

Nuts and seeds

FOOD	CONTENT OF PROTEIN PER 100g	RDI (recommended daily intake)
cashews	18g	36%
pumpkin seeds	19g	38%
almonds	18g	36%
sunflower seeds	21g	42%
brazil nuts	14g	28%
hemp seeds	31g	62%
chia seeds	17g	34%
flax seeds	18g	36%
sesame seeds	18g	36%
peanut butter	25g	50%

*(sources: USDA)

Grains

FOOD	CONTENT OF PROTEIN PER 100g	RDI (recommended daily intake)
seitan	75g	150%
wheat germ	31g	62%
buckwheat	10g	20%
amaranth	4g	8%
quinoa	4g	8%
wild rice	15g	30%
millet	7g	14%
brown rice	3g	6%
oats	2g	4%
barley	12g	24%

*(sources: USDA)

Vegetables

FOOD	CONTENT ON PROTEIN PER 100g	RDI (recommended daily intake)
spinach	3g	6%
corn	4g	8%
collard greens	3g	6%
broccoli	3g	6%
mushrooms	3g	6%
Brussels sprouts	3g	6%
kale	3g	6%
artichoke	3g	6%
potato	3g	6%
swiss chard	3g	6%
watercress	2g	4%
sweet potato	2g	4%

*(sources: USDA)

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Sources: 1, 2, 3, 4, 5