2025-06-17
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Nutrition
The importance of protein for the human body cannot be overstated. This nutrient is involved in muscle building, enzymatic and hormonal activity, and immune system function. It is also indispensable in processes such as delivering oxygen to the body’s cells. Good health, energy, and endurance are impossible without it. That is why it is essential to consume an adequate amount of protein from food every day.
The recommended daily protein intake for an adult is 0.8 grams per kilogram of body weight. For example, if your body weight is 70 kilograms, you need to consume approximately 56 grams of protein per day. Athletes, people with a fast metabolism, children, and pregnant women have an even greater need for this nutrient. Therefore, when planning your diet, it is important to consider your body characteristics and lifestyle.
There is a common myth that eating only plant-based foods makes it difficult to get enough protein. However, this misconception was conclusively refuted by numerous scientific studies long ago. Consuming plant-based foods such as legumes, grains, nuts, and soy products, and combining them properly, provides the body with the necessary amount of protein.
Legumes are the main source of protein in a plant-based diet. They contain 12 to 35 grams of protein per 100 grams of dry product and provide the body with essential amino acids — components that the body cannot synthesize on its own.
| Product | Approximate Protein Content per 100 grams | Key Characteristics |
|---|---|---|
| Lentils | 25 g | Contains essential amino acids, is highly digestible, high protein density. |
| Chickpeas | 20 g | Rich in lysine; combined with grains for a complete amino acid profile. |
| Beans | 22 g | Contain complex carbohydrates, iron, and amino acids. When paired with grains, they provide complete protein. |
| Peas | 20 g | High in arginine, which supports muscle growth and recovery. Pairs well with grains to achieve a full amino acid spectrum. |
| Soybeans | 35 g | Contain all essential amino acids; highly digestible. A complete plant protein with biological value comparable to animal protein. |
| Tofu | 12 g | Contains all essential amino acids; made from soy. A concentrated plant-based protein with high bioavailability. |
| Tempeh | 19 g | Complete protein made from fermented soybeans; contains all essential amino acids. Highly digestible and beneficial for the human microbiome. |
In addition to protein, pulses are rich in iron, zinc, and fiber, which support healthy digestion and sustained energy levels. Regular consumption of pulses is an effective way to meet daily protein intake.
Cereals are a foundational component of a balanced plant-based protein intake. Quinoa, buckwheat, oats, brown rice, and other grains provide up to 14 grams of protein per 100 grams, along with essential vitamins and minerals. In combination with legumes, they ensure a complete amino acid profile. Due to their high nutritional density, cereals contribute to satiety, sustained energy, and a stable protein balance in the diet.
Nuts and seeds are concentrated sources of plant-based protein, healthy fats, and micronutrients. Almonds, pumpkin seeds, chia, hemp, sunflower seeds, sesame, and flax contain an average of 15–25 grams of protein per 100 grams. They complement the amino acid profile of main dishes. They are easily added to cereals, salads, soups, and smoothies. In addition to protein, they provide the body with omega-3 fatty acids, magnesium, zinc, and antioxidants. These components play crucial roles in maintaining energy levels, immune function, and recovery.
Soybeans are one of the few plant-based foods that contain complete protein, providing all essential amino acids. One hundred grams of dry soybeans provide up to 35 grams of protein, making them a highly effective source for meeting daily requirements. Soy protein is easily digestible and supports muscle health, immune function, and hormonal balance.
Tofu, tempeh, and soy milk can be used to diversify a plant-based diet. They can be combined with vegetables, grains, and legumes, and they are suitable for both hot and cold dishes. In addition to protein, soy contains healthy fats, iron, calcium, and natural antioxidants. Tempeh also provides probiotics that support gut health.
High-protein vegetables are an essential component of a plant-based diet. Broccoli, spinach, Brussels sprouts, and leafy greens contain approximately 3–12 grams of protein per 100 grams in their cooked form. Although the protein density of vegetables is lower than that of legumes or soy products, their high consumption volume contributes significantly to protein intake. Moreover, vegetables provide dietary fiber, vitamins, and antioxidants that support intestinal function, metabolic processes, and overall vitality.
Spirulina holds the leading position among green foods in terms of nutritional value. This blue-green alga contains approximately 38 g of protein per 100 g of dry weight. Notably, a single spoonful of spirulina can provide up to 82% of the recommended daily intake of iron.
Other sources of plant-based protein include plant-based yogurts, protein bars, and vegan protein powders. Yogurts made from soy, almond, or coconut may contain 4–8 grams of protein per serving, while protein bars may provide up to 20 grams. These products help diversify the diet, maintain energy levels between meals, and support a more balanced plant-based eating pattern.
Vegan protein powders made from peas, soy, hemp, rice, or their blends are effective for quickly increasing protein intake after workouts or in situations where meeting the daily requirement through food is difficult. Such supplements do not replace a complete diet but can help meet daily protein needs on a plant-based diet.
For proper protein absorption, not only the amount but also the amino acid profile matters. Individual plant foods may not contain all essential amino acids in sufficient quantities. Therefore, it is recommended to combine different sources of protein. For example, legumes can be combined with grains, or nuts with whole grains. Such combinations ensure a complete amino acid profile.
Useful combinations:
With a plant-based diet and the right approach, the body can easily obtain the necessary amount of protein.
Plant-based protein is a complete source of energy, strength, and health if the diet is properly planned. Combine different foods, monitor your daily protein intake, and include a variety of sources. A well-balanced plant-based diet can fully meet the body's nutritional requirements.
