Skip to main content

Plant-based protein: How to figure out how much vegetarians really need

Figuring out protein for vegans and vegetarians shouldn't be this hard

In a 2009 study, the American Dietetic Association asserted that “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”

In other words, a vegetarian diet is more healthy for the body in several ways without cutting out critical nutrients. Reducing heart disease risk, lowering the potential for deriving a chronic disease like diabetes, and decreasing the risk of obesity are all health-related upsides to a vegetarian diet. Combine this with the environmental consequences like cutting out industrially raised livestock full of antibiotics from the food system, eliminating feeding from and polluting on clear-cut land, lowering the release of methane into the atmosphere, and vegan and vegetarian diets end up as net positives for individuals and the ecosystems that provide them life. There’s one critical hangup, though: protein for vegans and vegetarians.

Vegan food on display.
Zeetz

According to the National Library of Medicine, only nine amino acids are considered essential for the human body. While your body needs these nine building blocks, the remaining 11 amino acids can be produced internally. Although all essential and non-essential amino acids appear in plant and animal protein, most edible flora offer only a limited amount of at least one essential amino acid. Per Stanford genetics scientist Chana Davis, for instance, lysine levels in nuts, only hover at around 15% whereas grains and seeds typically offer about 100%. Thus, to get enough lysine, vegetarians need to diversify from eating an all-nut regimen. As long as you eat a variety of veggies, your body can get all the protein it needs.

Recommended Videos

How much protein is in each plant-based food then? Reddit’s Vegetarian community has a handy-dandy chart for all your plant-based protein needs. The problem is, this Darebee.com chart is at once incorrect and unrealistic. The lesson here: make sure that you do your research before accepting something as fact, even on Reddit. (Yes, I’m sorry to be the bearer of blunt news, but the internet isn’t always correct.) Let’s dig in, shall we?

Let’s begin at the top of the ‘Other’ column with one of the best, most nutritious meat substitutes on the market, seitan. According to the USDA, seitan contains a whopping 75 grams of protein per 100 grams of seitan. Double that to the 200 grams (seven ounces) measured on Darebee’s chart and you end up with almost 150 grams of protein. This measurement, however, is vastly different from the 21 grams cited on the Reddit table. Not only does the chart miss the mark for correct measurement of protein, its serving size is almost ludicrous.

EatThisMuch.com recommends eating about one-third of a cup of seitan per serving. This translates to 43 grams or more than four times less than is suggested by Darebee. Even the very first entry under “Beans & Legumes,” cooked white beans (aka Navy beans) describes just over 23 grams of protein in a 240-gram can. Extend out USDA 100-gram measurements, though, and you end up with under 15 grams of protein.

There’s no reason to continue the pedantry. There is also no use piling onto poor Darebee’s chart. A useful, accurate chart mapping out plant-based proteins, however, would be very helpful indeed. Measuring plant proteins by correct serving sizes would be even better. Including what essential aminos that each type of vegetable lacks would be the best.

Is anyone out there down for the challenge?

Matthew Denis
Matt Denis is an on-the-go remote multimedia reporter, exploring arts, culture, and the existential in the Pacific Northwest…
How Ratio set out to create the Porsche of pour-over coffee machines
Elegance and sophistication in pour over coffee makers
Ratio Four

Designed for the coffee enthusiast, Ratio Coffee Machines are known for brewing rich, delicious coffee and providing style on your countertop. Some even call Ratio's makers the "Porsche" of pour-over coffee makers. I interviewed Mark Hellweg, founder of Ratio Coffee Machines, to get insight into the brand's values and how they craft each coffee maker in their product line.

With a passion for combining timeless quality with modern technology to deliver exceptional user experiences, Mark Hellweg has established himself as a prominent figure in the coffee industry. Here's what inspired Mark to elevate the options available in the pour-over coffee maker market.
Identifying a lacking area in the market
"I’ve been in the Italian espresso machine business since 2009, and I felt that drip coffee makers lacked the beauty and quality of espresso machines.", Mark said. "With Italian machines, you can have someone bring in an 8-year-old machine that needs a new pump and some TLC; then it’s back to brewing for another few years. But in the coffee maker space, it’s typically a wall of basic stainless steel appliances snapped together in a massive factory in 9 minutes."

Read more
How much protein is actually in an egg? What you need to know
The amount of protein you need differs based on several factors
White and brown eggs

Whether you are trying to build muscle or simply improve your health, there are many foods that claim to be the staple you need in your diet. As a nutritionist, I am always sharing the top list of foods I recommend with my clients to help them meet their high protein goals. While there are many protein sources to choose from, eggs are certainly one of the best, as they contain other nutrients as well.

How much protein in an egg? Keep reading to learn more about the delicious and versatile food, as well as other advice for hitting your goals.
How much protein is in an egg?

Read more
How much coffee is too much? How to tell if you’re consuming too much caffeine
Everything in moderation, right?
Pouring coffee beans

Sip after sip, cup after cup, it's easy to get carried away sipping on your favorite brew throughout the day. The casual coffee drinker may start with just one cup per day, which can slowly turn into three or four cups once you crave the unique flavor or the caffeine jolt coffee offers. Soon, this can make you ask, "How much coffee is too much?" At the same time, several studies boast the health benefits of coffee and suggest that drinking coffee may even be good for you.

Alas, finding the line between too much coffee and just enough coffee can be challenging to identify. How many cups can you safely consume before your coffee habits become questionable? Is there a limit that is universal to everyone? Here's what you need to know about moderating your coffee consumption.
How much coffee is too much?

Read more