Everybody is talking about protein for a good reason: eating enough of this macronutrient is supportive of health. Protein is needed for muscle, bone, hair and other tissues growth and repair, it acts as enzyme in multiple metabolic processes, it carries nutrients like iron, it plays a key role in our immunity, and it can be even used as energy if no other sources are available.
Protein is made of building blocks called amino acids. There are 20 different amino acids. 9 of them are considered essential, because they cannot be made by our bodies and must be get from food. Different foods contain different amounts of amino acids.
In general, animal foods like chicken or eggs have all essential amino acids, whereas different plant foods contain different types of the 9 amino acids, with a few exceptions. For this reason, traditionally animal protein has been considered of higher quality than plant protein, because of its essential amino acid contain.
Maybe it’s time to change the point of view
Unless we are taking a protein powder or supplement, we do not eat protein in isolation. We eat protein as part of a whole food, with all the other nutrients that this food contains. That means that the protein comes in a package with other macro and micronutrients.
Animal protein
- Typically found in meat, poultry, fish, eggs and dairy
- It comes with saturated fat and cholesterol, without fiber, and with a minimal, if any, amount of antioxidants and phytonutrients
- It can contain traces of hormones and antibiotics, up to limits allowed by law.
- It contains all the 9 essential amino acids.
- It is easy absorbed and used by our bodies (higher bioability).
- Some studies link animal protein consumption to higher cardio vascular disease events, due to compounds like TMAO generated in the small intenstine during its digestion.
Plant protein
- Typically found in beans, legumes, lentils, grains, nuts and seeds
- It comes with no or minimal saturated fat and cholesterol, with fiber, and with plenty of antioxidants and phytonutrients.
- It may contain pesticides.
- Some plant foods, like soy, quinoa, buckwheat or hemp seeds, contain all the 9 essential amino acids. Beans are low in amino acid methionine, grains low in lysine.
- Fiber and other components present in plants like phytates hinder absorption (lower bioability).
- Consumption of plant protein is associated with improved cardiovascular health.
From the packaging point of view, which one is better?
You cannot solve the issue of the fat, fiber and antioxidants with animal protein. You can mitigate it by choosing lean cuts and eating it along with veggies and whole grains. Choosing grass-fed and organic help with the hormone and antibiotic content.
When it comes to plants, you do not have any issue to solve if you choose organic plants that contain all the essential amino acids, like organic tofu (soy). But even if you choose other plant sources, simply by eating different types of plants throughout the day, you will have all the essential 9 amino acids covered. For example, beans for lunch, and rice for dinner. Or hummus with whole wheat pita bread. Or oats with walnuts. Or penut butter with bread.
Another consideration is that some plant protein sources, especially beans and lentils, may need additional preparation like soaking and boiling to minimize components also included in the package that can hinder the absorption (so called “antinutrients”).
The recommended daily amount of protein is dependent on age, activity level, type of exercise and other factors like weight-loss diets and medications. In general, a range 0.8-1.6 g per kg of body weight per day is considered appropriate by most health organizations. The updated 2025-2030 Dietary Guidelines for Americans recommends 1.2-1.6g per kg. However, the previus recommendation and what most organizations still recommend is at least 0.8g per kg. If plants are the only source of protein of the diet, my recommendation is to stay in the mid to high end of the range to compensate the lower bioability, with at least 1g per kg of body weight per day.
Is animal protein superior then?
Nutritionally, I consider it a tie, because both types of proteins have pros and cons.
However, when we look beyond the nutritional value and consider other aspects like sustainability, environmental impact and animal welfare, plant protein wins. This is also part of the package, and comprises all that it takes to create the protein food.
Nowadays most worldwide health organizations encourage an increase of plant protein consumption and a reduction or even elimination of animal protein, especially processed and red meat. The updated 2025-2030 Dietary Guidelines for Americans still recommend animal protein, nevertheless it also suggests incorporating variety of plant-sourced protein foods like beans, peas, lentils, legumes, nuts, seeds, and soy.
In conclusion
Protein is key for optimal health. We consume protein as part of a whole food, therefore we need to consider all the other nutrients that are packed in the food. From the nutritional view, both animal and plant protein have pros and cons. From the sustainability and animal welfare point of view, plant protein is a preferred choice. My recommendation is aiming for at least 1g of plant protein per kg of body weight per day.
The goal of this article was to provide new cues to evaluate protein sources from a more comprehensive angle, and debunk the myth that animal protein is always superior. Hopefully, it will help you make a more informed decision – one way or another.
Protein is important, and the choice is yours.
Be well,
Isabel
thrivebytheslice.com 