Protein

"Be careful you don't become malnourished eating vegan!" — this is probably the most common caution vegans and plant-based eaters hear.

And among all nutrients, "protein" is likely the most frequently called out. In today's fitness-obsessed culture flooded with whey protein ads, society seems gripped by "protein anxiety" — every meal needs to be high-protein, as if skipping one serving will cause immediate muscle loss.

What Does Protein Do?

Protein is genuinely important. Muscles, skin, hair, nails, enzymes, hormones, and antibodies all require protein as a building block. Protein isn't just about building muscle — it also supports body repair, immune function, and many vital physiological processes.

Long-term insufficient intake may lead to fatigue, decreased energy, muscle loss, slower wound healing, and weakened immunity. However, most plant-based eaters don't struggle because they can't get any protein — the real challenge is not knowing which foods contain sufficient protein, or not eating balanced enough meals.

Daily Protein Requirements

The general recommendation for adults is approximately 0.8 to 1 g of protein per kg of body weight. That means a 60 kg adult needs about 48–60 g of protein per day. Those who exercise regularly, are building muscle, are pregnant or breastfeeding, or are elderly may need 1.2 to 2 g per kg.

Rich Plant-Based Protein Sources

The plant world holds many excellent protein sources. Since 2011, Taiwan's Health Promotion Administration has ranked "legumes" first among recommended protein sources.

"Legumes" means the soy family — tofu, firm tofu, dried tofu, soy milk, edamame, black beans, and the increasingly popular tempeh are all excellent plant-based protein sources. Chickpeas, red lentils, whole grains, and nuts and seeds such as peanuts and pumpkin seeds also provide abundant protein.

Rather than worrying about protein deficiency, remember one simple principle: eat legumes or soy products at every meal, paired with a variety of whole grains and vegetables. With a balanced diet, getting enough protein is easy.

Plant Protein Rankings (per 100g food)

Is Plant Protein Less Bioavailable?

It's true that some plant proteins have slightly lower digestibility — but the difference is not as large as commonly believed. As long as you eat a balanced diet with sufficient legumes and soy products, most plant-based eaters can get adequate protein.

Interestingly, while many question plant protein bioavailability, fewer consider: what else matters besides absorption rate? Red and processed meats are rich in protein, but excessive long-term consumption may increase the risk of cardiovascular disease, type 2 diabetes, and certain cancers. That's a steep price to pay.

In contrast, plant-based proteins like legumes, tofu, soy milk, and edamame provide the amino acids the body needs, come cholesterol-free, and also deliver dietary fiber, phytonutrients, and antioxidants.

Are Most Plant Proteins 'Incomplete Proteins'?

This is technically true — but there's no need to worry.

The human body uses 20 amino acids to make protein, 9 of which must come from food (called "essential amino acids"). If a food lacks any one of these, it's classified as "incomplete." However, this is easily solved through complementary eating. For example, legumes are low in methionine while grains are low in lysine — but eating both throughout the day (along with nuts) provides "complete protein" and improves protein utilization. This is exactly the concept behind the 211 Plate.

Plant-based proteins are also low in fat, cholesterol-free, low in saturated fat, and high in dietary fiber — making them a friendlier choice for heart health and weight management, and an excellent foundation for long-term health.

*Note: Modern research shows it's not necessary to combine complementary proteins in the same meal. As long as you eat a sufficient variety of legumes, whole grains, and nuts throughout the day, your body can effectively use these amino acids to synthesize the protein it needs.