Plant-Based Nutrition Guide: How to Get Enough Protein

Plant-based eating is one of the fastest-growing food trends in the world. But the biggest concern for people moving toward a plant-based diet is getting enough protein. The good news is that with the right choice of plant foods, you can meet all of your body's protein needs. In this article, we look at the best plant protein sources and the role of nuts and superfoods.

How Much Protein Do We Need?

According to the recommendations of the World Health Organization, an average adult needs 0.8 g of protein per kilogram of body weight per day. That means a person weighing 70 kg needs about 56 g of protein a day.

Nuts: The Most Powerful Plant Protein Sources

Peanuts: The Protein Champion

With 26 g of protein per 100 g, peanuts have the highest protein content among nuts. Onjil pure peanut butter is the easiest way to add this protein to your daily diet. Just 2 tablespoons of peanut butter contain 7 g of protein.

According to the Harvard T.H. Chan School of Public Health, plant proteins such as peanuts and other legumes are a healthy alternative to red meat.

Almonds: Protein + Vitamin E

Almond butter, with 21 g of protein per 100 g, is not only a source of protein but also rich in vitamin E and calcium - two nutrients that may run low in plant-based diets.

Pistachios: A More Complete Protein

Pure pistachio butter, with 20 g of protein per 100 g and a wider range of amino acids, is one of the most complete plant protein sources among nuts.

Hazelnuts: Protein with an Unbeatable Flavor

Pure hazelnut butter, with 15 g of protein per 100 g and a mild, sweet flavor, is a delicious option for adding variety to your protein intake. Hazelnut and white chocolate butter is also a good fit for those who prefer a sweeter taste.

Superfoods: Completing Your Plant Protein

Chia Seeds

Chia seeds, with 17 g of protein per 100 g and all 9 essential amino acids, count as one of the few complete plant proteins.

Rolled Oats

Rolled oats, with 13 g of protein per 100 g and plenty of beta-glucan fiber, make a high-protein, filling breakfast.

A Sample Day on a High-Protein Plant-Based Diet

Breakfast (20 g protein)

• Rolled oats with peanut butter and chia seeds

Mid-Morning Snack (10 g protein)

• Piarom dates with almond butter

Afternoon Snack (8 g protein)

• A smoothie with pistachio butter, banana and plant-based milk

Key Tips for Plant-Based Nutrition

1. Eat a variety: every nut and seed has a different amino acid profile
2. Combine foods: grains + legumes or nuts = complete protein
3. Don't forget vitamin B12: this vitamin is found only in animal sources and should be taken as a supplement
4. Pair plant-based iron with vitamin C: for better iron absorption
5. Nut butter is the easiest plant protein source: the Onjil store offers a range of pure nut butters

Conclusion

Getting enough protein on a plant-based diet is not only possible but easier than you might think. Nuts, seeds and whole grains are excellent sources of plant protein. Peanut butter, almond butter, chia seeds and Onjil rolled oats are the best companions for a healthy, balanced plant-based diet.