Eating enough protein is essential for muscular health, immune function, bone health and more — but did you know you can get plenty of protein from plants alone?
While protein from animal sources can be a healthy part of a balanced diet, research shows that getting at least some of your protein from plant-based sources is essential for good health. It's better for the planet, too.
The importance of consuming plant-based protein and eating a diet that isn’t solely centered around meat has come into focus as of late as new studies have highlighted the protective health benefits of plant foods. Cases of colorectal cancer have also been on the rise among young people, prompting experts to put more emphasis on the importance of eating enough fiber to help prevent it.
However, according to a new survey, most adults in the United States are not aware of the vast variety of complete plant-based protein options and believe at least some of their protein intake must come from animal products.
-
A new survey found that 87% of U.S. adults believe that in order to get enough protein, it is important to eat meat, dairy products, eggs, or other animal products.
-
Plant-based proteins can, in fact, meet all of an individual’s protein needs while offering additional nutrients such as fiber and antioxidants.
-
Consuming too much red and processed meat is associated with an increased risk for several chronic diseases, while increasing plant protein intake can reduce your risk of those same illnesses.
Survey results
The survey, commissioned by the Physician’s Committee for Responsible Medicine and conducted by Morning Consult, found that 87% of U.S. adults believe that in order to get enough protein, it is important to eat meat, dairy products, eggs, or other animal products.
It also found that overall, U.S. adults are generally hesitant to the idea that plant-based diets can be a sufficient source of protein and can contribute to muscle growth.
The poll was conducted among 2,203 U.S. adults from the general population between January 22 and 23, 2025. The interviews were conducted online, targeting age and income, and the general population data was weighted to approximate a target sample of adults based on educational attainment, age, race, and region. Results from the full survey have a margin of error of plus or minus 2 percentage points.
The survey concluded that adults across all demographics would benefit from learning more about plant-based protein.
“Efforts to increase awareness and knowledge of the abundance of types of plant-based protein, as well as the benefits of plant-based protein over animal-based protein, can help adults become more open to plant-based foods as a main source of protein and more confident that plant protein can properly sustain them,” the authors concluded.
Can you get enough protein from plants?
Contrary to the common belief reported in the survey, a plant-based diet that is well planned and executed can absolutely meet all of an individual’s protein needs, according to Sheri Gaw, RDN, CDCES, a registered dietitian and the owner of Sheri The Plant Strong Dietitian.
It is unfortunate there’s confusion regarding plant protein and how sufficient it can be for meeting protein needs.
Sheri Gaw, RDN, CDCES
Not only can plants fill your protein quota, but they can also offer additional nutrients that meat does not, Gaw says. Many plant protein sources are rich in antioxidants and fiber, which protect from disease development and progression.
“A diet that skimps on protective nutrients like antioxidants and fiber can put an individual at higher risk for chronic disease,” Gaw says. “The incorporation of plant protein helps to reduce fat intake and increase fiber and antioxidants, which can help to reduce the risk of chronic disease.”
If an individual believes they must source most or all of their protein from meat, they’re also more likely to consume high-fat and processed sources more often, says Parker Lane, MS, RDN, a plant-based nutrition expert and owner of Fig Lane Nutrition.
That’s a public health concern since heart disease is the leading cause of death in America, and high intake of saturated fat is associated with higher cholesterol levels — particularly LDL cholesterol (bad cholesterol), which increases your risk of heart disease.
Additionally, Lane notes that convenient processed meats like deli meats, bacon, and sausage — unlike processed plant-based proteins — are associated with an increased risk for certain types of cancers.
Gaw adds that a diet high in saturated fat also increases an individual’s risk for diabetes and obesity.
On the other hand, because many plant-based proteins provide fiber, they can help lower cholesterol, promote satiety, and improve digestion.
Research shows that substituting plant protein for animal protein improves LDL cholesterol, reduces risks for cardiovascular disease mortality (death), and prevents type 2 diabetes.
Which plant-based foods should you eat for protein?
While switching some of your protein sources from meat to plants may seem intimidating, there are several easy and affordable plant-based proteins you can incorporate into your diet.
Popular options for eating plant-based proteins are:
- Legumes - Example: black beans, green peas, chickpeas, kidney beans, lentils, soybeans
- Whole grains - Example: quinoa, farro, wild rice, barley, bulgur
- Nuts - Example: walnuts, almonds, pistachios, pecans
- Seeds - Example: ground flaxseeds, chia seeds, hemp seeds, pumpkin seeds
Tofu, which is made from soybeans, is packed with protein, Lane explains — containing 14 grams in about 3 oz of super firm tofu. It also offers unsaturated fat and, depending on the brand, calcium, which tends to be more difficult to get from plant-based foods.
“Soy has gotten a bad rap in the past, with claims mainly relying on research done in animals,” Lane says. “In humans, soy is considered safe and is associated with a reduced risk for coronary heart disease and breast and prostate cancer.”
Beans have protein and complex carbohydrates that contain lots of fiber, with about 15 grams in each per cup. They are also rich in minerals such as iron and zinc as well, Lane notes.
Textured vegetable protein is another meat substitute made from soy. A quarter cup has about 13 grams of protein, 5 grams of fiber, and 10% of your daily value for iron.
“It can be used for an easy swap for ground meat in several dishes,” Lane says.
The bottom line
At a time when chronic diseases are on the rise, and many are looking for ways to lead a healthier, longer life, more people could benefit from the knowledge that plants can offer plenty of protein alongside a number of other important nutrients.
Replacing even a small amount of meat in your diet with plant-based proteins can offer ample health benefits and reduce your risk of disease.
Your email will not be published. All fields are required.