What it does in the body
- Partial tissue building and repair
- Contributes to overall amino acid pool
- Often provides beneficial co-nutrients (fiber, phytonutrients)
- Supports metabolic functions when combined with complementary proteins
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No separate RDA; contributes to total protein goal of 56g | IOM DRI |
| Adult female | No separate RDA; contributes to total protein goal of 46g | IOM DRI |
| Pregnancy | Ensure complementary combinations to meet 71g total with all essential amino acids | WHO |
| Children | More critical to ensure completeness; PDCAAS-adjusted intake recommended | WHO |
| Older adults | Plant proteins may need 20-30% higher intake to match essential amino acid delivery of animal proteins | ESPEN |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Lentils (dal) | 9g per 100g (low in methionine) | south-asia |
| Black beans (cooked) | 8.9g per 100g (low in methionine) | latin-america |
| Brown rice (cooked) | 2.6g per 100g (low in lysine) | east-asia |
| Wheat bread | 9g per 100g (low in lysine) | global |
| Peanuts | 26g per 100g (low in methionine, lysine) | africa |
| Corn/maize (cooked) | 3.4g per 100g (low in lysine, tryptophan) | mesoamerica |
| Chickpeas (cooked) | 8.9g per 100g (low in methionine) | middle-east |
| Millet (cooked) | 3.5g per 100g (low in lysine) | west-africa |
If you don't get enough
Mild: Suboptimal muscle protein synthesis, mild fatigue, slower recovery from physical stress
Moderate: Reduced lean body mass, impaired immune response, poor wound healing, anemia from low lysine or methionine
Severe: Similar to complete protein deficiency if no complementary sources consumed — kwashiorkor-like presentation possible in vulnerable populations
Time to onset: Weeks to months depending on overall diet composition and individual amino acid reserves
Too much
Upper limit: No specific UL for incomplete proteins; same general protein ceiling applies (~2g/kg/day combined intake)
Unlikely to cause toxicity; excess plant protein may cause bloating and gas due to fiber and oligosaccharide content
How well you absorb it
60-85% depending on source and preparation; generally lower PDCAAS than complete proteins
Helped by: Soaking and sprouting legumes, Fermentation (tempeh, miso, dosa batter), Combining with complementary protein sources
Hindered by: Phytates, Tannins, Lectins in raw legumes, Trypsin inhibitors
Cooking & storage
Cooking, soaking, and fermenting significantly improve digestibility of plant proteins by inactivating trypsin inhibitors and reducing phytate content. Pressure cooking lentils can increase protein digestibility by 10-15%.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
