Animal vs. plant protein: How to meet your body's amino acid needs

Protein is a key part of a balanced diet, but not all sources provide the same benefits. The German Nutrition Society (DGE) sets clear guidelines for daily intake, with differences for adults, athletes, and older people. While animal products offer complete protein, plant-based options often require careful combining to meet nutritional needs.

The DGE advises adults aged 19 to 64 to consume 0.8 grams of protein per kilogram of body weight each day. For those over 65, the recommendation rises to 1.0 grams. Athletes training at least five hours a week may need even more to support muscle recovery.

Animal-based foods like meat, fish, dairy, and eggs contain all essential amino acids. Plant sources, however, usually lack some—except for soy. To get a full range of amino acids from plants, people must mix foods like lentils, beans, quinoa, and whole grains.

Common plant-based protein sources include tofu, lentils, peas, and pumpkin seeds. A 100-gram serving of tofu provides 16 grams of protein, while 200 grams of cooked whole-wheat pasta offers 12 grams. Even a slice of whole-grain bread (50 grams) contains 3.5 grams.

Tofu production has deep roots in China, Japan, and Korea, but it is now spreading to Europe and North America. The world's top soybean producers—Brazil, the USA, Argentina, and China—supply the raw material for tofu, though exact production figures remain unclear.

Many high-protein products on the market are heavily processed. These often include sweeteners, added sugars, and artificial additives to enhance flavour and texture.

Meeting protein needs depends on age, activity level, and food choices. Animal products provide complete protein, while plant-based diets require variety to cover essential amino acids. The DGE's guidelines help ensure balanced nutrition, but processed high-protein foods may contain unwanted additives.