Nutritional guide to protein requirements and plant-based sources

Protein is a vital nutrient essential for building muscles, bones, skin, and hair, as well as supporting cellular activities, energy production, and immune function. Because the body cannot synthesize all necessary amino acids, daily dietary intake is required.

Daily protein requirements vary based on age, weight, sex, and physiological state. For example, children require approximately 10 grams daily, while school-aged children need between 19 and 34 grams. Adolescents assigned male at birth may need up to 52 grams, while those assigned female may need 46 grams. Adults assigned male at birth typically require about 56 grams, whereas adults assigned female require approximately 46 grams, increasing to 71 grams during pregnancy or breastfeeding. Athletes, surgical patients, and those recovering from injury may also require higher amounts.

Plant-based sources provide significant protein options. Chickpeas contain about 9.13 grams per half cup, tofu offers approximately 21.8 grams per half cup, and tempeh provides about 16.9 grams per half cup. Other sources include legumes, nuts, milk, and whole grains.