Plant protein: how much you need and where to get it

Daily needs

For an adult, the guideline is 0.8–1.2 g of protein per kilogram of body weight, and up to 1.6 g for active people. At 70 kg that is 56–110 g a day.

Where to get it

• Lentils and chickpeas: 20–25 g of protein per 100 g of dry product.
• Buckwheat: 12–13 g.
• Oats: 12–17 g, and more with pea protein.
• Pumpkin and flax seeds: 20–30 g.

How it works with Bonner

One cup of lentil cream soup gives about 10 g of protein, the ALIVE pea soup with protein up to 12 g. Two cups a day cover a quarter of your needs — no meat, preservatives or pots.