Plant-Based vs. Animal Protein: Is One Better? 5 Key Differences

The allure of plant-based diets continues to grow, with plant-based protein options becoming widely available. According to a recent survey, 65% of people in the U.S. have tried a plant-based protein in the previous year. The most commonly consumed plant proteins were plant-based meats and milk alternatives. 

The popularity of plant-based proteins seems to be driven by their perceived health and environmental benefits. And it’s true that protein plays a vital role in health. But while most folks in the U.S. have no trouble getting enough protein, the quality of the protein does vary between sources. 

Getting enough protein in your diet is important for building muscle and bone strength. Protein is also important for building and repairing cells and tissues, regulating hormones, and transporting oxygen throughout the body.

Let’s dive into the differences between animal-based and plant-based proteins.

Animal vs. plant protein sources

Protein is found in a variety of foods, including animal and plant-based food sources. Animal-based proteins include: 

• Beef

• Lamb 

• Pork

• Poultry

• Seafood and shellfish

• Eggs

• Dairy products (milk, cheese, yogurt)

There are many options for plant-based proteins available in both grocery stores and restaurants. These include traditional plant proteins as well as newer plant-based meats and seafood alternatives. Some common plant protein sources include: 

• Soy and soy-based products (like tofu, tempeh, and soy milk)

• Legumes (like dried beans, peas, and lentils) 

• Nuts 

• Seeds

• Whole grains

• Some vegetables

• Meat alternatives 

With so many options available, it’s not hard to get enough protein in your diet. But there are some differences between animal and plant proteins that may influence your dietary choices.

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Amino acid profile: complete vs. incomplete protein

Amino acids are the building blocks of protein. There are two types: essential amino acids and non-essential amino acids. 

Essential amino acids are amino acids that we can only get from the food we eat. Non-essential amino acids are those that our bodies can make on their own.

Animal proteins contain all nine essential amino acids, so they’re often referred to as “complete” proteins. A few plant proteins also contain all nine essential amino acids. These include: 

• Soybeans

• Quinoa

• Hemp seeds

• Seaweed

But most plant proteins are considered “incomplete” proteins. This means they provide only some of the nine essential amino acids. That said, consuming a variety of different plant proteins throughout the day can supply you all the amino acids you need.

Nutrition

Both animal and plant proteins contain important nutrients. Although they’re very different, one isn’t necessarily more nutritious than the other. As with most things, consuming a variety of different protein sources is key to a diet rich in nutrition.

Protein content 

Below is an overview of how some common animal and plant protein sources compare when it comes to protein content. You can see that these sources vary quite a bit in the amount of protein per 100 g serving. 

Similarly, different types of milk also vary in their protein content. 

Other nutrients

But be sure to check the label if other nutrients are also important to you. For example, oat milk has more fat, with 5 g per serving, compared to up to 2 g in other types of milk. 

Animal-based proteins are a good source of vitamin B12, iron, and zinc. But some sources — especially red meat — can be high in saturated fat and cholesterol. So, you’ll want to moderate your intake of these types of protein to lower your risk of heart disease and stroke.

Seafood products are good sources of omega-3 fatty acids, and dairy products are rich in calcium and vitamins D and A. 

Plant-based proteins are typically low in saturated fat and are good sources of:

• Fiber 

• B vitamins

• Healthy unsaturated fats 

• A variety of vitamins and minerals

• Antioxidants

Diversifying your sources of protein will ensure that you meet all your nutritional needs. 

Absorption of plant vs. animal proteins

Your body breaks protein down into amino acids, which are absorbed in the small intestine. These amino acids travel through your bloodstream to different parts of your body, helping to repair tissues and build muscle. 

Animal proteins are typically absorbed very easily. On the other hand, the absorption of plant proteins varies. This means you may not actually get as much protein from your plant source. The difference may be because plant proteins contain “antinutrients.” These are compounds that may interfere with the absorption of protein, vitamins, and minerals. 

But antinutrients — including oxalates, tannins, phytoestrogens, phytates, and antioxidants —  also offer some health benefits. So, you shouldn’t skip plant proteins altogether. 

Much more research is needed to fully understand the true impact of antinutrients on human health and digestion. For now, as you may have guessed, it’s helpful to vary your protein sources as much as possible. 

Which protein sources are best for gut health?

The study of gut health is rapidly evolving and complex, especially in relation to overall health. Research supports differences in gut microbial systems after eating plant-based versus animal products. But other dietary factors — like fiber and fats — also play a role. At this point, it’s not clear if one source of protein is better than another.

What’s known is that a diverse diet, that includes both plant and animal proteins, seems to be beneficial for our gut health. For example, research on the Mediterranean diet has shown positive changes in gut health and a decrease in inflammation. This style of eating is rich in plants but also contains some animal protein. 

More research is needed to fully understand the differences between plant and animal proteins on gut health.

Best protein sources for strength and muscle building

When it comes to weight loss and muscle strength, both animal and plant proteins are helpful. 

Building muscle requires a combination of exercise along with eating enough of the right type of protein. Animal proteins are typically better for this. But those who stick to a plant-based diet can still build muscle if they plan well. Some plant proteins are better at helping to build muscle than others. This can depend on the essential amino acids they provide. 

Increasing the amount and variety of plant proteins throughout your day will help you get enough essential amino acids to support muscle building.

What about plant-based meat products?

A variety of plant-based meat products, or meat alternatives, are readily available in the grocery store. But are they better for you than their animal-based counterparts? The answer depends on the overall nutritional content of the product. 

In general, most plant-based meat alternatives are lower in calories and saturated fat and higher in fiber than similar animal-based products. But they often contain higher levels of sodium and carbohydrates, and sometimes less protein. The protein digestibility may also be lower in these plant-based alternatives. It’s important to compare food labels before buying anything.

Some small studies have shown small improvements in weight and cholesterol levels when people ate meat alternatives instead of meat. More research is expected in this area as these products continue to grow in popularity.

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura M. Ali, MS, RDN, LDN, is a dietitian and culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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