People have long asked the question: is plant or animal protein healthier? What is the healthiest form of protein? How do you get enough protein for your body? Is it possible to build muscle with plant protein?
Getting your daily protein needs is an important part of overall health. Examining various studies and individual considerations, we'll look at the benefits as well as the drawbacks of each protein for human consumption.
Here, we'll cover everything you need to know to answer the question: Are plant vs animal proteins healthier?
What is The Difference Between Plant and Animal Proteins?
Before we dive into what makes each protein different, it's important to first establish what they have in common. The human body needs 20 different kinds of amino acids. Some of which your body makes on its own. Nine of which you need from your diet, known as the essential amino acids.
So, whether you're getting your daily protein fill with a hearty bowl of grains, a lean chicken fillet or your preferred protein powder-made shake, the goal is the same. Plant and animal protein are still just… well… proteins – containing those same amino acids. However, this is where things begin to differ…
List of Plant Proteins:
Legumes
- Beans, lentils, chickpeas
- Soy products: tofu, tempeh, edamame
Grains
- Quinoa, buckwheat, Ezekiel bread
- Wheat, wild rice
Seeds
- Chia, hemp
Superfoods
- Nutritional yeast, spirulina
List of Animal Proteins:
Meat
- Beef, pork, lamb
- Poultry: chicken, turkey, duck
Seafood
- Fish: salmon, tuna, cod, sardines
- Shellfish: shrimp, crab, oysters
Dairy and Eggs
- Milk, cheese, yogurt
- Eggs (complete protein)
Other Sources
- Whey and casein protein
- Collagen and bone broth
Amino Acid Content
The most commonly noted difference between plant vs animal protein sources is the complement of the nine essential amino acids. With the exception of gelatin and collagen, animal proteins always contain the complete nine amino acids. Meanwhile, only some plant proteins contain all nine essential amino acids while others typically lack one or two.
This is to say that getting all your protein needs on a vegan or vegetarian diet is still manageable and completely sustainable for health. People adopting a plant-based diet require a greater variety of plant proteins to ensure they're getting all the essential amino acids.
Richness of Nutrients
Animal proteins have higher amounts of B12 than plant proteins due to bioaccumulation and supplementation of the livestock’s feed. This is why animal proteins always have higher levels of pre-formed fat-soluble vitamins such as vitamin D3. However, even the most carefully planned animal protein diet still needs to be supplemented with fruits and vegetables to get all the essential nutrients one needs.
On the other hand, plant protein sources boast many of the same benefits as animal protein sources while exclusively containing the likes of vitamin B1 (thiamine) and B9 (folate), phytochemicals, and dietary fibre.
Beyond that, you can acquire the same valuable nutrients in both plant and animal proteins, just in different forms. Plants offer non-heme iron and ALA omega-3s, while animals provide heme iron and DHA/EPA omega-3s. However, most commercial protein options today have essential nutrients integrated, making it possible to get your daily nutrients from either source.
Protein Absorption Rate
Beyond amino acid profiles and nutrient content, animal and plant proteins differ in how efficiently your body can digest and absorb them—a concept known as bioavailability. Animal proteins from meat, eggs, and dairy typically boast digestibility rates of 90-99%, as their structures closely resemble human proteins, allowing for easier breakdown and absorption.
Plant proteins present absorption rates between 70-90% due to their protective fibrous coatings and antinutrients like phytates and tannins. However, this 10-20% difference is considered relatively minor, only impacting those barely meeting minimum protein requirements. Simple cooking methods also make a big difference—well-cooked beans or soy products like tofu are much easier for your body to use than their raw counterparts.
Benefits of Plant Protein
- Higher in fiber which improves gut health, keeps you feeling full longer, and can help lower "bad" cholesterol through natural plant compounds
- Cholesterol-free and lower in saturated fat, helping keep your arteries cleaner and reduce inflammation throughout the body - Richer in vitamins, minerals, and antioxidants like vitamin E, magnesium, and plant compounds that are beneficial for overall health.
- Lengthened lifespan & reduced risk of chronic disease with studies showing plant protein eaters typically live longer with less heart disease.
- Better for weight management due to higher fiber content promoting fullness, lower calorie density
Drawbacks of Plant Protein
- Many plant proteins are incomplete, typically lacking one or more essential amino acids, which means vegetarians need to consume varied protein sources throughout the day
- Less protein-dense than animal sources, requiring larger portions to meet daily protein requirements
- Lower absorption rate due to fiber content and antinutrients, as the human body absorbs less of the protein compared to animal sources
Benefits of Animal Protein
- Contains all nine essential amino acids meaning it has a complete protein profile to meet the body’s protein needs
- Easier to digest and absorb with bioavailability rates higher than that of plant proteins by 10 - 20%, delivering more useable protein overall
- More absorbable forms of some essential nutrients like zinc, calcium, vitamin D3, retinol (vitamin A), and DHA/EPA omega-3s
Risks of Animal Protein
- Higher in saturated fat especially in red and processed meats, which may contribute to elevated cholesterol levels
- Associated with colorectal cancer risk particularly with regular consumption of processed meats like bacon and sausage
- May increase cardiovascular health risks with research showing connections between regular red meat consumption and higher risks of heart disease
- Linked to increased mortality with studies showing that regular consumption of red meat correlates with shorter lifespan, where each daily serving of unprocessed red meat increases death risk by 13%, while processed meat by 20%.
Factors To Consider
Product Quality Comparisons
When weighing whether plant vs animal protein is healthier, the degree of processing dramatically impacts nutritional value. Ultra-processed products will invariably contain more unhealthy fats, additives, and sodium than their wholefood counterparts. For example, it would be misleading to compare a wild-caught fish with an ultra-processed plant-based sausage, or vice versa.
Individual Needs
Everyone's body is different—what works for one person might not work for you. People who bloat easily from beans may find it easier to digest tofu. Factors like your existing health conditions and gut bacteria can affect how well your body uses different proteins. If you have specific health considerations, your protein needs might be unique too. There's no one-size-fits-all approach.
Health & Fitness Goals
Health and fitness goals play a big role in your choice of protein sources. For building muscle, animal protein eaters will probably find it easier to stick to what they know – animal proteins. On the other hand, people with cardiovascular complications or gout will significantly benefit from the lower saturated fat & cholesterol-free content of plant proteins.
Conclusion
In summation, plant proteins generally provide more health benefits and fewer health risks compared to animal proteins. Studies consistently show that increasing your plant protein intake is always beneficial to human health while the same cannot be said regarding animal protein.
However, factors like health conditions, health goals, and cooking/processing methods are integral in determining the most beneficial protein option for your body. So, whether you're building muscle, trying to lose weight, or simply exploring healthier eating… we hope this breakdown has helped you establish your latest nutrition goals and learn more about whether plant protein vs animal protein is healthier.
—
Thinking about eating more plant-based meals? Download the abillion app here! You’ll find an inspiring community of people from around the world championing healthier choices for their plates and the planet. Best part, we’ll help you make the connection between what you eat and its impact on the world. See how your reviews can make a difference with abillion’s Giving Program here.
We also have guides like Which E-numbers Are Not Vegan? if you’re ever in need of some tips to help you along your plant-based journey.
Want to learn more about plant-based protein options? Check out our industry analysis on Why More Brands Are Launching Their Own Plant-Based Meat here for the latest developments in this rapidly growing field.
References:
Mariotti, F. and Gardner, C.D. (2019) 'Dietary Protein and Amino Acids in Vegetarian Diets—A Review', Nutrients, 11(11), p. 2661. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6723444/
WebMD (2021) 'The Difference Between Animal and Plant Protein', WebMD. Available at: https://www.webmd.com/diet/difference-between-animal-protein-plant-protein
Arnarson, A. (2022) 'Animal vs. Plant Protein — What's the Difference?', Healthline. Available at: https://www.healthline.com/nutrition/animal-vs-plant-protein
Stabler, S.P. and Allen, R.H. (2012) 'Vitamin B12', in Erdman, J.W., Macdonald, I.A. and Zeisel, S.H. (eds.) Present Knowledge in Nutrition. 10th edn. Wiley-Blackwell, pp. 343-358. Available at: https://www.sciencedirect.com/topics/food-science/vitamin-b12 (Accessed: 20 May 2025).
