Written by Joanne Cho, PCC Seed Bank Coordinator
My meat-loving son moved back in last year. Before the family meal is ready, he often asks, “Any protein?” So, I’ve decided to do some research on “any protein.” I intend to find plant-based proteins that match/outperform animal proteins in terms of nutrient content and health benefits, to encourage him to incorporate more plant-based protein into his diet.
First, let’s look at what protein is and what it does in our bodies.
Along with carbohydrates and fats, protein is one of the three main macronutrients our body needs. Protein is made of amino acids, which act like building blocks for many structures and functions in the body.
Did you know that after exercise or injury, your body uses protein to rebuild damaged tissues? Protein can also be used as energy if carbohydrates and fats are insufficient, but the body usually prefers to use protein for building and repair rather than as fuel.
Secondly, what plant protein sources are readily available and environmentally sustainable?
Here, I am focusing on wild greens. Per 100 g serving, the protein contents are: amaranth 3–4 g (as raw seeds 13-15g), warrigal greens ~3 g, Madeira vine ~3 g, dandelion ~2.7 g, plantain 2–3 g, and purslane ~2 g.
For context, lettuce usually contains about 1 g of protein per 100 g.
However, compared to the foods below, the protein contents of wild greens are relatively small, although they provide better dietary fibre and beneficial phytochemicals.
Protein density comparison
Food Protein (per 100 g)
- Beef ~26 g
- Egg ~13 g
- Tofu ~15 g
- Lentils (cooked) ~9 g
- Chickpeas (cooked) ~8–9 g
Thirdly, how much protein do we need daily to stay fit and healthy?
Protein needs vary depending on age, activity level, and health status, but there are general guidelines used by nutrition scientists.
Basic daily protein requirement:
0.8 g of protein per kg of body weight per day. So, if you weigh 60 kg, you need about 48 g of protein per day. However, certain groups benefit from higher intake:
- Active people or athletes: About 1.2–1.7 g/kg
- Older adults: About 1.0–1.2 g/kg (to help prevent muscle loss with age)
- People recovering from illness or injury: Sometimes 1.2–2.0 g/kg under medical guidance
Let’s say my son weighs 65 kg and is a marathon runner. Even at a requirement of 1.5 g/kg, he would need about 97.5 g of protein per day. At that rate, am I really going to convince him to switch from animal protein to plant-based protein? Am I?
So, I had to look further afield. After checking the nutrient content of many green vegetables I grow, bingo—I finally found it. Like a bluebird that symbolises happiness that you search for far and wide, it was actually right under your nose.
In my garden, I have perilla (Perilla frutescens), which is available in abundance from September to April. Perilla seeds fit my criteria perfectly in both macronutrient and micronutrient content, as shown below. And guess what? April is the harvest season for perilla seeds. I can simply grind them and use them as a “magic sprinkle” in nearly every meal or turn them into oil.
Macronutrients (per 100 g):
- Calories: ~560–600 kcal
- Protein: ~18–22 g
- Fat: ~40–45 g (mostly healthy oils)
- Carbohydrates: ~20–25 g
- Dietary fibre: ~15–18 g
A very balanced “seed nutrition profile”: protein + fat + fibre together.
Key micronutrients (per 100 g):
Minerals:
- Calcium: ~500–600 mg
- Magnesium: ~300–350 mg
- Phosphorus: ~500–600 mg
- Potassium: ~500–700 mg
- Iron: ~8–12 mg
- Zinc: ~4–6 mg
- Manganese: high (~2–3 mg)
Therefore, perilla is excellent for bone health, muscle function, and blood health, and it is one of the richest plant-based sources of omega-3 in the world.
Perilla is the star of the plant-based protein show all along. I knew it was good because I always felt more energetic and my skin looked glowing when I consumed it regularly, but I didn’t realise just how powerful it is.
So, do you think there is a glimpse of hope that this mother’s tough journey to convince her meat-loving son to incorporate more greens is coming to an end soon? We will see.
Step 1
Harvest perillas and amaranth. Early April is the right time for that.
Step 2
Share the perilla seeds with your free-range chooks. I didn’t have to ask them to come and eat. They just eat what is good for them without resisting, unlike my son.
Step 3
Put both seeds inside the separate paper bag and keep them in the shade until the seeds naturally fall in the bags. Usually takes a week.
Step 4
You grind the seeds and consume them whenever and wherever.