Protein is having a moment. Everyone seems to be looking for more of it, and manufacturers are taking advantage—adding every type of protein to just about anything you can imagine.

You can buy giant tubs of whey, casein, egg white, collagen, beef, and milk protein isolate—to name a few.

You’ll find protein added to gummy bears, frosted pop-up toaster pastries, coffee, and even water—yes, protein water is a thing. Also available now: extra protein swirled into your peanut butter.

As everyone chases more protein, we decided to take a closer look—at the environmental impact of different types of protein sources, how much our bodies actually need, and the many ways to get it.

Diet, Protein, and Environmental Impact

Farming already covers nearly half of Earth’s land surface, drives about a third of global greenhouse gas emissions, and consumes the vast majority of the planet’s freshwater.3 However, not all foods have an equal impact. Production of animal-based foods tends to have higher GHG emissions than producing plant-based foods—and dairy and especially red meat (particularly beef, lamb, and goat) stand out for their disproportionate impact.³

In the United States, roughly half of all dietary protein comes from animal products. Americans eat about three times more meat than the global average. Moving some of that towards plant based sources can be an important lever in mitigating the worst effects of climate change while meeting nutritional guidelines.²

Protein Scorecard

Source: World Resources Institute, www.wri.org/proteinscorecard

Exactly how much protein do we need?

We need protein every day. It’s the building block of muscle and plays a key role in keeping our skin, hair, nails, and hormones healthy. It also carries vitamins through the body and helps the immune system stay strong.⁷

But how much? According to the Mayo Clinic¹, protein should make up about 10–35% of your daily calories. On a 2,000-calorie diet, that’s roughly 50 to 175 grams per day.

Another way to think about it is by body weight. The general guideline for adults is 0.8 grams of protein per kilogram of body weight—that’s about 55 grams a day for someone who weighs 150 pounds (68 kilograms).

If you’re over 40, aim for 1.0–1.2 grams per kilogram to help preserve muscle—about 68 grams for a 150-pound adult.

If you’re physically active—say, training for a marathon or lifting regularly—target 1.2–1.7 grams per kilogram. That’s 95 grams for a 150-pound adult.

Recommended Protein Requirements by Body Weight, Age, and Activity Level

 

Putting all that into practice can be tricky. It’s a lot to keep track of, and it turns out most of us eat more protein than we need—about 20% more than recommended.⁴ 

The Complete Profile

There’s one more important consideration from a health perspective. While animal proteins come with a greater environmental cost, they’re also complete proteins—meaning they contain all the amino acids the body needs. Most plant-based proteins, by contrast, are incomplete on their own.

You can get most of the way there with plants, but variety is key. Single plant foods rarely provide all the essential amino acids in perfect balance, but they complement one another beautifully. Beans and lentils bring lysine, grains offer methionine, and nuts and seeds fill in other gaps. There’s a reason beans and rice are a classic combo. One plant based protein highlight is quinoa because it naturally contains all nine essential amino acids.

If you’re cutting out animal products altogether, some experts suggest considering supplements for some nutrients like vitamin B12 and omega-3s as those are challenging to get only from plants. Of course, consult your doctor to understand your specific needs in more detail.^3,5

Rootstock’s Protein Punches

At Rootstock, we’ve got a collection we call Protein Punches. These beans, nuts, and nut butters are delicious, humble, shelf-stable, and endlessly adaptable.

In the nut department, you’ll find almonds, almond butter, and walnuts from Burroughs Family Farms. The Burroughs grow with intention—balancing productivity with deep ecological care—and in 2022 became the first almond farm in the U.S. to earn Regenerative Organic Certification.

According to marketing literature from Burroughs, research at Utah State University University shows that their regenerative almonds contain higher levels of B vitamins (B1, B2, B3, and B5), along with increased minerals such as copper, magnesium, potassium, and phosphorus—signs of living soil and healthy plants. A single ounce (about 23 nuts) delivers six grams of protein, vitamin E, magnesium, and heart-healthy fats.

Snack on them, toast and sprinkle them, or blend them into smoothies and spreads.
Their almond butter is as pure as it gets—just almonds, nothing else.

Walnuts bring a little less protein—about four grams per ounce—but they make up for it with heart-healthy omega-3s and potent antioxidants. They add richness to salads and oatmeal or depth to baked goods and sauces. Both nuts are nutrient-dense, but they work best as complements: small, flavorful ways to round out meals rather than carry the full protein load on their own.

Then come our beans—the anchors of the Protein Punches lineup—which we source from Fifth Crow Farm. Each variety offers its own texture, flavor, and nutrient profile, but all provide roughly 14–16 grams of protein per cooked cup, plus plenty of fiber and minerals.

Rio Zape beans, a Southwest heirloom thought to descend from the ancient Hopi Purple bean, have a dense, creamy texture and a flavor laced with chocolate, coffee, and spice. They’re spectacular in refried beans, chili, or earthy stews.

Cannellini beans, the silky white kidneys of Italian cooking, bring a gentle nutty flavor to soups, salads, and purées. They’re the backbone of countless Tuscan dishes and a natural fit for Mediterranean eating—keep a batch on hand and toss them into a salad.

Finally, we have Mr Phipps beans. As you may have guessed from the name, there’s a story there as covered by the New York Times in 1989. Tom Phipps, was a connoisseur of heirloom beans, grew over 60 varieties on his farm in Pescadero with his wife Valerie. The Phipps supplied restaurants like Chez Panisse with their amazing beans. Since Mr. Phipps has passed, Fifth Crow Farm continues to grow his pebble beans, keeping his legacy alive. It’s a rare heirloom variety—delicate, creamy, and mild. They’re perfect in brothy soups or alongside grains where their subtlety can shine.

Together, these beans and nuts illustrate what Rootstock is all about: simple, whole ingredients that punch above their weight—good for you, good for the planet, and deeply satisfying in everyday meals. Rootstock probably won’t be your only protein source, but we aim to bring you special, wholesome, locally grown foods that can be part of your protein picture.

 

Sources

1 Mayo Clinic Health System. “Are You Getting Too Much Protein?” Speaking of Health. Accessed Month Day, Year. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

2 Smith, K., Watson, A. W., et al. “Meeting the Global Protein Supply Requirements of a Growing and Ageing Population.” European Journal of Nutrition 63 (2024): 1425–1433. https://doi.org/10.1007/s00394-024-03358-2

3 Harvard T.H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. Retrieved October 17, 2025, from https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/#protein-planet

4 World Resources Institute. (2016, April 20). Protein Scorecard. Retrieved October 17, 2025, from https://www.wri.org/data/protein-scorecard

5 Mayo Clinic Staff. (2023, March 1). Vegetarian diet: How to get the best nutrition. Mayo Clinic. Retrieved October 17, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446

6 Harvard T.H. Chan School of Public Health. (2024, January 16). Protein is important—but we’re eating too much, experts say. Harvard University. https://hsph.harvard.edu/news/protein-is-important-but-were-eating-too-much-experts-say/

7 Slomin, J (2020). Sports Nutrition For Young Athletes: A Game Winning Guide To Maximize Performance. Rockridge Press.