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30 g on the label ≠ 30 g absorbed. Protein quality (DIAAS) Equalize for absorption, calories shift. Only a few plant proteins are both low-calorie and high-quality . Fiber is healthy but can lower protein digestibility, so planning matters if you rely on plants. If you reduce meat/dairy, plan for B12 (and consider calcium, iron, zinc, iodine). Both can fit a healthy diet know the trade-offs and choose what supports your goals. | alex_lueth
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