Where do vegans get protein?
Summary
Vegans get protein from legumes (beans, lentils, chickpeas), soy products (tofu, tempeh, edamame), seitan, nuts, seeds, and whole grains. A varied vegan diet easily meets protein needs without special planning.
Supported by 3 cited sources
Key Points
- 1Plant foods provide all essential amino acids, and a varied vegan diet easily meets protein requirements.
- 2The "protein combining" myth has been debunked. Your body pools amino acids throughout the day, so eating a variety of plant foods provides all essential amino acids without combining them at each meal.
- 3Many elite athletes thrive on vegan diets.
Evidence Summary
Key protein sources for vegans:
Legumes (highest protein per serving):
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Lentils: 18g protein per cup (cooked)
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Black beans: 15g per cup
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Chickpeas: 15g per cup
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Kidney beans: 15g per cup
Soy products:
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Tempeh: 31g per cup
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Tofu (firm): 20g per cup
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Edamame: 17g per cup
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Soy milk: 7g per cup
Seitan (wheat gluten):
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25g protein per 3.5 oz serving
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Highest protein density among plant foods
Nuts and seeds:
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Hemp seeds: 10g per 3 tablespoons
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Pumpkin seeds: 8g per oz
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Almonds: 6g per oz
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Peanut butter: 8g per 2 tablespoons
Whole grains:
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Quinoa: 8g per cup (complete protein)
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Oats: 6g per cup
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Brown rice: 5g per cup
Do vegans need to combine proteins?
No.
How much protein do you need?
The RDA is 0.8g per kg of body weight (about 0.36g per pound). For a 150-pound person, that's approximately 54g of protein daily—easily achievable on a vegan diet.
Athletic performance:
Organizations like the Academy of Nutrition and Dietetics confirm that well-planned vegan diets support all stages of life, including athletic performance.
Evidence quality: High—based on position papers from major dietetic associations and peer-reviewed nutrition research.
Supporting Evidence
Sources & Evidence
3 sources cited across 3 claims
Plant foods provide all essential amino acids, and a varied vegan diet easily meets...
ObservationalThe RDA is 0.8g per kg of body weight (about 0.36g per pound)
Meta-AnalysisOrganizations like the Academy of Nutrition and Dietetics confirm that well-planned...
Guideline