Where do vegans get protein?

Last reviewed: January 10, 2026

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.

Evidence Summary

The short answer: Plant foods provide all essential amino acids, and a varied vegan diet easily meets protein requirements. Key protein sources for vegans: Legumes (highest protein per serving):

Lentils: 18g protein per cup (cooked)
Black beans: 15g per cup
Chickpeas: 15g per cup
Kidney beans: 15g per cup Soy products:
Tempeh: 31g per cup
Tofu (firm): 20g per cup
Edamame: 17g per cup
Soy milk: 7g per cup Seitan (wheat gluten):
25g protein per 3.5 oz

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