How to Get Protein on a Vegan Diet

One of the most common questions I get since going planted-based is “how do you get enough protein eating just plants?” Protein is an essential macronutrient your body uses to build and repair muscle tissue.

However, there’s a misconception about protein. First of all, you don’t need as much as you might think. In fact, the average person only needs 8 to 10% of their calories from protein according to Dr. Colin T. Campbell.

If you’re concerned about getting enough protein on a vegan or plant-based diet, then keep reading.

How do vegans and plant-based eaters get enough protein from their diet?

Admittedly, eating more plant-based foods forces you to look at foods a little differently.

Instead of looking at vegetables, fruit, grains, and other plant-based foods like carbs, see them as foods that can supply your body with all the macronutrients it needs.

For example, one cup of oats contains 11 grams of protein. That’s more than ⅕ of the daily requirement for most women. But traditional thinking would call a cup of grains a carb.

If you’re used to a traditional breakfast of bacon and eggs, you might be surprised by how much protein is in Noah’s morning bowl of oatmeal. Take a look at the infographic below.

Why do we need protein?

Protein is an essential part of our nutrition, making up about 17% of the body's weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair, and nails. 

Our immune system also requires protein to help make antibodies required to fight infection. Protein also plays a role in blood sugar regulation, fat metabolism, and energy function. Protein breaks down into 20 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, because the body cannot make them itself. 

Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins. As a vegan or plant-based eater, it's important that all these amino acids are included in the diet to provide optimum nutrition.

How much protein do you need?

First, let’s address how much protein you need. If you’re wondering how much to consume on a daily basis, check out my Daily Protein Intake Calculator to get a better idea. You can calculate your protein needs by clicking here.

But in reality, the appropriate question should be, “Am I getting too much protein?”

In general, if you’re an adult in a western country, your average protein intake (~1.3 g/kg/day) is about twice the Estimated Average Requirement (EAR, 0.66 g/kg/day).

As dietician and nutritional advisor Reed Mangels points out, American consumers are “obsessed” with protein – somewhat unnecessarily. In actual fact, only around one calorie out of every 10 we consume needs to come from protein in order to meet the body's needs. 

For a male consuming a plant-based diet, roughly 63 grams of protein should be consumed daily, and for a female, it's roughly 52. The exact amount can also vary by weight, muscle mass, and other factors.

Food addiction counselor Erin Wathen agrees. “This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it.”

“The average American eats more protein than they truly need and the sources they tend to get it from, being animal products, are terribly inefficient and expensive ounce for ounce compared to plant-based protein,” Mangels explains.

What is a complete protein?

Protein is the macronutrient in your body that builds and repairs muscle tissue. It's essential for digestion, metabolic function, and creating infection-fighting antibodies. Your brain, heart, liver, and muscles consist of protein. In short, a healthy body and mind really need it

So, what makes a protein complete? It depends on whether it has all 22 amino acids. Amino acids are the basic building blocks of protein. Our bodies naturally produce 13 amino acids, but the nine others need to be sourced elsewhere

“A protein is considered ‘complete' when it has nine essential amino acids in somewhat equal amounts,” says Meagan Ballard, a registered dietitian at INTEGRIS. 

Plant-based complete protein sources

Consuming a variety of whole plant-based foods will ensure you get all nine essential amino acids. However, there are many plant-based protein sources that are complete proteins.

Soy, quinoa, hemp seeds, spirulina, and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.

Are there 20 or 22 amino acids?

There’s confusion about whether there are 20 or 22 amino acids. Proteinogenic amino acids are amino acids that are incorporated biosynthetically into proteins during translation. Throughout known life, there are 22 genetically encoded (proteinogenic) amino acids, 20 in the standard genetic code and an additional 2 that can be incorporated by special translation mechanisms.

Bottom line: Unless you’re a food scientist, you don’t need to be concerned about the additional 2.

What is an incomplete protein?

Your body creates 13 of the 22 amino acids on its own. These are the non-essential amino acids. A complete protein has the non-essential amino acids plus the nine essential amino acids that need to be eaten. An incomplete protein has only some of the nine essential amino acids.

What are the best sources of protein?

The bottom line: The best sources of protein are whole plant foods, which provide ample protein without any cholesterol. 

Yes, meat, dairy, and other animal products contain protein. But so do vegetables, fruit, grains, and other plant-based products. The protein found in animal-based foods is that it’s a byproduct. 

We know that some of the strongest animals on earth consume large amounts of protein without consuming any animal products.

So, when we eat a steak and say we’re eating protein, in reality, that protein is coming from the plant-protein the animal consumed. Many foods contain more than one macronutrient. But labeling it as one is misleading and somewhat confusing.

And that’s why labeling meat as a “protein” and how is misleading.

Can you eat too much protein?

There is evidence suggesting too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats.

Your body can't store protein – once needs are met, any extra is used for energy or stored as fat. Excess protein intake also can lead to elevated blood lipids and heart disease, because many high-protein foods are high in total fat and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to individuals predisposed to kidney disease.

Is vegan and plant-based protein the same quality as animal protein?

Proteins are made up of amino acids, of which there are nine that human adults need in their diet. These are leucine, isoleucine, histidine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine.

However, there are 20 amino acids found in protein. The remaining 11 are deemed as non-essential.

Non-essential amino acids do not have to be provided by your diet. Your body is able to make amino acids itself through a process called transamination. 

The quality of protein we consume is important, as experts note that we need to consume the essential amino acids. The pattern of amino acids in an animal-based protein is similar to that of human cells, meaning they have a higher biological value than those from plant sources.

This doesn't mean plants are second-rate protein sources like people often thought. As long as a varied, balanced diet is consumed, you get all the amino acids you need from a vegan or plant-based diet. 

The 16 best protein sources for vegans, vegetarians, and plant-based

Now that you understand the importance of protein and the role it plays, let’s go through the top 16 plant-based protein sources.

1. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame all originate from soybeans. Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.

Edamame is immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.

Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.

Tofu doesn't have much taste, but easily absorbs the flavor of the ingredients it's prepared with. Comparatively, tempeh has a characteristic nutty flavor

All three contain iron, calcium, and 10-19 grams of protein per 3.5 ounces (100 grams).

2. Lentils

Lentils are a great source of protein with 18 grams of protein per cooked cup (240 ml).

Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.

3. Chickpeas and most varieties of beans

Kidney, black, pinto, and most other varieties of beans contain high amounts of protein per serving.

Chickpeas, also known as garbanzo beans, are another legume with high protein content.

Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

4. Nutritional yeast

This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams). Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes.

It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.

5. Spelt and teff

Spelt and teff provide 10–11 grams of protein per cooked cup (240 ml), making them higher in protein than other ancient grains. Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, which means it's gluten-free.

6. Hemp seed

Although not as well-known as other seeds, hemp seed contains 10 grams of complete, easily digestible protein per ounce (28 grams). That's 50% more than chia seeds and flaxseeds. Hemp Seed comes from the Cannabis sativa plant, which is notorious for belonging to the same family as the marijuana plant.

But hempseed contains only trace amounts of THC, the compound that produces the marijuana-like drug effects.

7. Green peas

Green peas contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk.

8. Spirulina

Spirulina is a blue-green algae and a nutritional powerhouse. Two tablespoons (30 ml) provide you with 8 grams of complete protein, in addition to covering 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs.

9. Amaranth and quinoa

Although often referred to as ancient or gluten-free grains, amaranth and quinoa don't grow from grasses like other cereal grains do.

For this reason, they're technically considered “pseudocereals.” Nevertheless, they can be prepared or ground into flours similar to more commonly known grains.

Amaranth and quinoa provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, which is rare among grains and pseudocereals.

10. Bread made from sprouted grains

Breads like Ezekiel bread are made from organic, sprouted whole grains and legumes. These include wheat, millet, barley and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than the average bread.

11. Soy milk

Milk that's made from soybeans and fortified with vitamins and minerals is a great alternative to cow's milk.

Not only does it contain 7 grams of protein per cup (240 ml), but it's also an excellent source of calcium, vitamin D and vitamin B12.

(Keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is recommended.)

12. Oats and oatmeal

Half a cup (120 ml) of dry oats contains about 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate. Oats are not considered a complete protein, but do contain higher-quality protein than other commonly 

13. Wild rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.

One cooked cup (240 ml) provides 7 grams of protein, in addition to a good amount of fiber, manganese, magnesium, copper, phosphorus, and B vitamins. 

Unlike white rice, wild rice is not stripped of its bran. This is great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

14. Chia seeds

Chia seeds contain 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams). They also contain a good amount of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, and antioxidants.

15. Nuts, nut butters, and other seeds

Nuts, seeds, and products made from them are great protein sources.

One ounce (28 grams) contains between 5–7 grams of protein (depending on the nut and seed variety). Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They also contain antioxidants, among other beneficial plant compounds

16. Protein-rich fruits and vegetables

You might be surprised to learn that all fruits and vegetables contain protein. However, the amounts are usually small. But some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.

They contain about 4–5 grams of protein per cooked cup. Technically it’s a grain, sweet corn contains about as much protein as these high-protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2–4 grams of protein per cup. 

Bottom line: You can get plenty of protein being plant-based

Protein makes up 17% of your body's weight. So, it makes sense that your body needs an adequate amount of protein whether you’re plant-based, vegan, or eating any other way. 

You only need about one calorie of protein for every 10 calories you consume to meet your body's needs. For men, that’s about 63 grams of protein each day and for a female, it's about 52. 

As long as you’re eating a healthy, plant-based diet and adding variety to your plate, you shouldn’t have a problem consuming enough protein each day. Of the previously mentioned sources of protein, which is your favorite?