How to Get Enough Protein on a Vegan Diet

A vegan diet can easily meet protein needs with intentional food choices. The challenge is not so much total quantity as it is ensuring a range of amino acids, which requires eating a variety of protein sources rather than relying on one.

The best vegan protein sources

These foods provide the highest protein content per 100g among plant-based options:

• Seitan (wheat gluten): 25g protein per 100g. The highest protein density of any plant food, but not suitable for those with gluten sensitivity.
• Tofu: 8-15g per 100g depending on firmness. Extra-firm tofu is highest.
• Tempeh: 19g per 100g. Also provides fermented gut-friendly compounds.
• Edamame (cooked): 11g per 100g.
• Lentils (cooked): 9g per 100g.
• Black beans, chickpeas, kidney beans: 7-9g per 100g cooked.
• Hemp seeds: 31g per 100g. Easy to add to smoothies, yogurt or oats.
• Pumpkin seeds: 19g per 100g.
• Pea protein powder: 20-25g per serving. A popular supplement on a vegan diet.

Complete vs incomplete protein on a vegan diet

Animal proteins are complete: they contain all nine essential amino acids in adequate amounts. Most plant proteins are incomplete: they are low in one or more essential amino acids. The practical solution is variety, not careful combining at every meal. Eating a range of legumes, grains, nuts and seeds across the day covers all essential amino acids without needing to calculate pairings.

How much protein do you need

General guidelines suggest 0.8g of protein per kilogram of body weight per day for sedentary adults, rising to 1.2 to 2.0g per kilogram for active individuals and those building muscle. Some research suggests plant-protein needs may be slightly higher than animal-protein equivalents due to lower digestibility, so erring toward the higher end of the range is reasonable for active vegans.

Practical ways to hit your target

• Build at least one protein-rich food into every meal: tofu at breakfast, lentil soup at lunch, tempeh at dinner.
• Snack on edamame, roasted chickpeas or hemp-seed-topped dishes rather than low-protein snacks.
• Use legumes as a base ingredient rather than a side: lentil bolognese, chickpea curry, bean tacos.
• Add a protein powder to smoothies or oats if food sources alone are not hitting your target.

Nutrients to watch alongside protein

Vegan diets can be low in certain nutrients that often come packaged with protein-rich animal foods: vitamin B12, iron, zinc, calcium and omega-3 fatty acids. A registered dietitian can advise on whether supplementation or specific food choices are needed for your situation.

Protein Tracker helps you log your daily protein intake from any food source, including plant-based ones. For a comparison of protein-dense foods across all diet types, see the guide to the best high-protein foods.