Do vegan diets give you enough protein? Here are our favorite plant-based protein sources that will fill and fuel you

  • 3 Minutes Read
Sue Heikkinen
Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Wondering if you can meet your needs solely from plant-based protein sources? Yes, you can, and here's how!

Plant-based protein sources

"How do you get your protein?" is a common question directed toward those following a plant-based or vegan diet. Indeed, protein is critical for muscle rebuilding and repair and immune function. Rest assured; you can easily meet your needs with plant-based protein sources.

What are the best plant-based protein sources?

Dried beans and peas (legumes), soy, nuts, and seeds are especially high in protein and valuable vitamins and minerals.

Soy products (tofu, soy milk, tempeh, and meat substitutes) are highly digestible and provide higher and more concentrated protein content than other legumes. Some "fake meats" closely mimic the flavor and texture of meat. While a welcome treat for people missing their favorite burger, these highly processed products do not come with the same health and nutrition benefits as other plant-based proteins.

Whole grains, preferably, and vegetables provide protein in smaller quantities. Fruits, fats, and oils provide essential nutrients but minimal protein.

You may consider plant-based protein powders from soy, hemp, pea, chia, and other sources if you are on a reduced-calorie, vegan diet and have difficulty meeting your protein needs.

Food: Almonds, dry roasted
Portion: 1 ounce (28g; about 23 almonds)
Protein (grams): 6
Calories: 167

Food: Beyond Burger®
Portion: 1 patty
Protein (grams): 20
Calories: 220

Food: Edamame
Portion: ½ cup (shelled)
Protein (grams): 7
Calories: 90

Food: Hemp Seeds
Portion: 2 tablespoons
Protein (grams): 6
Calories: 111

Food: Hummus
Portion: ⅓ cup
Protein (grams): 7
Calories: 198

Food: Lentils
Portion: ½ cup, cooked
Protein (grams): 9
Calories: 113

Food: Peanut butter
Portion: 2 tablespoons
Protein (grams): 7
Calories: 191

Food: Peas
Portion: 1/2 cup, cooked
Protein (grams): 4
Calories: 59

Food: Pumpkin seeds
Portion: 1 ounce (28g)
Protein (grams): 9
Calories: 163

Food: Quinoa
Portion: 1/2 cup, cooked
Protein (grams): 4
Calories: 111

Food: Seitan (wheat gluten)
Portion: 3 ounces (85g)
Protein (grams): 21
Calories: 120

Food: Spinach
Portion: 1/2 cup, cooked
Protein (grams): 3
Calories: 21

Food: Tempeh
Portion: 3 ounces (85g)
Protein (grams): 17
Calories: 166

Food: Tofu, extra-firm
Portion: 3 ounce
Protein (grams): 8
Calories: 71

Do I need to worry about complete proteins or combining proteins?

Fortunately, no. There are 9 essential amino acids (protein-building blocks) the body can't produce on its own. Plant-based protein sources, with a few exceptions like soy and quinoa, are low in one or more of these essential amino acids. As long as you eat a variety of plant protein sources throughout the day, there is no need for concern. Your liver stores a reserve of amino acids used to build proteins. Actively choosing foods with "complementary proteins" at each meal is not necessary.

How much protein do I need?

We recommend a minimum of 1 gram of protein per kilogram body weight (or about 0.45 gram per pound) per day for vegan diets. Our recommended goal is slightly higher than the RDA of 0.8 gram per kilogram and accounts for decreased digestibility of some plant proteins.

Example: If you are 170 pounds, which converts to 77 kilograms (170 lbs divided by 2.2 lbs per kg), then 77 grams of protein per day is a reasonable target.

Another strategy is to use is MyNetDiary's default protein target of making 20% of your calories from protein. While a healthy range of protein is 10-25% of calories, MyNetDiary incorporates a higher goal to help minimize muscle loss and help you feel full.

Example: For a 1400-calorie plan, 20% of calories would be 70 grams of protein.

Rather not do the math for every meal? MyNetDiary Premium can help you set your individual protein goal.

Note: If you have a kidney or liver condition, you may have a different protein goal. Talk to your doctor or dietitian for specific nutrition recommendations.

What if I am an athlete?

Plant-based proteins fuel many elite athletes and may even offer performance advantages. As an athlete, your protein requirements are likely higher, especially if you limit your calorie intake.

The goal for athletes is typically between 1.2-2.0 g per kg of body weight (or about 0.5-0.9 g per lb).

For more detailed information about protein and other nutrients for athletes, read this position paper.

What can plant-based protein do for weight loss?

Important for weight loss, protein foods take longer to digest than carbohydrates, so you will likely stay full longer if you eat some protein at each meal. Strength-training exercises and eating enough protein also help prevent the loss of muscle mass as you lose weight.

Plant-based proteins from legumes, nuts, and seeds can satisfy and fill you due to their high fiber content, keeping you within your calorie budget.

Beware of consuming too much protein. More protein isn't necessarily better. Exceeding your calorie budget with too many protein calories often results in weight gain.

Tip: Aim for at least 60g of protein daily on a weight-loss diet.

A sample menu with plenty of plant-based protein

Protein (grams)
Steel-cut oats, 1 cup cooked7
Soy milk, 1 cup7
Blueberries, 1 cup1
Chia seeds, 1 tablespoon2
Almonds, 2 tablespoons sliced3
Total: 20 g
Extra-firm tofu, 3 ounces8
Quinoa, 2/3 cup cooked6
Pumpkin seeds, 1 tablespoon3
Broccoli, 1 cup chopped3
Total: 20 g
Whole wheat pasta, 1 cup cooked8
Olive oil, 2 teaspoons0
Spinach, 1/2 cup cooked3
White beans, 1/2 cup9
Dark chocolate, 1 ounce2
Total: 22 g
Popcorn, 3 cups3
Nutritional yeast, 2 teaspoons3
Oatmilk yogurt, small carton3
Orange, medium1
Total: 10 g
Daily Total: 72 g

For more help planning a vegan diet:

Starting a vegan diet? Follow these steps

6 Essential nutrients for vegans

Position paper on vegetarian diets from the Academy of Nutrition and Dietetics.

MyNetDiary's Premium Recipe collection includes more than 150 vegan recipes, such as Skillet Tofu with Greens and Peanut Sauce.

Adapted from original content by Kathy Isacks, MS, RD, CDCES

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Meal Planning & Diets->Vegetarian
Mar 6, 2023

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