Where Do Vegans Get Their Protein?

Protein.  It’s at the heart of every conversation when anyone finds out you are vegan.  Thanks to corporate advertising on behalf of the meat and dairy industries, people everywhere believe that the only way to get protein is from eating animals.

Not true.

It is incredibly easy to meet protein requirements eating a vegan diet.

In fact, you don’t need as much protein as you might think.

First we’ll tell you the protein basics- what protein is and why your body needs it.  Next we’ll tell you how to get quality protein from plants and how to calculate how much you need.  We’ll answer the frequently asked questions about vegan protein and even debunk some vegan protein myths.  Then, we’ll show you high-protein vegan foods, vegan meats, and even protein supplements- all served alongside solid nutrition information provided by a registered dietitian who specializes in vegan nutrition.

Because vegan protein really is everywhere.


The Recommended Daily Allowance for protein is 0.8 grams/kg of ideal body weight. These recommendations are such that they should keep about 97% of people within their daily protein needs. Eating a well-balanced vegan diet full of vegetables, grains, legumes, nuts, and seeds will provide plenty of protein for the average person (and provide ample options to increases protein if needed).



1. Quinoa

Protein: 8 grams per 1 cup serving, cooked

2. Buckwheat

Protein: 6 grams per 1 cup serving, cooked

3. Hempseed

Protein: 10 grams per 2 tablespoon serving

4. Chia

Protein: 4 grams per 2 tablespoon serving

5. Soy

Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto)

6. Mycoprotein (Quorn)

Protein: 13 grams per ½ cup serving

7. Rice and Beans

Protein: 7 grams per 1 cup serving

8. Ezekiel Bread

Protein: 8 grams per 2 slice serving

9. Seitan

Protein: 21 grams per 1/3 cup serving

10. Hummus and Pita

Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus

11. Spirulina with Grains or Nuts

Protein: 4 grams per 1 tablespoon

12. Peanut Butter Sandwich

Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter






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