Where Do Vegans Get Protein?

Where Do Vegans Get Protein?


Where Do Vegans Get Protein?



It's the most common question vegans hear! The truth is, protein is abundant in plants. As long as you are eating enough calories, you are likely getting enough protein.

Top Sources:


  • Seitan (Wheat Meat): The protein king! 25g per 3.5oz.

  • Tofu, Tempeh, Edamame: 10-19g per 3.5oz. Complete proteins.

  • Lentils: 18g per cup (cooked).

  • Chickpeas & Beans: 15g per cup (cooked).

  • Nutritional Yeast: 8g per 2 tbsp.

  • Green Peas: 9g per cup (cooked).

  • Quinoa, Wild Rice, Oats: 6-8g per cup.

  • Nuts & Seeds: Hemp seeds (10g/3tbsp), Pumpkin seeds (9g/1oz).


    • The "Complete Protein" Myth


    You do NOT need to combine proteins (like rice and beans) at every single meal. Your body stores amino acids over the course of the day. Just eat a varied diet!

    Sample High-Protein Day (Approx 70g+)


  • Breakfast: Oatmeal with soy milk, flax seeds, and peanut butter.

  • Lunch: Lentil soup with whole wheat bread.

  • Snack: Handful of almonds and an apple.

  • Dinner: Tofu stir-fry with broccoli and quinoa.