Top Ways to Get Enough Protein As a Vegan

One of people’s favorite questions to ask when they meet a vegan is the dreaded, “Where do you get your protein?”

When someone asks me this, I respond, “Sadly, I can never eat protein, because it only comes from meat.” Then I rush to the hospital to get treated for protein deficiency.

At least, that’s what I imagine happening.

In all seriousness, it can be tricky to re-learn where to get protein when you’ve spent your whole life using meat to fulfill that nutritional guideline. That’s why I’ve made this guide to show you all of the wonderful plant-based protein options available on a vegan diet.

How much protein do I need?

Before you can decide where you’re going to get your daily protein, it will be helpful to know exactly how much you need.

Please note that these are general guidelines, and numerous factors can change how much protein you need, such as weight and lifestyle. People who are pregnant or who are trying to build muscle typically need more. Consult your doctor for the most accurate recommendations.

Small children between the ages of 1 and 3 should get 13 grams per day.

Children between the ages of 4 and 8 should get 19 grams per day.

Children between the ages of 9 and 13 should get 34 grams per day.

Teenage girls between the ages of 14 and 18 should get 46 grams per day.

Teenage boys between the ages of 14 and 18 should get 52 grams per day.

Adult women should get 46 grams per day.

Adult men should get 56 grams per day.

*Information from https://www.calculator.net/protein-calculator.html

Can I get that much as a vegan?

Most vegans have no problem getting their recommended daily amount, and there are even vegan bodybuilders!

Vegetables

There is protein in almost everything. Moreover, this smaller source adds up throughout the day, but most people don’t think of it. Here’s how much protein is packed into your favorite veggies (per 100 grams):

• Mushrooms – 6g
• Sun-dried tomatoes – 11g
• Peas – 6g
• Horseradish – 4g
• Broccoli – 4g
• Garlic – 6g
• Corn – 4g
• Brussel Sprouts – 3g
• Spinach – 3g

Beans, Nuts, and Legumes

Beans, nuts, and other legumes are a fantastic way to get your protein from whole foods. These are typically going to have a higher content than vegetables. Here’s how much you can get per 100 grams:

• Black beans – 9g
• Pinto beans – 21g
• Chickpeas – 19g
• Lentils – 9g
• Peanuts – 25.8g
• Almonds – 21g
• Walnuts – 15g
• Cashews – 5g
• Edamame – 18g

Tofu

This is the big one that a lot of people think of when they think of vegans. Tofu is a great source of vegan protein! 100 grams of this (just under 1/2 cup) has 8 grams of protein.

Tofu is a great versatile option, with dozens of ways to add it to different recipes. Check out ways to use tofu here.

Other soy-based options include tempeh, a fermented tofu that has 18 grams of protein per 100 grams. There’s also seitan, a gluten-based ingredient which commonly substitutes for meat and has 25 grams of protein per 100 grams. Both are delightful ways to hit your nutritional needs.

Mock Meats

Mock meats are a nice addition to your meal if you find yourself missing meat dishes. A lot of them are packed with more protein per 100 grams than the other items on this list. (Note that most of these have a serving size smaller than 100 grams).

They vary in quality and levels of preservatives, so if you’re trying to be healthy these shouldn’t be your main source of protein. But as long as you enjoy them in moderation, you should be just fine!

Here’s how much protein you can find in each of these items:

• Mock duck – 15g (per 100 grams)
• Beyond Burger – 20g (per burger)
• Gardein Chick’n – 18g (per serving)
• Morningstar Sausage Patties – 8g (per serving)
• Tofurky Deli Slices – 13g (per serving)
• Quorn Chicken Nuggets – 12g (per 5 nuggets)

As you can see, there are a lot of great options available. You probably already eat some of these anyway.

What’s your favorite plant-based protein source?