The Truth About Protein in Plant-Based Diets
When discussing plant-based diets, the topic of protein often takes center stage. “Where do you get it?” “How much do you need?” “Can you make it work?” The reality is that many concerns about protein in vegetarian and vegan diets are overblown — and certainly shouldn’t serve as a deterrent.
The truth is that plant-based eaters can absolutely get enough protein to maintain a healthy diet, build muscle, and succeed athletically at the highest levels. Like any diet, it all comes down to understanding nutrition and making intentional choices.
If you’re ready to begin or optimize your plant-based diet, here’s everything you need to know.
How Much Protein Do You Need?
Protein is one of the three macronutrients (alongside carbohydrates and fats) that your body relies on for energy and vital functions. It’s a building block for muscles, skin, and tissues, essential for hormone production, immune support, and more.
General Guidelines
For the Average Adult: The recommended dietary allowance (RDA) is 0.8 grams per kilogram of body weight, or about 10% of daily calorie intake. For example, a 150-pound individual would need around 54 grams of protein per day.
For Active Individuals: Athletes and those aiming to build muscle may need 1.2–2.0 grams per kilogram of body weight, or up to 30% of their daily calorie intake. A 150-pound athlete might aim for 82–136 grams per day.
Do Vegans Need More Protein?
A common misconception is that vegetarians and vegans require significantly more protein to compensate for plant-based sources. While it’s true that many plant proteins are less concentrated than animal-based options, you can meet your protein needs by consuming larger portions or combining foods strategically.
The Myth of Complementary Proteins
For years, the idea of combining “complementary proteins” (like rice and beans) at every meal was promoted as a necessity for plant-based eaters. While it’s true that animal proteins are “complete” (containing all nine essential amino acids) and many plant proteins are “incomplete” (missing one or more), this concern is unnecessary.
In fact, there is very little evidence that a vegan or vegetarian who eats a healthy, well-rounded diet is at any risk of a protein deficiency.
As long as you’re eating enough calories and nutrient-dense foods, there’s no need to stress over specific combinations of plant-based proteins.
The Two Nutrients to Watch For
While protein deficiencies are rare in well-planned plant-based diets, there are two nutrients vegans and vegetarians should monitor:
Vitamin B12: Not produced by plants, B12 can be obtained through fortified foods or supplements.
Iron: Plant-based iron is less easily absorbed, so include vitamin C-rich foods to boost absorption or consider supplements if needed.
Top Plant-Based Protein Sources
1. Legumes
You’ll find legumes at the center of most plant-based diets. A great source of protein, fiber, and other nutrients, legumes can serve as the base of many great dishes.
Lentils: 1 cup cooked = ~18g protein
Chickpeas (Garbanzo Beans): 1 cup cooked = ~15g protein
Black Beans: 1 cup cooked = ~15g protein
Edamame (Soybeans): 1 cup cooked = ~18g protein (Complete protein)
2. Tofu, Tempeh, and Soy Products
Made up of complete proteins, soy products are a staple of vegetarian and vegan diets.
Tofu (Firm): ½ cup = ~10g protein
Tempeh: ½ cup = ~15g protein
Soy Milk: 1 cup = ~7g protein (Complete protein)
3. Whole Grains
Whole grains are often overlooked as protein sources but can contribute significantly to your daily intake.
Quinoa: 1 cup cooked = ~8g protein (Complete protein)
Farro: 1 cup cooked = ~6g protein
Brown Rice: 1 cup cooked = ~5g protein
Oats: 1 cup cooked = ~6g protein
4. Nuts and Seeds
While not complete proteins on their own, they’re easy to combine with other foods as a snack or topping.
Almonds: ¼ cup = ~7g protein
Pumpkin Seeds: ¼ cup = ~8g protein
Chia Seeds: 2 tablespoons = ~5g protein (Complete protein)
Hemp Seeds: 2 tablespoons = ~6g protein (Complete protein)
5. Seitan (Wheat Gluten)
Seitan is one of the highest-protein plant-based foods, often used as a meat substitute. It, though, is not an option for gluten-free diets.
Seitan: 3 ounces = ~21g protein
6. Vegetables
While not as protein dense as legumes or grains, many vegetables still contribute to overall protein intake.
Spinach: 1 cup cooked = ~5g protein
Broccoli: 1 cup cooked = ~4g protein
Brussels Sprouts: 1 cup cooked = ~4g protein
7. Plant-Based Protein Powders
For those needing an extra boost, plant-based protein powders can be a convenient option. Many are made from complete proteins like pea protein, brown rice protein, or a blend.
Pea Protein Powder: 1 scoop (30g) = ~20g protein
Hemp Protein Powder: 1 scoop (30g) = ~15g protein
Want Some Personalized Nutrition?
Getting enough protein doesn’t have to be a challenge on a plant-based diet. If you’re interested in fine-tuning your nutrition or exploring whether a plant-based diet is right for you, let’s chat!
I offer a free 20-minute consultation to discuss your health and diet history. Together, we can determine if my Introductory Nutrition Program is a good fit for your goals.