Top 10 sources of vegan protein

If you follow a vegan diet, it’s natural to wonder whether you’re getting enough protein. After all, so many of the go-to protein sources — meat, seafood, dairy — aren’t showing up on your plate. But while plant-based eating is sometimes (unfairly) labeled as low-protein, meeting your needs while being vegan is absolutely doable. By choosing high-quality vegan protein sources, and pairing complementary foods to consume all essential amino acids, you can build a satisfying, well-balanced vegan diet that fully meets your protein needs. Here’s your guide:

Protein is important for everyone: It plays a starring role in nearly every process in your body, including muscle repair, metabolism, immunity, and energy levels. And vegans may think they face a bit of an uphill battle getting enough. Vegan diet staples include fruits, vegetables, grains, and oils — foods that are rich in nutrients, carbs, and fiber, but relatively low in protein. On top of that, most plant-based proteins, like beans and legumes, contain less protein per serving than animal products. For instance, half a cup of black beans has about 8 grams of protein while one 4-ounce cooked chicken breast has about 34 grams. This may explain why protein makes up 18% of the average omnivore’s diet, but only 12% of the average vegan diet. 

Complicating things further: Plant-based proteins aren’t typically complete proteins, meaning they don’t contain all nine of the essential amino acids (EAAs) the body needs. These EAAs are the amino acids your body can’t make on its own, so you need to get them through food or supplements — this is why we call them “essential.” While many animal protein sources like eggs, dairy, meat, poultry, and fish contain all nine EAAs, only a few plant-based proteins do (tofu, tempeh, and quinoa are three). That said, consuming a variety of plant based foods can ensure you’re getting all nine EAAs daily. 

Plant-based proteins also tend to be less digestible because much of the protein is trapped in fiber-rich walls or contain anti-nutrients that make it harder for your body to absorb the protein you consume. This can be worked around, like by eating sprouted grains that are more digestible, but it’s still a barrier.

Looking for proof you don’t need animal products to get enough protein? Start here:

• Tofu: Soy, which includes tofu and tempeh, is one of the few vegan sources of complete protein, meaning it has all 9 EAAs.Tofu is especially rich in leucine and lysine, two essential amino acids that play a key role in muscle maintenance and repair. A one-half-cup serving of firm tofu provides about 11 grams of protein.

• Edamame: You can also eat soybeans whole. Edamame, which are steamed, shelled soybeans, are delicious sprinkled with a little sea salt and make a great muscle-boosting snack. One-half cup of shelled edamame has about 9 grams of protein and all of the EAAs.

• Lentils: Lentils provide about 9 grams of protein per half-cup cooked and about 8 grams of fiber. And they’re great for your overall health: Diets high in legumes, including lentils, are associated with lower risk of cardiovascular disease, improved blood sugar control, and greater longevity.

• Chickpeas: One-half cup of cooked chickpeas provides about 7 grams of protein and about 6 grams of fiber. These tiny legumes offer a lot more than protein, they’re also rich in insoluble fiber to support gut health and digestion, as well as soluble fiber, which is key for heart health. And they’re easy to enjoy. Toss plain or roasted chickpeas into a salad or soup, snack on veggies dipped in hummus, or even mash them up to create a tuna-like salad. 

• Black beans: Black beans deliver about 8 grams of protein per half-cup cooked. While you could start with dried beans, canned varieties can be a convenient choice. Keep in mind that they can be high in sodium, so try to choose a low-sodium or salt-free canned variety to help bring levels down. Buying low sodium or not, draining and rinsing the canned contents well, can also help lower the sodium by up to 41%.

• Quinoa: While it seems like it’s a grain, quinoa is actually a seed and is a complete protein. One cup of cooked quinoa has about 8 grams of protein. Use it as a base for a meal, or scoop a cup on top of your favorite salad. Looking for something heartier? Whip up a quinoa-based veggie burger.

• Hemp seeds: One tablespoon of hemp seeds provides about 3 grams of protein…and, drumroll please…they’re another complete plant-based protein. As a bonus, they’re rich in ALA omega-3 fats which are great for brain and heart health, so sprinkle them on salads, oatmeal, and smoothies for an instant upgrade.

• Chia seeds: Like hemp seeds, chia seeds are rich in ALA omega-3s, as well as fiber, containing about 4 grams of fiber and delivering about 2 grams of protein per tablespoon. Mix up a chia pudding, sprinkle the seeds onto your smoothie or oatmeal, or even add a spoonful to your favorite salad or grain bowl. 

• Peanuts (and peanut butter): One-quarter cup of dry-roasted, unsweetened peanuts or 2 tablespoons of unsweetened, no-oil-added peanut butter provides around 8 to 9 grams of protein. Pair the nuts or nut butter with fruit like an apple or banana. Prefer almonds? That’s fine too – they just have slightly less protein per ounce: 6 grams versus 7 grams.

• Lupini beans: Never heard of these beans? You’re missing out. They are high in protein (about than 13 grams in a half cup cooked), contain fiber, and are naturally low in carbohydrates. They have a firm, meaty bite with a mild, slightly nutty flavor. You can usually find them in the Mediterranean or Italian section of a grocery store, packed in brine, so you’ll want to rinse them before enjoying them to reduce the sodium you’re consuming. Throw them into a salad or grain bowl, use them as a swap for chickpeas or white beans, or snack on them straight! Pair a legume, like lupinis, with a grain or nuts and seeds to get a more of those nine essential amino acids. 

The classic minimum recommended dietary allowance (RDA) for protein, whether you’re a meat- or plant-eater, has been 0.8 grams per kilogram of body weight, which works out to roughly 3.5 grams of protein for every 10 pounds of body weight. If you weigh 160 pounds, that’s 56 grams of protein. However, the newly released Dietary Guidelines for Americans recommends 1.2 to 1.6 grams of protein per kilogram of bodyweight per day. That’s about 5 to 7 grams of protein for every 10 pounds of body weight.

This may sound like a lot, but the American College of Sports Medicine and the Academy of Nutrition and Dietetics suggest that many people, particularly active individuals, may benefit from these higher intakes. This amount of protein might also be good if you’re trying to lose weight. Data suggests that consuming between 1.2 to 1.6 grams of protein per kilogram of bodyweight and at least 25 to 30 grams of protein per meal may support weight management and appetite control. And consuming that extra protein can help preserve your muscle mass while you’re losing weight as well. Here at Weight Watchers, we generally recommend a range of 1.0 to 1.6 grams of protein per kilogram of bodyweight per day for those on a weight-loss journey. Getting within this range on most days will be the most beneficial, but no need to overthink it. No two days will look the same, and that is okay!

Plant-based proteins may seem like they’re playing second fiddle to meat options, but they have a lot of nutritional benefits of their own. When compared with animal proteins, plant-proteins are typically:

• Lower in saturated fat

• Higher in fiber

• Contain no cholesterol 

• Rich in minerals

• Good sources of antioxidants and anti-inflammatory compounds

• More environmentally friendly

This helps explain why studies show that diets higher in plant-based protein are linked with reduced heart disease risk and lower all-cause mortality compared with diets higher in animal protein. 

If you follow a vegan diet, simply choosing foods that contain protein isn’t enough. To meet your needs, especially for optimal muscle health and energy, it’s important to pay attention to protein quality and what amino acids it contains. Here’s what to keep in mind:

1. Prioritize whole, minimally processed protein sources. Research suggests that protein quality may matter more than quantity, especially as we age. Whole plant foods tend to give you your best bang for your buck in terms of quality, because alongside the protein, they deliver fiber, vitamins, minerals, antioxidants, and healthy fats. And they do this without the added sugars, sodium, refined oils, or additives commonly found in ultra processed plant-based protein products (like plant-based “chicken” nuggets or vegan deli slices). 

2. Emphasize variety. Most plant proteins are incomplete, meaning they’re lower in one or more essential amino acids. But this can be overcome by eating a variety of protein-containing foods throughout the day. For example, have nut butter on whole wheat bread with breakfast, black beans with lunch, and tofu with dinner. 

3. Combine complementary sources of protein throughout the day. Certain vegan food combinations can deliver all nine essential amino acids in one meal or snack. A few to try: peanut butter and whole grain bread, hummus and pita, and beans and rice. 

Getting enough protein on a vegan diet can be a little more work, but it’s definitely still doable. Prioritize whole foods like beans, lentils, tofu, nuts, and seeds and skip the ultra-processed “fake meats,” which can contain added sugars, saturated fats, sodium, and additives you don’t need. By including a protein source with every meal or snack and mixing up your protein foods throughout the day, you can meet (and even exceed) your protein needs on a vegan diet.