If you have given up eating meat and other animal products for health, environmental or humanitarian reasons – or simply because you don’t like the taste – you have surely been approached by an overly concerned relative or friend with the question: “But how do you get enough protein from your diet?”
It’s entirely possible for vegans and vegetarians to get all the protein they need, says Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA. “It just takes a little knowledge of nutrition and planning,” she says. “The biggest challenge is that there are few plants that naturally contain a concentrated amount of protein,” she says. “When you eat only plants, you have to be more careful about getting enough variety and eating enough protein-rich foods.”
(Note: Many vegetarians Do eat eggs and dairy products, which contain a lot of protein, but vegans do not eat products that come from animals. Here we focus on plant-based foods that both types of eaters can enjoy it.)
The best vegan and vegetarian protein sources
Hadley points out that plant-based proteins are actually better for your health than animal-based proteins in many ways. “Many studies suggest that plant-based proteins have benefits for heart health, cancer and longevity compared to animal proteins,” she says. So be sure to eat these plant-based foods that are especially high in protein:
tofu
Tofu is probably the most well-known plant-based protein and the MVP in this category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken—it’s incredibly versatile and will absorb the flavor of any sauce or condiment,” says Hadley.
Chickpeas
A nutritional powerhouse, these tasty chickpeas are high in protein and fiber. They’re also incredibly versatile, says Shanon Whittingham, RD, CDN, of the Nourish Center in Brooklyn, NY, who recommends roasting them as a snack, mixing them into hummus, or adding them to curries.
Seitan
- Protein: 20g per 3oz serving
Because it’s made from wheat gluten (and so unfortunately not an option for those with celiac disease or gluten intolerance), it’s the perfect option for vegans who like to bite into something with a “meaty” texture – it’s a popular plant-based alternative to bacon. (It’s also high in iron, which is important for vegans.)
Tempeh
- Protein: 17.2 g per 3 oz serving
Made from soybeans and high in fiber, tempeh is still a vegan secret, but more and more grocery stores are stocking this nutty-tasting, chewy protein. “I’m surprised that not as many people here in the U.S. have heard of or eat tempeh,” says Hadley, who points out another benefit. “Because tempeh is fermented, when you enjoy it raw or lightly cooked, you’re getting natural probiotics that support a healthy gut.”
Whittington adds that tempeh, like tofu, is a complete source of protein; she recommends using it in stir-fries, sandwiches or as a meat substitute.
Lenses
- Protein: 9 g per 1/2 cup cooked lentils
More than just a type of soup, lentils are part of a food group known as legumes, which are packed with fiber and protein. “They’re a powerhouse of protein and fiber, making them great for digestion and filling,” says Whittingham. “They’re also versatile and can be used in soups, stews, salads, and even veggie burgers.”
Soy or pea milk
- Protein: Soy, 9 g per 1 cup; Peas, 8 g per 1 cup
If you don’t drink cow’s milk, there are plenty of plant-based alternatives, including oat, hemp and coconut milk. However, the two best sources of protein are soy milk and the harder to find but nutritious pea milk.
Quinoa
- Protein: 7.5 g per 1 cup cooked quinoa
You can prepare a large batch of this grain in just a few minutes and then store it in the refrigerator to use as a base for bowls or salads.
Hemp seeds
- Protein: 10g per 3 tablespoons
“Many vegans have trouble getting enough protein at breakfast if they don’t eat eggs, so I always recommend adding hemp seeds to dairy-free yogurt, cereal, toast, or smoothies,” says Hadley. Note: Although these crunchy, slightly sweet seeds come from a cannabis plant, they are not the same strain that produces marijuana, and they can not get high.
Nutritional yeast
- Protein: 5 g per 2 tablespoons
Vegans call this tasty yellow powder “nooch” and use it in place of Parmesan cheese on pasta and popcorn and to add flavor to many other foods. Perhaps more importantly, it contains large amounts of vitamin B12, which is almost nonexistent in other plant foods.
Rice and beans
This classic dish is a favorite of Whittingham’s because it combines two different types of protein to provide all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine and low in methionine,” she explains. “When eaten together, they complement each other and form a complete protein.”
Almonds
- Protein: 6g per 1 ounce, raw
Nuts are an important source of protein for most vegans, especially almonds. You can add them sliced or chopped to any stir-fry or sautéed vegetable dish for extra crunch, or pack them with you for a satisfying snack on the go.
Peas
- Protein: 4 g per 1/2 cup, cooked
Peas are part of the protein-rich legume family, which also includes peanuts and lentils. You can eat them as a side dish, in salads, as the main ingredient in a soup, or tossed into any pasta dish. And who doesn’t love the classic carrot and pea dish?
Breads with sprouted seeds
There’s nothing more satisfying than a slice of hearty bread spread with nut butter and topped with bananas or mashed avocado and sea salt. But when it comes to protein, not all breads are created equal: Look for a variety made with sprouted grains, like Ezekiel’s Sprouted Whole Grain Bread.
spinach
- Protein: About 9 g in 1 cup raw spinach
Whether raw in a salad with orange slices or cooked with garlic as a delicious side dish: spinach contains a lot of iron and protein.
Frequently asked questions about proteins
Why is protein important?
Protein is one of the macronutrients responsible for many important health functions in your body. It is made up of various amino acids, which are the building blocks of virtually everything in your body. “Adequate protein is necessary for building muscle, repairing tissue and producing enzymes,” explains Whittingham, who points out that our bodies cannot produce the nine essential amino acids on their own. “In addition to supporting muscle health and maintaining a strong immune system, plant-based proteins also provide other important nutrients such as fiber, vitamins, minerals and antioxidants,” she adds.
How much protein do I need?
The exact amount of protein you need to stay healthy and strong depends on several factors, including your weight and activity level. But as a baseline, vegans and vegetarians should aim for: between 0.8 and 1 g of protein per day and kilogram of body weightsays Whittingham. (Don’t forget to translate from pounds: A 150-pound person weighs about 68 kg, so the minimum protein intake should be about 55 g per day.)
How can I make sure I get enough protein?
Instead of lugging around a calculator to measure your protein, just follow these tips from Whittingham and Hadley:
Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom and has covered health, nutrition, parenting and culture for dozens of magazines and websites over the past two decades.
