Vegan Protein Sources

Vegan protein can be found mainly in legumes (beans, lentils, chickpeas, soy products, and more), but it is also “hiding” in almost everything we eat. Plant-based protein is everywhere and vegans can get plenty of protein.

How much protein do vegans need?

Our bodies require very small amounts of protein: children need about 20-35 grams per day on average, and teenagers and adults need about 50-70 grams on average. Most of the population consumes over twice this amount.

It’s easy to reach this amount on a vegan diet, especially if you eat legumes (beans, lentils, chickpeas, tofu and soy milk) every day. In fact, there’s protein in almost everything we eat as vegans – grains, vegetables, fruit, nuts and seeds.

Athletes require higher amounts of protein, but with proper planning, it’s easy to consume a sufficient amount.

What about complete protein on a plant-based diet?

The Academy of Nutrition and Dietetics determined in a recent position paper on vegetarian and vegan diets that the term “complete protein” is misleading, stating that “Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable (essential) amino acids when caloric requirements are met.”