Plant-based nutrition › Protein
Protein on a plant-based diet
Getting enough protein on a plant-based diet is straightforward: include a good source at each meal: tofu, tempeh, edamame, lentils, chickpeas, beans, peas, nuts and seeds. UK adults need roughly 0.75g per kg of body weight a day (about 45–55g). Eat a variety across the day and the "complete protein" question takes care of itself.
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Protein builds and repairs muscle and tissue, makes enzymes and hormones, and keeps you feeling full. Needs rise a little with age and with heavy training, but the targets are very achievable on plants.
Is plant protein "incomplete"?
This old worry is largely a myth. Individual plant foods can be lower in one or two amino acids, but eating a normal variety of pulses, grains, nuts and seeds across the day supplies all of them. You do not need to combine specific foods at the same meal.
How to get enough
Anchor meals with a concentrated source: tofu, tempeh, seitan or edamame at around 15–20g protein a serving, or lentils, chickpeas and beans at 8–18g. Add nuts, seeds and wholegrains, and soya milk over dairy alternatives if protein is a focus. Active people simply eat a bit more of the same foods.
Could you be short?
Genuine protein deficiency is rare on a varied diet with enough calories. If you are very active, older, or eating few concentrated sources, a dietitian can help you tune the amounts.
How much do you need?
| Group | Per day |
|---|---|
| Men (19–50) | 55.5g |
| Men (51+) | 55.5g |
| Women (19–50) | 45g |
| Women (51+) | 45g |
Source: SACN / COMA Dietary Reference Values.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Cooked soya beans | 1 cup cooked (172g) | 31.3g | 70% |
| Edamame (soya beans) | 1 cup (155g) | 18.5g | 41% |
| Cooked lentils | 1 cup cooked (198g) | 17.9g | 40% |
| Cooked cannellini beans | 1 cup cooked (179g) | 17.4g | 39% |
| Firm tofu (calcium-set) | 1/2 block (100g) | 17.3g | 38% |
| Cooked adzuki beans | 1 cup cooked (230g) | 17.3g | 38% |
| Natto (fermented soya) | 1/2 cup (88g) | 17.1g | 38% |
| Tempeh | 1/2 cup (84g) | 17g | 38% |
Common questions
Can you get enough protein on a vegan diet?
Yes, easily, by including a concentrated source at each meal (tofu, tempeh, edamame, lentils, beans, chickpeas, nuts and seeds), and eating enough overall.
Do I need to combine proteins at every meal?
No. Eating a variety of plant proteins across the day covers all the essential amino acids; combining them at one meal is unnecessary.
What are the highest-protein vegan foods?
Seitan, tofu, tempeh and edamame are the most concentrated, followed by lentils, chickpeas, beans and peas.