Where Do Vegans Get Their Protein?
One of the most common questions vegans hear is: "But where do you get your protein?" The truth is, plant-based diets provide more than enough protein for all your daily needs, without the health risks associated with animal products.
How Much Protein Do We Really Need?
According to Harvard Medical, the average adult needs 0.8 grams of protein per kilogram or 0.36 grams per pound of body weight. That’s about 46 grams per day for women and 56 grams per day for men.
Top Plant-Based Protein Sources
🥦 Legumes & Beans
Lentils – 18g per cup
Chickpeas – 15g per cup
Black beans – 15g per cup
Edamame – 17g per cup
🌱 Tofu, Tempeh & Seitan
Firm tofu – 10g per ½ cup
Tempeh – 21g per ½ cup
Seitan – 21g per 3 oz
🌾 Whole Grains
Quinoa – 8g per cup
Oats – 6g per ½ cup
Brown rice – 5g per cup
🥜 Nuts & Seeds
Almonds – 6g per ounce
Chia seeds – 5g per ounce
Hemp seeds – 9g per ounce
Peanut butter – 8g per 2 tbsp
🥬 Vegetables (Yes, Even Veggies Have Protein!)
Spinach – 5g per cup
Broccoli – 4g per cup
Brussels sprouts – 4g per cup
💪 Top Vegan Protein Powders
Pea Protein – ~20-25g per serving
Hemp Protein – ~15g per serving
Soy Protein – ~20-25g per serving
Blended Plant Protein (e.g., pea, rice, hemp mix) – ~20-25g per serving
Is Plant Protein Complete?
You may have heard that animal proteins are "complete" while plant proteins are not. The truth? Many plant-based foods contain all essential amino acids, and eating a varied plant-based diet ensures you get everything you need. Plus, your body stores amino acids, so you don’t need every one at every meal!
Plant Protein vs. Animal Protein: The Health Benefits
Not only does plant protein meet your needs, but it also comes with health perks:
✔ Lower risk of heart disease
✔ Lower cholesterol & blood pressure
✔ Better digestion & gut health
✔ Reduced inflammation & cancer risk
So, Do Vegans Get Enough Protein?
Absolutely! With plenty of plant-based protein sources, vegans can thrive on a diet that is kind to animals, the planet, and your health.
Try our 30-Day Plant-Based Challenge and see how easy and delicious it is to get all the protein you need!
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A Message from Our Founder
Hi, I’m Elizabeth,
When I first made the switch to a plant-powered lifestyle, I was surprised at how expansive it felt. That might sound weird but my expectations were that it’d feel a little limiting.
Not only did I feel better (and kinder), my skin started to glow, I got stronger, I ran faster, I started cooking (sometimes), and a whole new world of options opened up to me, some that I had no idea even existed. Not only in the food world, but fashion as well. My wardrobe got way more interesting and I fell in love with the creators behind these innovations. In general, life got more fun.
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