More and more people are adopting a completely plant-based diet. A common concern is: are you actually getting enough protein? The short answer is yes, provided you’re a bit more mindful about it than someone who also eats meat, fish, dairy and eggs. In this article, you’ll find out how much protein you need as a vegan, why that requirement is often slightly higher, and which plant-based sources are richest in protein.
Can you get enough protein as a vegan?
Yes. With a varied plant-based diet, getting enough protein is perfectly achievable. It just requires a bit more planning, as animal products are naturally rich in protein, whilst many plant-based foods are primarily a source of carbohydrates.
Here’s why that matters: Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. This is relevant for anyone who exercises or stays active, and with a plant-based diet in particular, it’s worth choosing your protein sources carefully rather than simply leaving meat off your plate.
How much protein do you need each day as a vegan?
The basic guideline is 0.83 grams of protein per kilogram of body weight per day. For those following a completely plant-based diet, the Netherlands Nutrition Centre recommends adding about 30 per cent to this, so around 1.08 grams per kilogram.
Here’s an example: a man weighing 80 kilos who doesn’t exercise would need around 67 grams of protein a day based on the basic guideline. If he follows a completely plant-based diet, that rises to around 86 grams. Those who exercise regularly often require even more: research suggests that active people need an intake of around 1.6 grams per kilogram. If you want to calculate your exact personal requirement, read about how much protein you need per day.
Why is the protein requirement often higher for vegans?
This is down to two factors: the amino acid profile and the digestibility of plant-based protein. Neither is a problem in itself, but they explain why the recommended intake for vegans is higher.
Proteins are made up of amino acids. There are twenty of them, nine of which are essential: you must obtain these from your diet. Animal sources usually contain all of these essential amino acids in ample quantities. This is not the case with most plant-based sources: for example, grains are low in lysine, whilst pulses are low in methionine. Furthermore, plant-based protein is often digested slightly less efficiently than animal protein. To take both factors into account, the advice is simple: eat a little more protein and obtain it from a variety of sources.
What are the best vegan protein sources?
The richest vegan protein sources are pulses, soya products and vegan protein powder. Alongside these, nuts, seeds and whole grains further supplement your intake.
- Pulses: lentils, chickpeas, black beans, kidney beans. High in protein, but they also provide a significant amount of carbohydrates.
- Soya products: tofu, tempeh and edamame. Soya is one of the few plant-based sources containing all the essential amino acids in usable quantities.
- Nuts and seeds: pumpkin seeds, hemp seeds, almonds. Protein plus unsaturated fats, so slightly higher in calories per portion.
- Whole grains: oats, quinoa, wholemeal pasta and brown rice. Quinoa provides a relatively high amount of protein for a grain.
- Vegan protein powder: handy if you can’t meet your intake through diet alone.
If you’d like to explore these sources in more depth, take a look at the overview of vegan protein sources.
How can you combine vegan protein sources effectively?
By combining sources that complement each other’s weaknesses, particularly grains with pulses. This ensures you get all the essential amino acids throughout the day, even if no single source provides them all on its own.
An important detail: you don’t need to combine them in the same meal. Your body utilises the amino acids it receives throughout the day, so rice with beans for dinner and hummus on wholemeal bread for lunch still count just as well. A practical breakdown over the day:
- around 50% from pulses
- around 25% from nuts and seeds
- around 25% from grains
When is a vegan protein powder useful?
A protein powder isn’t essential, but it makes it easier to meet your intake targets. It’s handy if you don’t have much time to cook, do a lot of sport, or find that you’re always just falling short of your target with regular food.
When choosing a protein powder, pay attention to the amino acid profile. A vegan protein powder provides all the essential amino acids in sufficient quantities if it’s made from soya, or from a combination such as rice and peas. The label almost always states this, so do have a quick look. In our vegan protein range, you’ll find vegan protein powders with a clean label, free from unnecessary additives.
Frequently asked questions
Is soya protein just as complete as animal protein?
In terms of amino acids, it comes close. Soya is one of the few plant-based sources that contains all nine essential amino acids in sufficient quantities, whereas most other plant-based sources provide one or more of them in lower amounts.
Do I need to combine my protein sources in a single meal?
No. You don’t need to eat grains and pulses in the same meal. If you eat from a variety of sources throughout the day, you’ll get all the essential amino acids you need.
Do vegans quickly develop a protein deficiency?
With a varied diet and a bit of planning, a deficiency is rare. The main things to bear in mind are eating enough protein overall and varying your sources, so that your amino acid profile is complete.
Do vegans need protein powder?
Not necessarily. Whole foods come first, and you can go a long way with pulses, soya, nuts, seeds and grains. A powder is a handy supplement when it’s difficult to get enough from solid foods.
Getting started
Getting enough protein as a vegan comes down to two things: eating slightly more than an omnivore and getting it from a variety of sources. If you can’t always manage this through food alone, a vegan protein powder will top up your intake. Our vegan protein range lists all the options, complete with a full list of ingredients so you can see exactly what you’re consuming.
