Can you get enough protein on a vegan diet?

Yes. Adults need roughly 0.8–1.2 g of protein per kilogram of body weight per day, which is reached comfortably with legumes, soy foods, seitan, nuts, seeds and whole grains eaten across the day.

Do vegans need to combine proteins at every meal?

No. The body maintains an amino acid pool, so eating a varied mix of plant proteins over a day supplies every essential amino acid.

Which plant foods have the most protein?

Seitan, tempeh, tofu, lentils, soy milk, edamame, chickpeas, black beans, peanuts, pumpkin seeds and oats are the densest everyday sources.

Food & Nutrition

Plant-based protein: sources, amounts and myths

Protein is the single most-asked question about plant-based eating. This hub gathers our reporting on requirements, high-protein foods, athletes, ageing, and the science behind amino acid combining.

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Questions this hub answers

Can you get enough protein on a vegan diet?: Yes. Adults need roughly 0.8–1.2 g of protein per kilogram of body weight per day, which is reached comfortably with legumes, soy foods, seitan, nuts, seeds and whole grains eaten across the day.
Do vegans need to combine proteins at every meal?: No. The body maintains an amino acid pool, so eating a varied mix of plant proteins over a day supplies every essential amino acid.
Which plant foods have the most protein?: Seitan, tempeh, tofu, lentils, soy milk, edamame, chickpeas, black beans, peanuts, pumpkin seeds and oats are the densest everyday sources.