What are the best vegan protein sources?
HEALTH
Short answer
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
HEALTH
The detail
Per 100 g cooked: seitan 25 g, tempeh 20 g, tofu 8-15 g, lentils 9 g, chickpeas 9 g, edamame 12 g, peanuts 26 g. Adults need ~0.8-1.2 g/kg bodyweight — easy to hit without effort.
Athletes and older adults benefit from 1.4-2.0 g/kg. Distribute protein across meals for maximum muscle synthesis.
Try making your own seitan by mixing vital wheat gluten with water and spices for an extremely high-protein meat substitute. A common counter-argument is that plant proteins are harder to digest, but cooking methods like pressure cooking or fermenting (as with tempeh) can improve protein digestibility significantly. A simple snack of roasted edamame or a handful of almonds provides a quick protein hit that keeps you satiated between main meals.
Source: Rogerson, J Int Soc Sports Nutr 2017;14:36.
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More questions like this
- How do vegans get iron?
From lentils, tofu, chickpeas, spinach, oats, quinoa, pumpkin seeds and fortified cereals. Pair with vitamin C to boost absorption 2–4×.
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- Can vegan athletes build muscle?
Yes. Matched-protein trials show identical strength and hypertrophy gains on vegan vs. omnivore diets.
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