ASK A VEGAN
Whatarethebestveganproteinsources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
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.
Source: Rogerson, J Int Soc Sports Nutr 2017;14:36.
RELATED
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.
Newsletter
One short letter. Once a month.
A handful of recipes, a story worth your time, and one thing you can do this week. Nothing else.
We never share your email. Unsubscribe in one click.