Where do vegans get protein?

The adult protein requirement is 0.83 g/kg body weight — about 50 g for a 60 kg adult. 100 g cooked lentils = 9 g, a block of tofu = 40 g, tempeh = 19 g/100 g, seitan = 25 g/100 g, peanut butter sandwich = ~15 g. Reaching 50–70 g/day is trivial on a mixed vegan diet.

Modern research shows you don't need to combine amino acids at each meal — the body pools them across the day. See our full protein guide for numbers per food.

Try incorporating 'complementary proteins' like beans and rice or peanut butter on whole-wheat bread to ensure a full amino acid profile throughout the day. A common counter-argument is that plant proteins are 'incomplete,' but the human body maintains a pool of amino acids that balances out as long as total caloric intake is sufficient. Simply adding a scoop of hemp seeds to your morning oats adds about 10 grams of high-quality protein.