ASK A VEGAN
Wheredovegansgetprotein?
From legumes, tofu, tempeh, seitan, whole grains, nuts and seeds. Most vegans easily meet or exceed the daily requirement.
HEALTH
Short answer
From legumes, tofu, tempeh, seitan, whole grains, nuts and seeds. Most vegans easily meet or exceed the daily requirement.
HEALTH
The detail
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.
Source: WHO/FAO/UNU 2007; Mariotti F, Gardner CD, Nutrients 2019
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Yes. Studies show plant protein builds muscle equivalently to whey when total intake and leucine are matched. Many world-class athletes are vegan.
- Is soy safe? Doesn't it cause hormone problems?
Yes, soy is safe. Isoflavones bind weakly to estrogen receptors but do not mimic human estrogen; large studies show soy reduces breast cancer risk.
- Is a vegan diet safe during pregnancy?
Yes — a well-planned vegan diet is safe and healthful during pregnancy. Supplement B12, DHA, and check iron and iodine.
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