If you’ve given up eating meat and other animal products for health, environmental, or humane reasons, or simply because you don’t like the taste, you’ve almost certainly been approached by an overly concerned family member or friend who said, “But how can you possibly get enough protein?”
It’s certainly possible for vegans and vegetarians to get all the protein they need, says Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA. “It just takes a little bit of nutritional knowledge and planning,” she says. “The biggest challenge is that there are only a few plants that naturally contain a concentrated amount of protein,” she says. “If you’re eating only plants, you have to be more careful about getting a variety of foods and getting enough protein.”
(Please note: many vegetarians Doing eat eggs and dairy products, which are high in protein, but vegans don’t eat any products that come from animals. Here we focus on plant-based foods that both types of eaters can enjoy.)
The best vegan and vegetarian protein sources
Hadley points out that in many ways, plant proteins are even better for your health than animal proteins. “Many studies suggest that plant proteins have advantages over animal proteins for heart health, cancer, and longevity,” she says. So make sure you eat these plant foods that are particularly high in protein:
Tofu
Perhaps the most well-known plant-based protein, tofu is the MVP of the category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken — it’s incredibly versatile and can take on the flavor of any sauce or seasoning,” says Hadley.
Chickpeas
These tasty chickpeas are a nutritional powerhouse, high in both protein and fiber. They’re also incredibly versatile, says Shanon Whittingham, RD, CDN, of The Nourish Center in Brooklyn, NY, who suggests roasting them for snacks, mixing them into hummus, or adding them to curries.
Seitan
- Protein: 20g per 3oz serving
Made from wheat gluten (so unfortunately not an option for those with celiac disease or a gluten intolerance), seiten is the perfect option for vegans who want to bite into something with a “meat-like” texture — it’s a popular plant-based alternative to bacon. (It’s also high in iron, which is important for vegans.)
Tempeh
- Protein: 17.2g per 3oz serving
Made from soybeans and packed with fiber, tempeh is still a bit of a vegan secret, but more and more grocery stores are stocking the nutty, chewy protein. “It amazes me that more people here in the U.S. have never heard of or eaten tempeh,” says Hadley, who notes an added benefit. “Because tempeh is fermented, eating it raw or lightly cooked provides natural probiotics to support a healthy gut.”
Whittington adds that tempeh, like tofu, is a complete protein. She recommends using it in stir-fries, sandwiches or as a meat substitute.
Lentils
- Protein: 9 g per 1/2 cup cooked lentils
More than just a soup option, lentils are part of a food group known as legumes, which are packed with fiber and protein. “These are a powerhouse of protein and fiber, making them great for digestion and keeping you feeling full,” says Whittingham. “They’re also versatile and can be used in soups, stews, salads, and even veggie burgers.”
Soy or pea milk
- Protein: Soy, 9 g per 1 cup; pea, 8 g per 1 cup
If you don’t drink cow’s milk, there are plenty of plant-based alternatives, including oat, hemp, and coconut. But the two best options for your protein budget are soy milk and the harder-to-find but nutritious pea milk.
Quinoa
- Protein: 7.5 g per 1 cup cooked quinoa
You can prepare a large quantity of this grain in a few minutes and then store it in the refrigerator and use it as a base for bowls or salads.
Hemp seeds
- Protein: 10g per 3 tablespoons
“Many vegans struggle to get enough protein for breakfast without eating eggs, so I always recommend adding hemp seeds to non-dairy yogurt, cereal, toast, or smoothies,” says Hadley. Note that while these crunchy, slightly sweet seeds come from a cannabis plant, it’s not the same species that produces marijuana, and they’re can’t get you high.
Nutritional yeast
- Protein: 5 g per 2 tablespoons
Vegans call this flavorful yellow powder “nooch” and use it in place of Parmesan cheese on pasta and popcorn, and to add a burst of flavor to many other foods. Perhaps most importantly, it contains high levels of vitamin B12, which is nearly impossible to get from other plant foods.
Rice and beans
This classic dish is a favorite of Whittingham’s because it combines two different types of protein to provide all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine and low in methionine,” she explains. “When eaten together, they complement each other to form a complete protein.”
Almonds
- Egg white: 6 grams per 1 ounce, raw
Nuts are a major source of protein for most vegans, with almonds leading the way. You can add them sliced or chopped to a stir-fry or sautéed vegetable dish for an added crunch, or carry a pack with you for a satisfying snack.
Peas
- Protein: 4 g per 1/2 cup, cooked
Peas are a member of the protein-rich legume family, which also includes peanuts and lentils. You can eat them as a side dish, in salads, as the main ingredient in soups or in pasta dishes. And who doesn’t love the classic carrots and peas?
Bread with sprouted grains
There’s nothing more satisfying than a loaf of hearty bread spread with nut butter and topped with bananas, or with smashed avocado and sea salt. But when it comes to protein, not all breads are created equal: Look for a version made with sprouted grains, like Ezekiel Sprouted Whole Grain Bread.
Spinach
- Protein: About 9 g in 1 cup raw spinach
Whether you eat it raw in a salad with orange slices or cooked with garlic as a tasty side dish, spinach is high in iron and protein.
Frequently Asked Questions About Proteins
Why are proteins important?
Protein is one of the macronutrients responsible for many important health functions in your body. It’s made up of several amino acids, which are the building blocks for basically everything in your body. “Adequate protein is necessary for muscle building, tissue repair, and enzyme production,” Whittingham explains, noting that our bodies can’t produce the nine essential amino acids on their own. “In addition to supporting muscle health and maintaining a strong immune system, plant-based proteins also provide other important nutrients like fiber, vitamins, minerals, and antioxidants,” she adds.
How much protein do I need?
The exact amount of protein needed to stay healthy and strong depends on several factors, including your weight and activity level. But as a starting point, vegans and vegetarians should aim for between 0.8 and 1 gram of protein per day per kilogram of body weightsays Whittingham. (Remember to convert to pounds: A 150-pound person weighs about 150 pounds, so the minimum amount of protein should be about 2 ounces per day.)
How do I make sure I get enough protein?
One of the best ways to ensure you’re getting the right amounts of protein is to consult with a registered dietitian who can help you plan meals and snacks based on your needs, preferences, and lifestyle. Additionally, follow these tips from Whittingham and Hadley:
Marisa Cohen is an editor in the Health Newsroom of the Hearst Lifestyle Group. Over the past two decades, she has written for dozens of magazines and websites on health, nutrition, parenting and culture.
Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content on overlooked topics in nutrition, wellness, and women’s health. She has over 10 years of experience in nutrition communications, corporate wellness, and clinical nutrition. Valerie is a trusted expert and regularly appears on networks such as ABC’s Good morning Washingtonand she is an expert contributor to publications such as Women HealthThe thirty and Form.