How to Get Enough Protein on a Vegan Diet — Practical Guide
The Protein Requirement on a Vegan Diet
The RDA is 0.8 g/kg for sedentary individuals. For active vegans, 1.2–1.6 g/kg is recommended — slightly higher than omnivores because plant proteins are digested somewhat less efficiently. For muscle building on a vegan diet: 1.6–2.0 g/kg body weight.
Highest-Protein Plant Foods
Seitan (wheat gluten): 75g protein per 100g. Tempeh: 19g/100g. Tofu (firm): 17g/100g. Edamame: 11g/100g. Lentils (cooked): 9g/100g. Chickpeas (cooked): 8g/100g. Hemp seeds: 31g/100g. Pumpkin seeds: 19g/100g. Spirulina: 57g/100g (used as a supplement). Black beans, kidney beans: 7–8g/100g cooked.
Meal Timing for Muscle Protein Synthesis
Distribute protein across 3–4 meals (30–40g protein per meal). Research shows muscle protein synthesis is most efficiently stimulated by a leucine threshold of ~2.5–3g per meal — tofu and legume meals can meet this threshold at moderate portions. Leucine is the key branched-chain amino acid for muscle building.
Combining Foods for Complete Amino Acid Profiles
While ‘protein combining at every meal’ was an outdated myth, getting all essential amino acids over the course of a day remains important. Legumes + grains + soy covers all essential amino acids comprehensively. Use Vegan Protein Calculator to calculate your daily protein target.
Frequently Asked Questions
Calculate vegan protein needs
Open Vegan Protein Calculator to find your daily protein target and top plant sources.
Open Vegan Protein