Vegan Diets: Getting Enough Protein?

It is a common misconception that vegan diets lack sufficient protein. However, it is easy for vegans to meet their protein requirements, as long as their calorie intake is adequate. The average person needs approximately 0.45–0.73 grams of protein per pound of body weight (1.0–1.6 grams per kg) daily, depending on their physical activity level. For example, a 155-pound (70-kg) individual would need about 70–113 grams of protein per day.

There are many protein-rich plant foods, including nuts, seeds, legumes, grains, and vegetables, which can help vegans meet their protein needs. For instance, hemp seeds contain 9.5 grams of protein per ounce, while a cup of cooked quinoa has 7.45 grams of protein, and lentils contain 9.02 grams of protein per 100 grams.

Varying your diet throughout the day and including a variety of protein-rich plant foods can help ensure you are getting enough protein on a vegan diet.

How much protein do vegans need?

The amount of protein a person needs depends on several factors, including age, sex, weight, and physical activity. The Dietary Guidelines for Americans (DGA) recommends a daily protein intake of 0.8 grams of protein per kilogram of body mass. However, this may vary depending on a person's activity level and health goals. For example, athletes or those looking to build muscle may require a higher protein intake, ranging from 1.2 to 1.7 grams of protein per kilogram of body mass.

Protein requirements for vegans

It is a common misconception that vegan diets lack sufficient protein. In reality, a well-planned vegan diet can easily meet the recommended protein intake. The key is to include a variety of plant-based protein sources, as some contain significantly more protein than others.

Sources of vegan protein

Vegan sources of protein include:

• Legumes (beans, peas, and lentils)
• Soy products (tofu, tempeh, edamame, and soy milk)
• Nuts and seeds (almonds, chia seeds, hemp seeds, and peanut butter)
• Grains (quinoa, amaranth, oats, and wild rice)
• Vegetables (broccoli, spinach, artichokes, and sweet potatoes)
• Meat alternatives (seitan and mycoprotein)
• Nutritional yeast

Sample vegan menu

Male

• 2 slices of whole wheat toast with 2 tablespoons of peanut butter
• 1 medium-baked potato
• 1 cup of cooked lentils

Female

• 2 slices of whole wheat toast
• 2 tablespoons of peanut butter
• 1 cup of cooked broccoli
• 1 cup of cooked brown rice
• 2 tablespoons of hummus

Meeting protein requirements

To ensure you are meeting your protein requirements on a vegan diet, it is recommended to include a variety of protein-rich plant foods in your diet and to vary your protein sources. Additionally, you can include multiple protein sources in a single meal. For example, pairing tofu with whole grains or nut butter with whole wheat bread can help you meet your protein goals.

Health considerations

While it is important to ensure adequate protein intake, it is also crucial to be mindful of not consuming excessive amounts of protein. Research suggests that consuming more than 2 grams of protein per kilogram of body weight per day could lead to long-term health problems. Additionally, a high intake of animal protein has been linked to an increased risk of heart disease, early death, elevated cholesterol levels, and type 2 diabetes. Therefore, it is important to maintain a balanced and varied diet to ensure adequate protein intake while also promoting overall health and well-being.

What foods are good sources of vegan protein?

It is a common misconception that vegan diets lack sufficient protein. However, there are plenty of plant-based sources of protein, including nuts, grains, legumes, and vegetables. Here is a list of some of the best vegan protein sources:

Seitan

Seitan is a popular protein source for vegans and vegetarians. It is made from wheat gluten and has a chewy, meat-like texture. A 3-ounce serving of seitan contains about 21-25 grams of protein. However, it is not suitable for people with gluten intolerance or celiac disease.

Tofu, Tempeh, and Edamame

These foods are all made from soybeans, which are a whole source of protein, providing all the essential amino acids. Tofu is a versatile ingredient that can be cooked in various ways, such as baking and stir-frying. Tempeh has a higher protein content than tofu, with about 13-20 grams of protein per 3/4 cup. Edamame is also rich in folate, vitamin K, and fiber.

Lentils

Lentils are an excellent source of protein and fiber, providing over half of the recommended daily fiber intake in a single cup. They also contain folate, manganese, iron, and various antioxidants. A half-cup of cooked lentils contains about 8-9 grams of protein.

Beans

Most types of beans, including kidney, black, pinto, and chickpeas, contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbohydrates, fiber, iron, folate, and several other beneficial plant compounds.

Nutritional Yeast

Nutritional yeast is a deactivated strain of yeast that is sold as a yellow powder or flakes. It is a complete source of plant protein, providing 8 grams of protein per half-ounce. It is also fortified with zinc, magnesium, copper, and all the B vitamins, including vitamin B12, which is often lacking in vegan diets.

Grains

Whole grains, such as quinoa, spelt, teff, amaranth, and wild rice, are good sources of protein. Quinoa contains about 8-9 grams of protein per cooked cup, while wild rice has 7 grams per cooked cup. Oats are another excellent source of protein, with 5 grams per half-cup of dry oats.

Nuts and Seeds

Nuts and seeds are excellent sources of protein, fiber, healthy fats, and various vitamins and minerals. Good choices include chia seeds, almonds, hemp seeds, pumpkin seeds, and peanut butter. Chia seeds contain about 18 grams of protein per 100 grams, while almonds have 20 grams per 100 grams. Peanut butter has about 7 grams of protein per 2 tablespoons.

Soy Milk

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6-8 grams of protein per cup. However, it does not naturally contain vitamin B12, so it is a good idea to choose a fortified variety.

Vegetables

While all vegetables contain some protein, some have higher amounts than others. Good choices include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 2-5 grams of protein per cooked cup.

Mycoprotein

Mycoprotein is a non-animal-based protein derived from fungi and is often used in meat substitutes. It contains about 11 grams of protein per 100 grams. However, some products made with mycoprotein may also contain egg, so it is important to check the label if following a vegan diet.

How do vegans get enough protein?

It is a common misconception that vegan diets are heavily restricted in protein sources. However, there are many plant-based proteins that can be consumed, and it is easy for vegans to meet their protein requirements.

The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body mass per day. However, this can vary depending on age, sex, weight, and physical activity level. For example, athletes or those looking to build muscle may require more protein, with 1.6-1.7 g/kg/d recommended for strength athletes and 1.2-1.4 g/kg/d for endurance athletes.

Sources of vegan protein

There are many plant-based sources of protein, including:

• Whole grains: quinoa, oats, wild rice, spelt, teff, amaranth, and Ezekiel bread
• Legumes: beans, lentils, chickpeas, peas, and soybeans
• Nuts and seeds: almonds, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds
• Soy products: tofu, tempeh, edamame, and soy milk
• Vegetables: broccoli, spinach, artichokes, sweet potatoes, and Brussels sprouts
• Meat alternatives: seitan, vegan meats, and mycoprotein
• Other: nutritional yeast, spirulina, and peanut butter

Sample vegan meals with protein

• Tofu breakfast scramble with chopped veggies
• Burrito bowl with rice, beans, and veggies
• Salad with quinoa, roasted vegetables, and nuts
• Smoothie with soy milk, nut butter, and spirulina
• Buddha bowl with lentils, roasted vegetables, and nuts
• Sandwich with peanut butter and whole wheat bread

Tips for ensuring adequate protein intake

• Include a variety of protein sources in your diet
• Aim for a well-planned diet with mostly minimally processed foods
• If needed, use a vegan protein powder to boost your protein intake

What are the benefits of a high-protein vegan diet?

A high-protein vegan diet has numerous benefits for the body and overall health. Firstly, it is important to note that a well-planned vegan diet can provide all the essential nutrients, including protein, and promote muscle strength and weight loss. A vegan diet typically includes a variety of plant-based proteins, such as beans, lentils, nuts, seeds, and soy products, which offer several health advantages.

One of the key benefits of a high-protein vegan diet is its positive impact on heart health. Studies have shown that a higher intake of animal protein is associated with an increased risk of ischemic heart disease (IHD). In contrast, plant-based proteins contain an amino acid called glutamic acid, which can help lower blood pressure and reduce the risk of chronic heart disease (CHD). Additionally, the American College of Cardiology concluded that a diet rich in healthy plant-based foods, like vegetables, fruits, and legumes, significantly lowers the risk of CHD.

Another advantage of a high-protein vegan diet is its anti-inflammatory properties. Vegan and vegetarian diets are often associated with reduced inflammation in the body due to the higher consumption of fiber-rich foods and lower intake of high-fat foods and animal products. This reduction in inflammation further lowers the risk of chronic illnesses. Additionally, plant-based diets are typically higher in fiber, which promotes better gut health and more regular bowel movements.

A high-protein vegan diet is also beneficial for lowering cholesterol levels. Plant-based protein sources, such as legumes, are cholesterol-free and can effectively reduce bad cholesterol levels. By avoiding the consumption of LDL cholesterols, which can clog and harden arteries, individuals can significantly improve their cardiovascular health.

Furthermore, a high-protein vegan diet can aid in weight loss. Plant-based proteins are typically lower in fat and calories than animal proteins, and the fiber content helps individuals stay fuller for longer. Studies have consistently shown that higher fiber intake is associated with lower body weight. Additionally, a 2013 study in South Carolina found that participants following a vegan diet for six months experienced the most significant weight loss compared to other dietary patterns.

Lastly, a high-protein vegan diet may also play a role in cancer prevention. Red and processed meats have been identified as risk factors for certain types of cancer. By eliminating these from the diet and replacing them with plant-based protein sources, individuals can reduce their overall cancer risk.

In conclusion, a high-protein vegan diet offers numerous health benefits, including improved heart health, reduced inflammation, lower cholesterol levels, weight loss, and potential cancer prevention. By incorporating a variety of plant-based protein sources into the diet, individuals can promote overall health and well-being while meeting their protein requirements.

What are the risks of too much/too little protein?

Protein is one of the body's main building blocks and is essential for human life. It plays a key role in the structure and function of muscles, skin, enzymes, and hormones. The average person needs approximately 0.45–0.73 grams of protein per pound of body weight daily, depending on their physical activity level.

Too Little Protein

Protein deficiency is uncommon in the Western world, but some people get very low amounts from their diet, which can affect almost all aspects of body function and lead to various health problems.

Symptoms of Protein Deficiency:

• Edema (swelling, especially in the abdomen, legs, feet, and hands)
• Hair loss
• Skin, hair, and nail problems (e.g. brittle or thinning hair, dry and flaky skin, and deep ridges on fingernails)
• Loss of muscle mass
• Increased risk of bone fractures
• Stunted growth in children
• Increased severity of infections
• Greater appetite and calorie intake
• Weakness and fatigue
• Slow-healing injuries
• Increased risk of anaemia

Causes of Protein Deficiency:

• Malnutrition
• Pregnancy
• Eating disorders
• Liver disorders
• Kidney problems
• Inflammatory bowel diseases

Too Much Protein

While it is uncommon for people in developed countries to suffer from protein deficiency, it is possible to eat too much protein, which can also lead to health problems.

Symptoms of Too Much Protein:

• Intestinal discomfort and indigestion
• Fatigue
• Dehydration
• Nausea
• Diarrhea
• Headaches

Risks of Too Much Protein:

• Cardiovascular disease
• Blood vessel disorders
• Liver and kidney injuries
• Seizures
• Kidney stones
• Heart disease
• Colon cancer

Frequently asked questions