Vegans can obtain protein from various plant-based sources such as legumes, tofu, tempeh, seitan, lentils, chickpeas, nuts, seeds and grains like quinoa.
It’s possible to get enough protein on a vegan diet by including a variety of plant-based protein sources in your meals and snacks. Some popular sources of vegan protein include:
- Legumes: Beans, lentils, and peas are good sources of plant-based protein. For example, black beans contain 8.9 grams of protein per 100 grams and lentils contain 9 grams of protein per 100 grams.1,2
- Tofu and tempeh: These soy-based protein sources can be seasoned and cooked in many ways. Tofu contains 17.3 grams of protein per 100 grams and tempeh contains 20.3 grams of protein per 100 grams. 3,4
- Seitan: Seitan, also called wheat gluten, is a high-protein meat substitute made from gluten. Seitan contains 24.7 grams of protein per 100 grams.4
- Nuts and seeds: Almonds, walnuts, peanuts, chia seeds, flaxseeds, hemp seeds and pumpkin seeds are good sources of protein. For example, peanuts contain 25.8 grams of protein per 100 grams and hemp seeds contain 31.6 grams of protein per 100 grams.6,7
- Wholegrains: Quinoa, amaranth, buckwheat or brown rice are wholegrains that contain more protein than other grains. For example, quinoa contains 11.3 grams of protein per 100 grams and amaranth contains 13.6 grams of protein per 100 grams.8,9