How Much Protein Do You Really Need?

If you’ve been vegan for more than five minutes, you've probably had someone ask you, “But where do you get your protein?” If only there was a dollar for every time, right? Well, here's the thing: protein is essential, whether you're lifting heavy weights, running a marathon, or simply trying to live your best plant-based life. But how much protein do you really need as a vegan?

The answer is nuanced—so buckle up, grab a lentil burger, and let’s dive into this protein-powered ride.

Why Protein Matters (Yes, Even for Vegans!)

Protein is more than just a buzzword for gym enthusiasts. It’s the building block of pretty much everything in your body—muscles, skin, hair, hormones, enzymes, you name it. Protein also helps repair tissues, boost your immune system, and keep you feeling fuller for longer. This is especially important on a vegan diet, where many of the classic protein sources (like chicken, eggs, and dairy) are off the table.

Not getting enough protein can lead to muscle loss, fatigue, and even a weakened immune system. So, whether you're training for a marathon or mastering the art of Netflix marathons, protein deserves some attention.

How Much Protein Do You Actually Need?

Let’s cut straight to the chase: According to the Recommended Dietary Allowance (RDA), the average adult should aim for 0.8 grams of protein per kilogram of body weight. For context, if you weigh 70 kilograms (about 154 pounds), that’s roughly 56 grams of protein per day.

Now, here's where things get a bit more complex:

• If you're active (lifting weights, running, cycling), you'll likely need more protein—anywhere from 1.2 to 2.0 grams per kilogram of body weight.

• If you’re pregnant, breastfeeding, or recovering from illness, your protein needs will also increase.

For vegans, meeting these protein targets is absolutely achievable, but you may need to be a bit more intentional with your food choices. No, that doesn't mean spending hours in the kitchen or munching on tofu 24/7 (unless you want to—who are we to judge?).

Vegan Protein Sources: More Than Just Tofu

While your omnivorous friends might be shaking their heads, thinking you're doomed to a life of incomplete proteins and plant-based struggle, let’s set the record straight. Plenty of plant-based foods are rich in protein, and with a bit of planning, you can easily hit your daily protein goals without even realizing it.

Here are some top vegan protein sources:

• Lentils: A powerhouse of protein, boasting about 18 grams of protein per cooked cup.
• Chickpeas: Whether you blend them into hummus or toss them on a salad, you’re looking at 14.5 grams of protein per cup.
• Quinoa: Not just a fancy grain—it’s actually a complete protein, with all nine essential amino acids and 8 grams of protein per cup.
• Tempeh: Think of tempeh as tofu’s cooler, funkier cousin. It packs 21 grams of protein per 100 grams.
• Chia Seeds: Tiny but mighty, offering 4.7 grams of protein per ounce.
• Seitan: The undisputed heavyweight champ of vegan protein, seitan contains a whopping 25 grams of protein per 100 grams.

Other honorable mentions include edamame, hemp seeds, nutritional yeast (which also happens to taste like cheese!), black beans, almonds, and even some veggies like broccoli and spinach.

The Myth of Incomplete Proteins (Cue Dramatic Music)

You've probably heard that plant-based proteins are “incomplete” because they don’t contain all the essential amino acids that animal proteins do. This is true for most plant foods, but before you toss your chickpeas out the window in despair, here’s the good news: as long as you’re eating a variety of plant-based foods throughout the day, your body will get all the amino acids it needs.

You don’t need to “combine proteins” in every meal like we were told back in the 1970s. So no, you don’t have to eat rice and beans at every meal to stay healthy. Your body is smart and knows how to mix and match those amino acids over time.

Do Vegans Need More Protein?

Here’s where things get interesting. Some studies suggest that because plant proteins may be digested differently than animal proteins, vegans might need a bit more protein than their omnivorous counterparts. This isn’t a huge difference—experts recommend aiming for about 10-15% more protein. So if your goal was 56 grams a day, consider bumping it up to about 62 grams, just to be safe.

And don't worry—you don't need to carry around a calculator or memorize protein numbers. There are plenty of easy ways to get extra protein in your diet, whether through delicious plant-based meals or the occasional vegan protein supplement (more on that later).

What About Protein Deficiency?

The truth is, protein deficiency is quite rare in developed countries, especially if you're eating a well-balanced vegan diet. Sure, if you're subsisting on nothing but French fries and soda, you might run into problems. But if you're eating a variety of whole grains, legumes, vegetables, nuts, and seeds, you're probably doing just fine.

Protein Supplements: Do You Need Them?

Now, here’s the million-dollar question: Do vegans need protein supplements?

The short answer is: it depends. If you're getting plenty of protein from whole foods, you may not need a supplement at all. However, if you're an athlete, struggling to meet your protein goals, or just looking for a convenient way to boost your intake, a vegan protein powder can be a great addition to your diet.

There are plenty of high-quality vegan protein powders on the market, made from ingredients like pea protein, brown rice protein, and even hemp protein. They can be especially useful after workouts or as an easy way to add extra protein to smoothies, oatmeal, or baked goods. Plus, they're often fortified with other nutrients like B12 and iron—so it's a win-win!

(Pssst... If you're interested, we happen to sell some fantastic vegan protein powders right here on our website. Just saying!)

The Bottom Line

When it comes to protein, vegans have nothing to worry about—as long as you’re eating a well-rounded diet and paying attention to your protein sources. Aim for about 0.8-1.2 grams of protein per kilogram of body weight (or more if you’re active), and don’t stress too much about incomplete proteins.

Protein supplements can be a helpful tool, but they’re not a necessity for everyone. However, if you find yourself needing an extra protein boost, we’ve got some excellent vegan options to keep you fueled and feeling your best.

References

1. Institute of Medicine (IOM). Dietary Reference Intakes: Macronutrients. National Academy Press, 2005.
2. Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to metabolic advantage. Appl Physiol Nutr Metab. 2011;36(5):647-54.
3. Mangels AR, Messina V. Considerations in planning vegan diets: infants. J Am Diet Assoc. 2001;101(6):670-677.
4. Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets – A Review. Nutrients. 2019.
5. WHO/FAO/UNU. Protein and Amino Acid Requirements in Human Nutrition. Report of a Joint WHO/FAO/UNU Expert Consultation. Geneva: WHO, 2007.