Which vegan foods are highest in protein?
Soya foods, beans and lentils. Peanuts and seeds look higher on paper. But you eat them by the handful, so a bowl of lentils gives you more. That’s the portion problem.
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What are the best vegan protein sources?
Tempeh (a firm cake of soya beans), tofu and soya beans give the most in one serving. Beans and lentils come next. The UK food tables list tempeh at 20.7 g of protein per 100 g.
| Food | Per 100 g | In one serving |
|---|---|---|
| Tempeh | 20.7 g | 100 g gives 20.7 g |
| Firm tofu (one UK pack) | 16.5 g | 100 g gives 16.5 g |
| Soya beans, boiled | 14.0 g | 100 g gives 14.0 g |
| Kidney beans, tinned, drained | 8.6 g | 150 g gives 12.9 g |
| Chickpeas, tinned, drained | 8.4 g | 150 g gives 12.6 g |
| Red lentils, boiled | 8.1 g | 150 g gives 12.2 g |
| Peanuts | 25.8 g | 30 g gives 7.7 g |
| Pumpkin seeds | 24.4 g | 30 g gives 7.3 g |
| Soya drink, unsweetened | 2.4 g | 250 ml gives about 6 g |
Sources: UK food tables (CoFID); Tofoo
That’s the portion problem. Peanuts have about three times the protein of lentils per 100 g. But a handful of 30 g gives 7.7 g, and a 150 g bowl of lentils gives 12.2 g.
Tofu varies a lot. The food tables list soft steamed tofu at 8.1 g per 100 g, about half the firm pack above. Check the label on yours.
So build each meal on a soya food, beans or lentils. Use nuts and seeds as extras.
How much protein do vegans need?
The UK amount for adults is 0.75 g per kg of body weight a day. The Vegan Society says vegans may need more, and 1 g per kg has been suggested.
| Body weight | UK amount (0.75 g per kg) | Suggested for vegans (1 g per kg) |
|---|---|---|
| 60 kg | 45 g | 60 g |
| 70 kg | 52.5 g | 70 g |
| 80 kg | 60 g | 80 g |
| 90 kg | 67.5 g | 90 g |
Most people already get enough. In the UK, average intakes are above the reference amount, including in vegans.
Pregnancy adds 6 g a day. Breastfeeding adds 11 g a day while your baby is under 6 months, then 8 g.
Lifting weights or over 40? See plant protein for strength training and protein after 40. Find your weight in the table and note your number.
How do I eat a high protein vegan diet?
Keep your usual meals and add one protein food to each. Here is the same day twice, for a 70 kg adult.
Source: UK food tables (CoFID)
The plain day is 40 g of oats made with water, 200 g of cooked wholewheat spaghetti, and 180 g of cooked brown rice. Only those foods are counted.
The second day adds 250 ml of soya drink and 30 g of pumpkin seeds to the oats. Lunch gets 150 g of lentils in the sauce. Dinner gets 100 g of tempeh.
Six ways to add plant protein this week
- Make porridge with soya drink instead of water, and add 30 g of pumpkin seeds.
- Stir a tin of drained lentils or beans into pasta sauce, soup or curry.
- Put tofu or tempeh in your stir-fry, about 100 g per person.
- Keep tinned chickpeas, kidney beans and baked beans in the cupboard.
- Pick fortified soya drinks and yoghurts (with added vitamins and minerals) as your dairy swaps.
- Check the label on meat substitutes for salt, fat, egg and milk.
Sources: BDA; NHS; UK food tables (CoFID)
Pick two of these and try them this week. For morning ideas, see high protein breakfasts.
What are good high protein vegan snacks?
Edamame (young green soya beans) wins. A 100 g bowl gives about as much as a portion of lentils.
| Snack | Serving | Protein |
|---|---|---|
| Edamame, boiled | 100 g | 12.2 g |
| Peanut butter on wholemeal toast | 20 g on one 40 g slice | 8.3 g |
| Almonds | 30 g | 6.4 g |
| Soya yoghurt, fruit | 125 g pot | 4.1 g |
| Houmous | 50 g | 3.4 g |
Source: UK food tables (CoFID)
Nuts, seeds and nut butters are also high in calories, so keep to a handful. Bars can help on busy days. See how to pick a healthy protein bar.
Do vegans need to combine proteins?
No, not at every meal. Protein is built from parts called amino acids, and nine must come from food.
Most plant foods are low in some of them. But the British Nutrition Foundation says a variety of plant foods eaten during a day gives enough, when you eat enough calories.
Meat substitutes count. The BDA calls soya burgers, soya sausages and seitan, which is made from wheat, high-quality protein sources. They are often high in salt and fat, so have them in moderation.
Some contain egg, milk or honey, so read the label.
Protein powder is optional. Most people get enough protein already, and you can still get enough from food even when training hard. See dairy-free protein powders if you want one.
When to speak to a GP
A planned vegan diet can give you all you need. Without planning, the NHS says you could miss out on calcium, iron, vitamin B12, iodine and selenium. Speak to a GP if:
- You keep losing weight without changing your diet or exercise routine. The NHS says see a GP. See a GP as soon as possible if you also have other symptoms.
- You feel weak or tired, get short of breath, have pins and needles, numbness or muscle weakness, a sore or red tongue, or problems with memory or thinking. These can be signs of low vitamin B12.
- You have kidney disease and plan a big diet change. The NHS says you may be referred to a dietitian if blood tests show high potassium and phosphate.
- You are pregnant or breastfeeding on a vegan diet. You’ll need enough vitamins and minerals for your baby.
Vegans can only get B12 reliably from fortified foods and supplements.
Worried about your diet? Ask your GP about seeing a dietitian. See also blood tests for vegans.