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Have You Wondered: How do vegans get their protein?

How do vegans get their protein? It’s a question that plagues many people who opt for a plant-based diet that contains no animal products. Many people hear the comments from concerned friends and family, too. As a society, we tend to equate meat with protein. And it is indeed a good source of the necessary nutrient. But is it the best source? Is it the only source?

  • Are you a vegan and looking for a complete guide about vegan protein sources?
  • Are you tired of searching for information on protein sources and not finding?
  • Do you want detailed information about how do vegans get their protein?

If the answer is yes, cheer up! You are in the right spot. We are here to provide you with all the necessary information about vegan sources and nutritional values. The information that we are going to list down is all the best researched and fact-based that will help you know about the origins where vegans can get proteins from. If you are also a vegan and want to know about protein sources to increase your protein intake, carefully read every word that we are going to mention below and add more power of protein to your everyday meal! Without delaying any further, let’s get into it and iron out crucial information about protein sources for vegans.

Why is it essential to maintain a specific protein level in the body?

When we ask people to take care of their protein intake, we always have to face a counter-question asking us why it is essential to consume proteins. Keep one thing in mind that protein is the building block of the body, and your body needs the proper quantity of protein to function appropriately. Without proteins, you can’t do anything even if you have an adequate amount of fats and other nutrients in the body.

It helps generate new tissues in the body and helps repair the wear and tear of the tissues. From fixing a broken muscle to fixing a broken bone, we need protein. It is also necessary for the production of blood, hormones, and enzymes. Even your hair requires protein for health and growth.

Nowadays, people mostly like to have meat in their food and cuisines. That often creates trouble for vegans as they don’t want to eat meat. So the question here is how do vegans get their protein. When we talk about vegans, we have to find some plant-based protein sources. As for plant-based vegans, they don’t like to have even eggs and milk. So, what are the protein sources that can help them keep their protein intake moderate? We all know that finding plant-based protein sources is not a piece of cake because protein is available in bulk in animal-based sources like eggs, milk, meat, etc. However, when it comes to plant-based sources, finding them need not be challenging.

In fact, all thanks to nature, it bestowed so many blessings upon us, and we can enjoy plant-based protein. We are here to introduce all those sources to you that can help you get protein even if you are a follower of extreme veganism!

Special note to men and anyone involved in sports.

You may hear that you need meat, dairy, and eggs to keep the muscle tone you need. That has been disproven many times. In fact, some of our healthiest

Read about plant-based eating and Men’s Health see this article: The things you didn’t know about vegan protein

For information on athletes who choose a plant-based diet, read These 19 elite athletes are vegan — here’s what made them switch their diet


We cite even more information in our article on Vegan Diet for Longevity.

What quantity of protein is necessary?


From our childhood, we have heard this proverb.

“Excess of everything is bad.”

This rule applies to everything in this universe, and the same is the case with protein intake. Apparently, protein is a lifesaver and a crucial need, but its excess proves to be damaging for the body. Keep one thing in mind that there is a misconception in society that we all need it beyond limits, which is absolutely false. You have to take a look at the following devastating effects of excessive protein!

  1. First of all, if you take way more protein than your need, you start gaining weight, and we all know that obesity is the mother of all diseases.
  2. If you restrict your carbohydrate, taking too much protein can result in bad breath, which more than painful not only for you but also for the people around you.
  3. Constipation is another reported risk of having too much protein, and you have to control it to keep your excretory system properly functioning.
  4. Taking too much protein can also lead you to constipation, which is a painful disease.


Too much protein?

Many studies reported that taking too many excessive amounts of protein because of many problems related to the excretory system, and that’s why it can also cause kidney damage. And in this way, it becomes a threat to life! Our kidneys naturally filter out excess protein, along with other wastes. However, when pushed to the limit, they can be damaged.

Not only is this, but a massive list of shortcomings of over-taking protein there. If you want to avoid them all, you have to ensure a healthy intake of proteins. Doctors and physicians recommend having only 0.36 grams of protein per pound of the body per day, which is approximately equal to having 0.8 grams per kilo weight. For females having 60kg / 130lbs weight, 48 grams protein per day is enough, and in the case of men having 75kg / 165lbs weight, 60 grams protein is enough per day. But here, you have to keep one thing in mind that it is the average intake of protein; if you exercise more, you have to take more protein after consulting your physician or dietician.

What are the shortcomings of the deficiency of protein?

The people who have just started following veganism need to consider the issue of deficiency of proteins. We have mentioned before that you have to take care of your protein intake amount because if excess of intake can be dangerous, then the deficiency is also harmful. As the people with a vegan background are restricted to use animal products, so they face difficulties like

  • People having protein deficiency risk a greater chance of infections.
  • Their muscles take a long time to repair, and they are more prone to muscle loss because the recovery time is very high.
  • They have a very slow wound healing ability, and that’s why sometimes they have to face infections in their wounds.
  • Protein deficiency results in weaker bones, and so people with more fragile bones are more prone to fracture.

If you are a vegan and do not appreciate the use of animal products. However, you must take care of your protein intake through plant-based sources. If you don’t take enough care, you may have to face the shortcomings that we listed above. In fact, not only the ones that we mentioned. Indeed, the list of risks you have to face due to protein deficiency might be much greater. Therefore, it makes sense to ensure you have a balanced diet, including protein levels.

Where to find protein for vegans?

We know that vegans reading this would have become more than conscious about their protein intake. In fact, that’s probably why you are reading this. And now they will be looking for some suggestions for plant-based vegan sources. And if you think that we would provide you with guidance, then you are right! We would help you find the best plant-based protein sources, and your query about how vegans get their protein would be entertained! So, the following is the categorical distribution of plant-based protein sources that vegans can use to overcome their protein deficiency!

Protein containing fruits:

Some fruits that are rich in protein are apricots, blackberries, banana, and avocado.

Protein containing nuts:

Some protein-rich nuts include hazelnuts, peanuts, cashews, almonds, walnuts, and pecans.

Protein containing soy products:

Soy products are also a source of protein. Some of the best examples are tempeh, mung beans, edamame, tofu, soy milk.

Protein containing seeds:

You can also get protein from pumpkin seeds, sesame seeds, flaxseed, hemp seeds, and sunflower seeds.

Protein containing vegetables:

The vegetables, which are rich in protein, are spinach, asparagus, broccoli, artichokes, green peas, and all green vegetables.

Protein containing grains:

Grains can also be a plant-based source of protein like spelled, amaranth, rice, and quinoa.

Protein containing pulses:

Lima Beans, chickpeas, lentils, Kidney beans, black beans, and cannellini beans are also a fantastic protein source.

If you are a vegan, you have to add these things to your daily diet to achieve daily protein intake. Keep one thing in mind that all the plant-based protein sources mentioned above are rich ones, so you don’t have to add them without any check and balance because an over-controlled use of these sources can prove harmful. When you are avoiding the deficiency of protein, you also have to keep yourself from falling prey to overdosed protein intake.

Category-wise protein content charts:



Protein chart for plant-based protein sources pulses:

Food Protein Serving size
Seitan 30g per 4 oz
Tempeh 18g per 3 oz
Lentils 18g per 1 cup (cooked)
Edamame 18g per 1 cup (cooked)
Chickpeas 18g per 1 cup (cooked)
Mycoprotein 17g per one serving (110g)
Split Peas 16g per 1 cup (cooked)
Kidney beans 15g per 1 cup (cooked)
Black beans 15g per 1 cup (cooked)


Protein chart for plant-based protein sources seeds:

seeds protein Serving size
pumpkin seeds 5g Per 1 oz
Sesame seeds 17g Per 100 grams
Flaxseeds 18.3g Per 100 grams
Hemp seeds 31g Per 100 grams
Sunflower seeds 19.3 g Per 100 grams


Protein chart for plant-based protein sources grains:

Grains protein Serving size
spelled 10.7 g  Per one cup (cooked)
amaranth 9.3 g Per one cup (cooked)
Brown rice 5 g Per one cup (cooked)


8 g Per one cup (cooked)


Protein chart for plant-based protein sources vegetables:

vegetables protein Serving size
spinach 5.3g Per one cup (cooked)
asparagus 2.4 g Per one cup (cooked
 broccoli 2.75 g Per one cup (copped)
artichokes 3.5 g One medium
 green peas 8.6 g Per one cup (cooked)



Protein chart for plant-based protein sources soy products:

Soy products proteins Serving size
tempeh 18 g Per 3 oz
mung beans 12.6 g Per one cup
edamame 13 g Per one cup (cooked)
 tofu 8 g Per 3 oz
Soy milk. 8 g Per 1 cup


Protein chart for plant-based protein sources nuts:

nuts proteins Serving size
hazelnuts 4.24 g 8 nuts
 peanuts 7.3 g Per 1 oz
 cashews 5 grams Per 1 oz
 almonds 6.1 grams Per 1 oz
 walnuts 14.3 grams per 100 grams
pecans 9.2 grams Per 100 grams


Protein chart for plant-based protein sources fruits:

fruits protein Serving size
apricots 1.4g Per 100 grams
 blackberries 1.39 g Per 100 grams
 banana 1.09 Per 100 grams
 avocado 2.23-1.96 g Per 100 grams


That was all the category-wise protein content in plant-based protein sources. Now, you can easily adjust your daily diet with an appropriate amount of protein in it. The best practice is to add at least one product from all categories in your daily diet, to create your desired protein intake every day.

Do not compromise the quantity because the quantity is the only thing that makes or breaks your health. So be mindful of the total amount of your daily protein intake. Now, you don’t have to worry about your query, “How do vegans get their protein” because we provided you enough information on how you can make it happen.

But don’t be overly concerned. In fact, it is quite rare for a balanced vegan diet to be deficient in protein. Actually, a balanced plant-based diet should contain the proper amount of all nutrients. However, our information is to assure you that your protein goals are met.


Some common FAQs about “How do vegans get their protein?”

Q1. Is it necessary to intake protein even if we are having all the other nutrients properly?

There is one thing that you always have to keep in mind that everything is made for a reason, and no other thing in this universe can replace it. The same is the case with protein. No matter how regular and conscious you are in taking other nutrients, you must take protein and inappropriate amount. No other nutrient can work as protein in your body, so; it is mandatory to intake the proper amount of protein for proper body functioning.

Just as each body part has a specialized purpose, so does each nutrient. Proteins build muscle and maintain growth and regrowth. Fats and carbohydrates cannot substitute for that.

Q2. Is there any difference in the quality protein of animal protein and plant protein?

Well, that’s a good question. In fact, many people voice concern about whether both protein sources have the same quality of protein. So, yes! Plant protein is as good and beneficial as animal proteins because it has amino acids, fiber, and some other nutrients that you can’t get from animal protein. So, in a way, plant protein is way better than animal protein.

It is essential to mention here that both types of protein sources have their significance, so we can’t compare them both. But if you are worried about plant protein, you shouldn’t be because plant protein provides all the components that animal protein does.

For a bit of comparison for your doubting friends, consider this. That elephant you see at the zoo? He is a plant-eater. Yes, all of his protein and other nutrients come exclusively from plants. And those horses and cows happily grazing on pasture? Yes, they also are vegan. Even the very hefty and muscular gorilla is primarily a plant-based eater, although he occasionally enjoys a snack of ants or termites.

Q3.What to do if a new vegan craves meat?

Hmm…, that’s a great question! That’s a problem that new vegans often face most of the time. There is fake meat called “vegan meat,” which is made especially for vegans who can’t eat animal products. Vegan meat is used in products impossible burgers and beyond sausages. The best thing about this vegan meat is that it is not harmful to health, and it is as good as real meat. It means that you can enjoy the perks of real meat without harming any animals. So, new vegans can enjoy impossible burgers and beyond sausages whenever you crave meat.

Q4. Can you be all healthy as a vegan, even when you don’t eat meat or any animal products?

People really want to know if they can live a healthy life as vegan or not. It is essential to mention here that there are some nutrients in meat that plant sources can’t replace, and there are some nutrients in plants that animal products can’t replace. There are some gains and some losses in both cases.

Some people believe that a person should eat both plant-based food and animal products. However, research and studies show the facts to be quite different. In fact, the Blue Zone studies show quite the opposite. They strongly support a diet rich in plant protein with little to no animal products.  As far as vegan health is concerned, vegans can enjoy good health even if they don’t eat meat.

Q5. Why don’t vegans care about plant’s feelings when they are also alive?

That’s a funny one! In fact, most of the non-vegans raise some questions like this one. However, we have the answer. If we talk about it seriously, studies show plants do have some awareness like animals. But one thing you have to keep in mind is that animals have brains so they can react according to their senses. Although plants may sense, without a brain, plants can’t express. On the other hand, animals are given brains, and they have real feelings. That’s why vegans are more concerned about animals as compared to plants.


That was all about the question of how do vegans get their protein. We mention many, but certainly not all, sources of plant-based proteins. Yes, you absolutely can get a balanced amount of protein in your daily diet. Although we told you clearly about leading plant-based sources of protein, we still recommend you consult a dietician or physician if you are not certain. An expert medical person helps ensure you achieve your health goals.

We put all our efforts into educating you about the topic that most people were concerned about. In addition, we gathered all the facts and figures so that we can provide you with authentic and up-to-date information.

We like to hear from you! Please leave a comment or a question in the comments section below. It helps us to know what information you find useful and interesting.

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