Vegan Sources of Protein

Protein is a macronutrient vital for good health. It has many functions in the body, some of which include; muscle building and repair, oxygen transportation, defence against pathogens and digestion of food. Contrary to popular belief, protein can be consumed in optimal amounts on a vegan or plant-based diet.

The building blocks of protein are called amino acids. Of the 20 amino acids, 9 must be sourced from food - all of which can be found in plants, while the remainder are produced in the body. 

First off, how much protein should you be eating?

The recommended daily intake (RDI) of protein varies based on age and sex. The RDI for women aged 19-70 is 0.75 g per kg of bodyweight and increases to 0.95 g/kg over the age of 70.

For men aged 19-70, the RDI is 0.84 g per kg of bodyweight and increases to 1.07 g/kg in the elderly.

For athletes, the recommended intake is between 1.2 to 2 grams per kilogram of bodyweight per day, depending on activity.

So how do you get protein on a vegan diet?

The most plentiful sources of plant-based protein are beans, tofu and tempeh, however, it can also be sourced from wholegrains, vegetables, nuts and seeds. For optimal health and wellbeing, aim to include a variety of plant foods in your daily diet.

The following infographic lists multiple sources of protein-rich plant foods, along with how many grams of protein they contain per 100 grams when cooked.

Grams of Protein Per 100g of Cooked Source

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