People following a vegan diet can get adequate protein from a range of plant foods, including soy products, lentils, chickpeas, nuts and seeds, and wheat-based foods such as seitan.
Protein is made from amino acids. The body can produce some of them, but nine essential amino acids must come from food. Although many plant proteins contain lower amounts of one or more essential amino acids, a varied diet can provide all nine over the course of the day. Soy is among the plant proteins considered complete because it contains all nine essential amino acids in adequate amounts.
Here are five plant-based protein sources that can form part of a balanced vegan diet.
Soy-based foods
Soybeans, tofu and edamame all come from the soybean plant. Soy is a complete plant protein and provides all nine essential amino acids.
Soy foods can be prepared in different ways, making them useful in meals that would otherwise rely on animal-based protein. Harvard’s T.H. Chan School of Public Health lists tofu, edamame and other soy foods among its recommended plant-based protein sources.
Lentils
Lentils are legumes and provide a substantial amount of protein as well as dietary fiber. Harvard lists a cup of cooked lentils as providing about 18 grams of protein and 15 grams of fiber.
They can be used in soups, stews, curries, salads and plant-based patties. Combining legumes with other plant foods throughout the day can help provide a broad range of essential amino acids.
Chickpeas
Chickpeas are another legume that can contribute protein and fiber to a vegan diet. They are commonly used in hummus but can also be added to salads, stews, curries and other meals.
Harvard’s nutrition guidance includes chickpeas among the legumes that can serve as plant-based protein sources.
Nuts and seeds
Nuts and seeds provide protein along with fats and other nutrients. Almonds, cashews, walnuts, peanuts, pumpkin seeds, sunflower seeds, chia seeds and hemp seeds are among the plant foods that can be incorporated into meals and snacks.
Nut butters can also be used as a protein-containing food, although their nutritional composition varies by product. Choosing varieties with little or no added sugar and excessive sodium can help keep the overall diet balanced.
Seitan
Seitan is a wheat-based food made primarily from gluten, the main protein in wheat. It can provide a substantial amount of protein and is commonly used as a meat substitute.
Unlike soy, however, seitan is relatively low in the essential amino acid lysine. This does not make it unsuitable for a vegan diet. It means it is useful to eat it alongside a varied selection of other plant foods rather than relying on it as the sole protein source.
Variety matters
A vegan diet does not need to depend on a single protein source. The Academy of Nutrition and Dietetics recommends a variety of plant-based protein foods, including soy products, beans, lentils, grains, nuts and seeds, to help meet protein needs.
Harvard’s nutrition guidance similarly recommends varying plant protein sources rather than relying heavily on one food. Legumes, nuts, seeds and whole grains can all contribute protein to the diet.
For most people, the focus should therefore be on eating a varied diet rather than trying to find one plant food that provides every nutrient on its own.
