Where is the PROTEIN???

Myth : Vegans do not get enough protein.

-This is a false statement. It is very easy for vegans to satisfy the protein recommendations. Most people believe that the only way to get sufficient protein is through animal products such as steak,chicken, etc. Their is a notion that vegans are protein deficient. When I talk to people about my vegan journey the first thing that they usually question is whether I am getting enough protein and their suggestion for me is to take supplements(vitamins, shakes, etc). As a vegan, I do not need any supplements to replace protein if I have a balanced diet.

Many people are unaware that their is protein in many different foods. Here is a list of vegan foods with protein:
-legumes (dry beans and peas)
-tofu
-nuts and seeds
-grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

Below is the daily needed/suggested amount of protein for different age groups:

Recommended Dietary Allowance for Protein
Grams of protein needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

Below is different foods and how much protien can be found in each:


Food Type, Amount, Protien(gm)

Tempeh, 1 cup, 41
Seitan, 3 ounces, 31
Soybeans cooked, 1 cup, 29
Lentils cooked, 1 cup, 18
Black beans cooked, 1 cup, 15
Kidney beans cooked, 1 cup, 13
Veggie burger, 1 patty, 13
Chickpeas cooked, 1 cup, 12
Veggie baked beans, 1 cup, 12
Pinto beans cooked, 1 cup, 12
Black-eyed peas cooked, 1 cup, 11
Tofu(firm), 4 ounces, 11
Lima beans cooked, 1 cup, 10
Quinoa cooked, 1 cup, 9
Tofu(regular), 4 ounces, 9
Bagel, 1 med.(3 oz), 9
Peas cooked, 1 cup, 9
Textured Vegetable Protein (TVP) cooked, 1/2 cup, 8
Peanut butter, 2 Tbsp, 8
Veggie dog, 1 link, 8
Spaghetti cooked, 1 cup, 8
Almonds, 1/4 cup, 8
Soy milk, 1 cup, 7
Soy yogurt, 6 ounces, 6
Sunflower seeds, 1/4 cup, 6
Whole wheat bread, 2 slices, 5
Cashews, 1/4 cup, 5
Almond butter, 2 Tbsp, 5
Brown rice cooked, 1 cup, 5
Spinach cooked, 1 cup, 5
Broccoli cooked, 1 cup, 4



So as you can see their is ALOT of protien out there that is not just found in animal based products.