Nutrition
Where do vegans get protein?
Short answer
From pulses, soy (tofu, tempeh, soy drink), seitan, nuts, seeds and grains. With a varied diet and enough calories, protein deficiency in vegans is rare. You do not need to combine “complete protein” at every meal – variety over the day is enough.
The “plants lack protein” myth: a single plant may be lower in some amino acids, but grains, pulses and nuts eaten over the day complement each other. Soy on its own is a complete protein. Daily needs are covered in “How much protein per day on a vegan diet?”.
Pulses are a good source, but per 100 g they have less protein than meat (roughly: cooked lentils about 9 g, tofu about 12–15 g, cooked chicken breast about 30 g). So pulses or soy should be part of every main meal, in real portions. Bonus: more fibre.
Too little protein happens on very low-calorie diets or diets of fruit and snacks only – that is a planning issue, not veganism. People who train benefit from extra portions of pulses or protein powders (pea, soy).
Sources
- Vegetarian Dietary Patterns for Adults: Position Paper of the Academy of Nutrition and Dietetics (2025)
- Vegetarian, vegan and plant-based diet — British Dietetic Association
- Protein — Physicians Committee for Responsible Medicine
- Straight Talk About Soy — Harvard T.H. Chan School of Public Health, The Nutrition Source