Where do vegans get protein from?

Created on: May 27, 2026
Last edited on: May 27, 2026

Vegans get protein from foods such as soy granules, tofu, tempeh, seitan, vegan meat alternatives, and protein shakes. What matters is not whether the proteins are animal or plant-based, but whether enough protein is consumed overall.

 

Can vegans get enough protein?

Many people still believe that protein can only be found in eggs, meat, or dairy products. However, protein is also present in many vegan foods. Major professional organizations such as the Academy of Nutrition and Dietetics consider a well-planned purely plant-based diet to be adequate, also in terms of protein. A true protein deficiency in the medical sense is extremely rare in Western industrialized countries - also with a vegan diet. As long as enough calories are consumed and the diet is not extremely one-sided for prolonged periods, a protein deficiency is considered very unlikely in practice.

How much protein do vegans need? 1.2g to 1.6g of protein per kg of body weight can serve as a guideline for optimal protein intake for vegans. For regular athletic activity, the recommendation is slightly higher (see Protein Guide). The actual minimum requirement for maintaining basic bodily functions is lower (~0.8g / kg BW).

Here is an overview of vegan protein sources and their protein content:

 

Which vegan foods are high in protein?

With a well-composed diet, it is no problem to meet protein needs as a vegan. In our PROTEIN GUIDE, we provide you with a comprehensive overview of protein-rich plant-based foods.
The best vegan protein sources are:

1. Soy granules and textured vegetable protein

This often underestimated category includes soy granules in various forms, as well as pea chunks, sunflower mince, etc. These products are affordably available in many supermarkets and health food stores. They are soaked and then prepared similarly to meat. 

Many varieties contain over 50g of protein per 100g! Soy is particularly beneficial because it contains all essential amino acids in favorable proportions.

Soy mince, soy chunks, and pea chunks (from left)

2. Tofu

Tofu is usually made from soy - as already mentioned, one of the most protein-rich plant-based foods available. It can now be found in various forms, such as natural and smoked tofu, in every supermarket and discount store. Depending on the variety, tofu contains about 12 to 18g of protein per 100g. By the way, tofu is also a recommended vegan calcium source.

3. Tempeh

Tempeh is made from pressed, fermented soybeans and contains about 19g of protein per 100g. It can now be found in many larger supermarkets or health food stores as well as in asia stores. Organic brands often also offer soy-free versions, for example, made from lupins or beans. 

4. Seitan

This is wheat protein, available in large supermarkets, health food stores and online as a powder to mix or ready-made. Seitan has long been used in Asia as a protein-rich meat alternative. Prepared seitan often contains 25-30g of protein per 100g.

5. Vegan meat alternatives and protein products

Modern vegan meat alternatives also often achieve very high protein values. Depending on the brand and processing, there are healthier and less healthy varieties. We follow the rule of thumb: more protein than fat and ideally less than 13g of fat per 100g.
Additionally, products like protein pasta or protein shakes can help increase daily protein intake.

 

What about legumes?

Legumes such as lentils, beans, or chickpeas also contain significant amounts of protein and are an important part of a healthy diet. However, compared to soy granules, tofu, tempeh, or seitan, they usually provide less protein per calorie and per 100g. Therefore, concentrated protein sources are often better suited when a high protein intake is specifically desired.

 

Is plant-based protein inferior?

The common assertion that plant-based protein is inferior cannot be maintained as a blanket statement. Individual plant-based protein sources may perform somewhat less favorably in terms of amino acid profile or digestibility, but in practice, this can easily be compensated for by sufficient overall protein intake and a varied diet. What matters is the overall diet throughout the day, not a single food item.

Tips for good vegan protein intake:

• Focus on tofu, tempeh, and other soy products, as these have a complete amino acid profile
• Combine different protein sources
• Consume enough calories
• For sports or muscle building, specifically pay attention to protein-rich meals

 

Do you need meat for muscle building?

"Only meat makes meat" is often heard in the social media fitness scene. But that's not true - fundamentally, vegan muscle building is also possible without meat, eggs, etc. What is decisive is not animal products, but above all:

• adequate training
• sufficient total calories
• enough protein
• regeneration and sleep

This is evident from the example of numerous vegan strength athletes. The assumption that protein is automatically linked to meat or other animal products does not align with current scientific understanding. Proteins consist of amino acids, and these are also found in plants.

 

Conclusion - Meeting protein needs on a vegan diet is possible

There are very effective vegan protein sources such as soy granules, tofu, tempeh, or seitan. A general inferiority of plant-based proteins cannot be scientifically confirmed. Animal products are not a necessary prerequisite for good protein supply.
Thus, from an animal ethics perspective, proteins are not a factual reason to use animals as commodities and take their lives. On HOW VEGAN, we show you how a balanced vegan diet works practically in everyday life.

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