Vegan Protein Sources: A Complete Guide

Let's fuel our body while respecting animal welfare. Protein is fundamental to many biological activities & is an essential nutrient. Even though most people think of protein as something from animals, getting all the protein you need on a vegan diet is possible. 

Explore the complete guide on vegan protein sources.

Why Do We Need Protein?

Protein is one of the three macronutrients (the others being carbs & fats) that our bodies need to function at their best. It performs several essential functions, such as:

  1. Cell Growth & Repair: Proteins serve as the building elements of cells & are essential for developing, maintaining, & repairing body tissues.
  2. Enzymes: Proteins act as enzymes, which help chemical reactions occur in the body. Enzymes play key roles in several functions, including digestion, metabolism, & others.
  3. Regulation of Body Functions: Proteins are involved in hormone production, which regulates various bodily processes, & immune function, functioning as antibodies & aiding the body's protection against infection.
  4. Energy Source: Proteins can be used as an energy source when necessary, although carbohydrates & fats are the body's preferred energy sources.
  5. Storage & Transportation: Proteins help transport essential nutrients, such as oxygen, throughout the body. Haemoglobin, a red blood cell-derived protein, transports oxygen from the lungs to other tissues.

Protein is essential to our bodies. Thus we must consume enough regardless of diet.

Check This: Top 10 High Protein Indian Vegan Breakfast

Can You Get Enough Protein On A Vegan Diet?

A common myth is that obtaining sufficient protein on a vegan diet is challenging. In contrast, the opposite is true. According to the Academy of Nutrition & Dietetics, vegan diets with adequate caloric intake can meet or exceed recommended protein intakes. Consuming a diversity of plant-based protein sources throughout the day is essential.

The RDA for protein varies with age, gender, weight, & physical activity.

The RDA for protein is 0.8 grams per kilogram or 0.36 grams per pound. The following formula may be used to predict protein needs:

Body weight (in kg) x 0.8 = Recommended protein intake (in gram)

For example, a 70-kilogram (154-pound) person's RDA-calculated protein consumption is:

70 kg x 0.8 = 56 grams of protein per day

The RDA is a basic guideline because protein demands vary depending on age, sex, activity level, & health conditions. Athletes, new or expecting mothers, & persons recovering from injuries or illness may need more protein.

It's important to eat various protein-rich plant-based foods on a vegan diet. You may easily meet your protein needs by eating a mix of legumes, grains, nuts, seeds, & plant-based protein products.

Also Check This: Vegan Omega-3 Rich Foods: Nourish Your Body Naturally

How To Get More Protein As A Vegan? 

1. Eat complementary proteins like legumes, whole grains, nuts/seeds, & whole          grains to receive all needed amino acids.

2. Explore plant-based protein recipes to add variety & enjoyment to your meals.        Some of the vegan recipes by Sudo Foods such as:

      3. Include various plant-based protein sources, such as legumes, whole cereals,        nuts, seeds, & soy products.

      4. Choose protein-packed treats (such as roasted legumes or protein bars made        with almonds & seeds), smoothies, or baked goods.

      5. Experiment with tofu & tempeh as versatile protein sources in various dishes.
          Be mindful of portion sizes to ensure adequate protein intake without overfilling.

      6. Add vegan meat alternatives, such as Sudo Plant-based Foods like                    vegan chicken-flavored popcornvegan seekh kebabsvegan galouti           kebabsvegan keema samosasvegan chicken miracle momos, & plant-based  burger patties that are prepared with high-quality plant protein & crafted to mimic their meaty counterparts' look, texture, & chewiness.

        List Of Vegan Protein Sources

        Vegan Protein Sources

        Soy-Based Products:

        • Tofu, a versatile & protein-rich product derived from soybeans, can be used in various dishes. A typical 100g serving of tofu contains approx. 8g of protein. 
        • Tempeh, produced from fermented soybeans, has a nutty flavor & contains approx. 20g of protein per 100g serving. 
        • Seitan, a meat-like substitute derived from wheat gluten, can be used in savory dishes instead of meat. It contains approx. 25 grams of protein per 100 grams serving. Try Sudo's Chicken Popcorn (23g protein per 100g serving) & Keema Samosa (22g protein per 100g serving), made of Seitan. 
        • Textured Vegetable Protein (TVP), derived from defatted soy flour, is a versatile & convenient plant-based protein source, providing approx. 12g of protein per 1/4 cup (dry) serving. Try vegan chicken momos (12g protein per 100g serving) & veg seekh kebab (16g protein per 100g serving), made of textured soy protein.

        Also Check This: Best Vegan Butter Substitutes

        Beans & Legumes: 

        • Black beans, lentils, & chickpeas are all excellent plant-based protein sources. 
        • A typical 1/2-cup serving of cooked legumes contains varying amounts of protein, with black beans containing approx. 7g, lentils approx. 9g, & chickpeas approx. 7g. 
        • Try veg galouti kebab (4g protein per 100g serving), made of channa dal.

        Nuts & Seeds:

        Nuts & seeds contain healthy fats, protein, & other nutrients. For example, 

        • 1-ounce servings of almonds & walnuts have approx. 6g & 4g of protein, respectively.
        • Additionally, 1-ounce servings of chia, sesame, & hemp seeds have approx. 5g, 6g, & 9g of protein, respectively.


        Although grains may not contain as much protein as other sources, they still contribute to the total amount of protein consumed. 

        • Quinoa, a pseudo-cereal, is a complete protein source because it contains all nine essential amino acids. A 1/2 cup serving of cooked quinoa typically contains approx. 4 grams of protein. 
        • Other grains such as oats, brown rice, & whole grain pasta contain varying quantities of protein per 1/2 cup cooked serving, with 3g, 2g, & 2g, respectively. 

        Jackfruit & Mushrooms: 

        • Jackfruit's texture, when cooked, makes it a popular meat replacement. It includes a little amount of protein. Jackfruit contains approx. 1.7 grams of protein per 100 grams. Try Plant Based Burger Patty (6g protein per 100g serving), made of jackfruit.
        • Mushrooms are fungi that are popular for their distinct flavors & textures. They provide protein to the diet, although less than lentils or tofu. Depending on the species, mushrooms offer 2-3 grams of protein per 100 grams.

        Other Vegan Protein Sources:

        • Certain types of algae, such as spirulina & chlorella, are regarded as good sources of plant-based protein or rich in essential amino acids. They can often be used as a protein supplement or incorporated into various dishes for a significant protein boost to a vegan diet. 
        • Spirulina (7 grams), Chlorella, Nori seaweed (2 grams), dried dulse (10 grams), & dried wakame (5 grams) generally contains about 4, 2, 1, 1, & 0.5 gram, respectively.

        Incorporating these vegan protein sources into your diet can help you meet your protein requirements while consuming a varied & nutrient-dense plant-based diet.

        Table of Plant Based Protein Sources


        Serving Size




        1/2 cup




        2 ounces



        Textured Vegetable Protein

        1/4 cup (dried)



        Hemp Seeds

        3 tablespoons



        Soy Nuts

        1/4 cup



        Tofu (extra firm)

        3 ounces



        Soybeans (Edamame)

        1/2 cup



        Lentils (cooked)

        1/2 cup



        Peanut Butter (smooth)

        2 tablespoons



        Kidney Beans (canned)

        1/2 cup



        Green Peas (cooked)

        1 cup



        Almond Butter (smooth)

        2 tablespoons



        Soymilk (all flavors)

        1 cup



        Black Beans (canned)

        1/2 cup



        Pasta (cooked, spaghetti)

        1 cup



        Soy Yogurt

        5.3 ounces



        Oatmeal (cooked)

        1 cup



        Hummus (commercial)

        1/3 cup




        1 ounce (23 nuts)



        Chickpeas (canned)

        1/2 cup



        Chia Seeds

        2 tablespoons



        Quinoa (cooked)

        1/2 cup




        1 ounce (14 halves)



        Bulgur (cooked)

        1/2 cup



        Spinach (cooked)

        1 cup



        Rice (white, long-grain, cooked)

        1/2 cup



        Almond Milk (unsweetened)

        1 cup



        Source: National Nutrient Database for Standard Reference, Legacy Release, April 2018 (US Department of Agriculture)


        If you follow a well-balanced & diverse vegan diet won't have to worry about getting enough protein. Therefore, do not let the protein myth discourage you from implementing a plant-based diet. With a little research & preparation, you can get all the protein you need from plants.

        Check out the vegan versions of Sudo Foods' products for a meaty flavor. Also, try different variations of the spice blend with vegan frozen meals from Sudo.

        Also Check This: How To Be Vegan On A Budget?


        Q1. What is the highest quality source of protein in the vegan diet?

        Ans. Soy products such as tofu, tempeh, & edamame are known as high-quality protein sources because they contain all the essential amino acids the body requires.

        Q2. Is Dal a complete protein?

        Ans. Yes, dal, or lentils, is an excellent source of plant-based protein. Although dal is not a complete protein, it may create a complete protein when combined with grains like rice.

        Q3. Which is a complete plant protein?

        Ans. Examples are complete plant proteins like quinoa, buckwheat, soy, & hemp. These proteins provide all nine amino acids our body systems need but cannot create.

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