Can You Get Enough Protein from Plants?

One of the most common questions I hear as a vegan and a nutritionist with a post graduate diploma in human nutrition is: "Don't you worry about protein?" It's a fair question, I guess. Protein is important—the word comes from the Greek proteios, meaning "primary" or "of first importance." The good news is that it's totally possible to meet your protein needs on a plant-based diet. With some planning.

In this guide, I'll explain what protein is, how much protein you might need, recommend some great plant-based sources, and offer simple ways to include more protein in your everyday meals.

Nutritionist's note: While I have a Post Grad Diploma in Human Nutrition, this article is for general educational purposes and isn't intended as personal medical or dietary advice. Everyone's health needs are different, so speak with your healthcare professional before making significant dietary changes.

Jump to:

• Plant Protein at a Glance
• What is Protein?
• Essential and Non-Essential Amino Acids
• Do Vegans Get Enough Protein?
• How Much Protein Do You Need?
• What About Protein for Healthy Ageing?
• What Are The Best Sources of Plant Protein?
• Do You Need to Combine Proteins?
• Put it Into Practice
• Plant-protein Hacks
• The Bottom Line
• FAQs
• References and Additional Reading
• Leave a Comment

Plant Protein at a Glance

What is Protein?

Protein is one of three macronutrients the body requires in relatively large amounts, alongside carbohydrates and fats. While it can provide energy, protein's primary role is as a builder. Whenever your body is growing, repairing, or replacing tissue, protein is doing a lot of heavy lifting behind the scenes.

It helps build and maintain muscle, produces enzymes and hormones, supports a healthy immune system, repairs tissues, assists with blood sugar regulation, and keeps you feeling satisfied after meals. In short, protein is involved in almost every important function in the body. Let's just say it's kept pretty busy.

Proteins are made up of smaller units called amino acids. There are 20 amino acids used to build proteins in the human body and they occur in different amounts and combinations depending on the protein.

Essential and Non-Essential Amino Acids

Your clever body can make eleven of the twenty amino acids itself, these are called non-essential amino acids. The remaining nine amino acids are either unable to be synthesised at all by the human body or the rate of synthesis is so low that it can't support the body’s needs. These remaining nine must come from food, which is why they're known as essential amino acids.

Do Vegans Get Enough Protein?

If you are active on Instagram and TikTok you might be forgiven for thinking that you are on the cusp of withering away from protein deficiency. Protein is currently starring in its own reality show and the lead characters are at the hair pulling stage. To be honest, I'd rather we talk about fibre, but here we are joining the conversation. But we will talk about fibre. 

Not sure how to get enough fibre in your diet? Read my complete guide to all things fibre to help increase your fibre intake gently.

Do Plants Provide "Complete Protein"?

You may have heard that only a few plant-based foods are complete proteins (that is, they provide all nine essential amino acids in amounts that meet human requirements). While it's true only a limited number of plant foods are traditionally classified as complete proteins, virtually all plant foods contain all nine essential amino acids. The difference is that some amino acids occur in lower amounts than others. A varied plant-based diet provides all essential amino acids over the course of the day.

Animal vs Plant-protein and Bioavailability

You may also have heard the term "bioavailability." This refers to the proportion of a nutrient that is absorbed and available for the body to use. Protein from many whole plant foods is somewhat less digestible than protein from animal foods, although the difference varies depending on the food. In general, digestibility is often estimated at around 80–90% for many whole plant proteins versus over 90% for many animal proteins. Eating a variety of plant protein sources helps ensure adequate intake of both total protein and essential amino acids

A balanced plant-based diet that includes legumes, soy foods, seitan, whole grains, nuts, and seeds can provide all the protein your body needs. Even your vegetables contain levels of protein! An achievable way to do this is to make sure each meal (including snacks) contain protein to support your goals, whether that's maintaining muscle, staying fuller for longer, weight loss, or supporting healthy ageing. 

What About Protein for Healthy Ageing?

As we get older, maintaining muscle mass becomes increasingly important. This was explained to me at university in a way that hit...muscle mass in the elderly is the difference between getting out of a chair yourself or needing help to get out of the chair. I want to get out of the chair myself. 

Research suggests older adults aim for 1.0-1.2g of protein per kg per day. Active older adults may benefit from >1.2g/kg.

Individuals with kidney issues should not increase protein intake without consulting a specialist.

Including protein-rich foods at each meal can help support strength, mobility, and overall health. For adults over 50, focusing on both total protein intake and regular resistance exercise is necessary. I aim for 1.2-1.6g of protein per kg of body weight per day and just bought an inexpensive set of weights that I lift 2-to-3 times a week. Having said that, there is plenty you can do without spending money. Walking up hills is resistance, walking in water is resistance, and there are plenty of exercises online that use your own body weight as resistance...it's all helpful and relevant. 

Plant proteins can absolutely play a role in healthy ageing when meals are balanced and varied.

What Are The Best Sources of Plant Protein?

Best Sources of Plant-Protein per 100g

Food Source (100g)	Protein (g)	Fibre (g)
TVP Textured Vegetable Protein)	50	16-17
Nutritional Yeast	47	20
Hemp Seeds (hulled)	31.6	4
Pumpkin Seeds (shelled)	30	6.5
Peanuts	26	8.5
Seitan	22-25	-
Chickpea flour (besan)	22	10.8
Almonds (raw)	21.5	10.8
Sesame Seeds	20.5	11.6
Tempeh (cooked)	20	7
Sunflower Seeds	19	7
Flaxseeds	18	23
Cashews (raw)	17	4
Chia Seeds	17	34
Extra Firm Tofu	16	3
Whole Wheat Flour	15	10.6
Walnuts	15	5
Hazelnuts	14	8
Brazil Nuts*	14	7
Mycoprotein (Quorn)	13 (approximate)	7
Edamame (cooked)	12	5
Buckwheat Flour	9	10.35
Lentils (red), cooked	9	8
Black beans (cooked)	8	10
Kidney beans (cooked)	8	5
Chickpeas (cooked)	7	6
Green peas (cooked)	5	4.8
Quinoa (cooked)	4.4	2.8
Brussels sprouts (raw)	3.4	4.10
Buckwheat (cooked)	3.4	2.7
Broccoli (cooked)	2.4	3.3

*Brazil nuts are rich in selenium and overconsumption may lead to selenium toxicity (selenosis). It is recommended adults only consume up to 3 Brazil nuts per day.

Textured Vegetable Protein (TVP)

TVP, also known as Textured Soy Protein, is an excellent source of protein that has been around for decades, despite its more recent popularity. Made from mostly defatted soy flour and put through a specialised pressure-cooking and extrusion process, TVP is transformed into a dehydrated, shelf-stable ingredient available in various shapes like curls, minced, or chunks. In its dry state, it has a fairly neutral flavour, acting like a culinary sponge that happily absorbs the stocks, spices, and marinades it is rehydrated in. Because it replicates the fibrous texture and "chew" of ground meat, it is a staple in plant-based cooking for dishes like vegan Bolognese, chilli, and tacos. Cooking tip: flavour the soaking water heavily to get optimal flavour from TVP.

Recipes with Textured Protein →

Try TVP in Big Batch Bolognese Sauce

Seitan

If you and tofu are on a break, seitan might be your new best friend. Made from wheat gluten, seitan is one of the most protein-dense plant foods available, providing around 20–29g of protein per 100g. It has a hearty, chewy texture that is a little "meaty" or "meat-esque", making it a staple in stir-fries, curries, roasts and wraps. While it's not suitable for people with coeliac disease or gluten intolerance, seitan can be a simple way to add a substantial protein boost to vegan meals.

Beans and Legumes

Beans, lentils, and chickpeas are nutritionally dense foods. They're rich in protein, fibre, iron, and complex carbohydrates. Plus, legumes contribute to your five-a-day; the recommended servings (75g) of vegetables each day in Australia. (Eat for Health)

Examples of legumes and how to use them:

These foods are affordable, versatile, and ideal for family meals.

Try these legume recipes →

Soy Foods

Soy is one of the most protein-rich plant foods available. It is also a "completel" protein, meaning it has all 9 amino acids in adequate amounts.

Examples include:

Soy foods provide high-quality protein and are among the easiest ways to boost protein intake on a plant-based diet.

Try these soy recipes →

Whole Grains

While grains are not typically thought of as protein foods, they can contribute significantly to daily protein intake. Serving a whole-wheat pita bread with a curry gives the protein level a nice little bump - that's how I treat whole grains when thinking about protein, a nice bump.

Good options include:

Try these wholegrain recipes →

Nuts and Seeds

Nuts and seeds provide protein alongside healthy fats and important minerals.

Great choices include:

They're an easy addition to breakfasts, snacks, salads, and smoothies.

Try these recipes with nuts and seeds →

I use Cronometer to calculate nutritional values here. (not sponsored)

Do You Need to Combine Proteins?

You've probably heard that vegans need to carefully combine foods at every meal to create "complete proteins." Fortunately, that's an outdated idea.

As long as you eat a variety of plant foods throughout the day, your body has access to all the essential amino acids it needs.

Put it Into Practice

Here are some simple ways to build more protein into your day:

Breakfast

Lunch

Dinner

Snacks

Plant-protein Hacks

The Bottom Line

At My Goodness Kitchen we use a combination of beans, lentils, tofu, tempeh, whole grains, seitan, nuts, and seeds to meet protein needs while also providing fibre, vitamins, minerals, and other beneficial nutrients

Rather than focusing on a single "perfect" protein source, aim for a variety of plant foods across the day. Consistency, balance, and variety matter far more than chasing protein numbers at every meal. And if you need to boost with protein powders once in a while, go ahead. I do. We even have our favourite protein water.

With a little planning, a plant-based diet can provide all the protein most people need while supporting overall health and wellbeing.

FAQs

References and Additional Reading

Determinants of Amino Acid Bioavailability

Associations Between National Plant-based vs Animal Based Protein Supplies

The Impact of Plant-Based Proteins on Muscle Mass and Strength Performance: A Comprehensive Review (paid access to article)

Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group