Plant protein: how much you need and where to find it
Published 3 min read
In short
An adult needs about 0.83 g of protein per kilo of body weight per day, close to 58 g at 70 kg. Without meat, it comes mostly from legumes, soy (tofu, tempeh), seitan, eggs and dairy. Varying these sources over the day is enough to cover every essential amino acid.
It's the first question anyone quitting meat hears: "What about protein?" The answer is reassuring. Needs are more modest than most people think, and plant sources are plentiful. You just need to know which ones, and how much.
How much protein a day?
The European reference (EFSA) for a healthy adult is 0.83 g of protein per kilo of body weight per day. France's food safety agency, ANSES, uses the same value.
| Body weight | Protein per day (about) |
|---|---|
| 50 kg (110 lb) | 42 g |
| 60 kg (132 lb) | 50 g |
| 70 kg (154 lb) | 58 g |
| 80 kg (176 lb) | 66 g |
| 90 kg (198 lb) | 75 g |
This covers the needs of almost all adults. Endurance or strength athletes, older people and pregnant women need somewhat more: check with a health professional.
Where to find protein without meat
Plant protein is concentrated in a few food families. The figures below are rough values per 100 g; they vary by brand and cooking.
| Food (100 g) | Protein (about) |
|---|---|
| Seitan | 20 to 25 g |
| Tempeh | 18 to 20 g |
| Firm tofu | 12 to 15 g |
| Edamame | 11 g |
| Cooked lentils | 9 g |
| Cooked chickpeas | 8 g |
| Egg (one large egg: 60 g) | 12 to 13 g |
| Peanuts | 25 g |
Legumes (lentils, chickpeas, beans, split peas) are the base: cheap, high in fibre, easy to cook. Soy and its products bring the highest amounts. Whole grains, nuts and seeds round it out.
Do you have to combine grains and legumes?
A complete protein provides all nine essential amino acids in sufficient amounts. Most plant proteins are a little short in one of them: legumes in methionine, grains in lysine. Together, they complete each other.
Good news: you don't need to combine them on the same plate. The body draws on what it gets over the day. A chickpea curry at lunch and wholemeal bread at dinner do the job. Soy and quinoa are already complete on their own.
A sample day at about 60 g
- Breakfast: a soy yogurt and a handful of almonds, about 10 g.
- Lunch: a bowl of lentils and brown rice, about 18 g.
- Snack: hummus on toast, about 6 g.
- Dinner: stir-fried tofu with vegetables and noodles, about 25 g.
For concrete ideas, Veegee's high-protein recipes bring at least 25 g per serving, and the vegan recipes show the breakdown of every dish.
If you'd rather not count by hand: in Veegee, tap “I ate it” on a recipe and the app adds up its protein and iron over 7 days, against a reference, with recipes to fill the gap if you fall short. Logging meals is free; the 7-day summary is part of Veegee Premium.
And vitamin B12?
It isn't a protein, but it's the next question. Vitamin B12 is the only vitamin plant foods don't reliably provide. Vegetarians get it from eggs and dairy; vegans need fortified foods or a supplement. Tracking your B12 over 7 days is free in the app, with a reminder for the supplement. Ask your doctor or a dietitian.
Frequently asked questions
Can you lack protein as a vegetarian?
It's rare with a varied diet and enough food. Vegetarians have eggs and dairy on top of legumes. The risk mostly comes from plates that replace meat with starches alone, without legumes or soy.
How much protein is in 100 g of tofu?
About 12 to 15 g for firm tofu, depending on the brand. Silken tofu holds more water and has less, around 5 g. Fermented tempeh reaches 18 to 20 g.
Is plant protein as good as animal protein?
It is slightly less digestible and most sources are incomplete on their own. Varied over the day, they cover your needs. Soy protein is close to animal protein in quality.
Which plant food has the most protein?
Among everyday foods, seitan (20 to 25 g per 100 g), tempeh (18 to 20 g) and peanuts (about 25 g) lead. Dry legumes also have over 20 g before cooking, but about three times less once cooked.
Plant proteinComplete proteinLegumesSeitanTempehTofuEssential amino acidsVitamin B12Vegan
