Check whether your vegan meals hit your protein target. Choose your weight and a target, add the plant foods you’ve eaten from a list of 20, and see your total and which foods would close any gap.
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How to use it
- Enter your weight in kilograms.
- Choose a target: 0.75 g per kg (the UK reference for adults), 1.0, 1.2 if you’re active, or 1.6 if you’re building muscle.
- Pick each food from the list and enter how many servings you had.
- See your total against the target, and suggestions if you’re short. Your list saves in this browser.
Protein in common vegan foods
| Food (serving) | Protein |
|---|---|
| Seitan (100 g) | 24 g |
| Pea protein powder (30 g) | 24 g |
| Tempeh (100 g) | 19 g |
| Tofu, firm (100 g) | 13 g |
| Edamame (100 g) | 11 g |
| Lentils or black beans, cooked (100 g) | 9 g |
| Hemp or pumpkin seeds (30 g) | 9 g |
| Soya milk (250 ml) | 8 g |
| Wholemeal bread (2 slices) | 8 g |
| Wholewheat pasta, cooked (150 g) | 8 g |
| Chickpeas, cooked (100 g) | 7 g |
| Peanut butter (2 tbsp) | 7 g |
| Oats (40 g dry) | 5 g |
These are typical figures; brands vary, so check labels.
Worked example
The tool starts with a 70 kg adult aiming for 1.0 g per kg, which is 70 g:
| Food | Servings | Protein |
|---|---|---|
| Tofu (100 g) | 1.5 | 19.5 g |
| Lentils (100 g) | 2 | 18 g |
| Soya milk (250 ml) | 1 | 8 g |
| Peanut butter (2 tbsp) | 1 | 7 g |
| Oats (40 g) | 1 | 5 g |
| Wholemeal bread (2 slices) | 1 | 8 g |
| Total | 66 g of 70 g |
About 5 g short. The tool suggests half a serving of seitan, pea protein, tempeh or tofu, any one of which would close the gap.
How much protein do you need?
The UK Reference Nutrient Intake for adults is 0.75 g of protein per kg of body weight a day: 45 g for a 60 kg adult, for example. Many people choose more:
| Situation | Common target |
|---|---|
| Most adults | 0.75 g per kg (UK reference) |
| Regular exercise | 1.0 to 1.2 g per kg |
| Strength training to build muscle | About 1.6 g per kg |
| Over 65 | About 1.0 to 1.2 g per kg is often suggested |
For a general target that isn’t vegan-specific, try the protein intake calculator.
Do vegans get “complete” protein?
Yes, if you eat a mix. Soya foods (tofu, tempeh, edamame, soya milk) contain all the essential amino acids in good amounts. Beans and lentils are lower in one amino acid, methionine, and grains are lower in another, lysine, so eating both across the day gives you everything. They don’t need to be in the same meal.
Easy ways to add protein
- Choose soya milk or soya yoghurt rather than oat or almond, which have much less protein.
- Add a tin of beans or lentils to soups, stews, curries and pasta sauces.
- Sprinkle hemp or pumpkin seeds on porridge and salads.
- Swap white pasta and bread for wholewheat.
- Keep tofu or tempeh in the fridge for quick stir-fries.
Other nutrients to watch
The NHS says vegan sources of vitamin B12 are limited and a supplement may be needed; fortified breakfast cereals, fortified unsweetened soya drinks and yeast extract or nutritional yeast flakes all help. It also highlights calcium, iron, iodine, selenium and vitamin D, which is hard to get from food alone in autumn and winter. Plan balanced meals with the weekly meal planner, and check fibre with the fibre intake calculator: most vegan diets do well on fibre.
This tool gives general information and estimates, not medical advice. If you have a health condition, are pregnant, or are worried about your health, speak to a GP, pharmacist or dietitian.
Frequently asked questions
How much protein do I need as a vegan?
The same as anyone: the UK reference is 0.75 g per kg of body weight a day, or more if you’re active.
What vegan food has the most protein?
Seitan and pea protein powder, about 24 g per serving, followed by tempeh and tofu.
Can vegans build muscle?
Yes. Aim for about 1.6 g per kg from varied sources such as soya, seitan, beans and lentils, with strength training.
Do I need to combine proteins at each meal?
No. Eating a mix of beans, grains, nuts and soya across the day is enough.
Is soya milk high in protein?
Yes, about 8 g per 250 ml, similar to cow’s milk and much more than oat or almond milk.
Do vegans need supplements?
The NHS says a vitamin B12 supplement may be needed, as vegan sources are limited. Vitamin D is also hard to get from food in winter.
Is my list saved?
Yes, in this browser on this device only.
Sources
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