Protein

Easy to get from legumes, soya, nuts and seeds — no need to combine at every meal.

• Supplement: rarely needed
• Last checked: Oct 2026

Protein is the nutrient vegans get asked about most — and the one they need to worry about least. (For a short answer to give at the table, see “Where do you get your protein?”.)

Why you need it

Protein builds your muscles and bones, repairs cells and makes new ones, and is used to make hormones, fight infection and carry oxygen. It’s made of amino acids; nine of them are essential, meaning they have to come from food.

Why it matters for vegans

It mostly doesn’t. Plant proteins contain all the essential amino acids, and a 2019 review found that protein-rich plant foods — legumes, nuts and seeds — are enough for adults to get all the protein they need. Worries about missing amino acids have been “substantially overstated”.

You don’t need to combine proteins at every meal. The same review found no evidence for it: a reasonable variety over the course of the day is enough. One amino acid, lysine, is low in grains — which is exactly why legumes matter. Eat them daily and it’s covered.

Where to get it

• Legumes: lentils, beans, chickpeas, peas.
• Soya: tofu, tempeh, soya milk — a particularly good source.
• Nuts, seeds and nut butters, including peanut butter.
• Whole grains add more over the day.

How much?

The European Food Safety Authority (EFSA) sets 0.83 g per kilogram of body weight per day for adults — about 58 g for someone weighing 70 kg. Some research suggests vegans may do better with around 1 g per kg, because of how the body handles plant protein.

Most people don’t need to count: if your meals are balanced and include a protein food each time, you’re very likely getting enough.

Some people need more:

• Pregnancy and breastfeeding — EFSA adds up to 28 g a day in late pregnancy and 19 g in the first six months of breastfeeding.
• Older adults — experts recommend at least 1.0–1.2 g per kg a day after 65. Older vegans who eat little are the group most at risk of falling short.
• People who train — 1.4–2.0 g per kg a day is enough for most.

Should you supplement?

Rarely. Food covers it. Protein powders are just a convenience — useful if you train hard and find it hard to eat enough, never necessary.

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