“How do you get your protein?” – one of the most annoying questions vegans have to put up with.
Many people still to this day believe that protein is only available from meat and animal sources. Which of course, is wrong. It is in fact very easy for vegans to meet the recommendations for daily protein intake. Nearly all vegetables, beans, nuts, lentils, chickpeas, tofu, as well as soya alternatives to milk, butter and yoghurt are all excellent sources of vegan protein.
How much protein do I need?
In the UK, the recommended daily protein intake is 0.75g of protein for every kilogram of body weight. This means that a person weighing 60kg would require around 45g of protein each day.
So where do vegans get their protein from?
It’s easy to get enough protein without eating animals. To demonstrate this, I’ve created a little graphic to help you see which vegan-friendly foods are high in protein.
Foods in the legume family are, generally speaking, good sources of vegan protein. These include things like peas, beans and lentils.
Nuts, as well as various nut butters are also a good way to get protein, but remember they are high in calories – almonds, for example, contain around 21 grams of protein and 575 calories per 100 grams.
Foods made out of soybeans, such as tofu and tempeh, are amongst the highest vegan sources of protein. 100 grams of tofu contains around 15 grams of protein. Tempeh contains up to 19 grams of protein per just 100 grams.
Did you know?
Including a source of protein like beans or nuts at breakfast along with a high-fibre grain like whole-wheat bread will make you feel full for longer and make you eat less throughout the day.