Vegans and Protein: The Question That Won’t Die
A friendly guide to answering the most over-asked question in vegan history.
“Asking a vegan where they get their protein is like asking where they get their air.”
– Mic the Vegan
Let’s get this out of the way: Vegans are asked where they get their protein approximately 847 times a year. That's a rough average. Some get more, especially if they have muscles, exist near a barbecue, or post food pics online. You can almost hear the collective sigh of the global vegan population when someone leans in, eyebrows raised, and asks, “But where do you get your protein?”
Let’s answer it. Once and for all. And maybe even have a little fun doing it.
The Myth That Just Won’t Die
The myth that vegans are protein-deficient didn’t fall from the sky. It was hand-delivered by decades of meat and dairy advertising, old-school nutrition books, and a whole lot of gym-bro pseudoscience. The truth is, most people, even meat eaters, get more than enough protein. In fact, according to the CDC, the average American eats nearly double the recommended daily amount.
How much do we actually need? About 0.8 grams of protein per kilogram of body weight. That’s roughly 46 grams per day for the average woman and 56 grams for the average man. It’s not hard to get that from plants, unless you’re trying to live off cotton candy and iceberg lettuce.
The Plant-Powered Protein Dream Team
Let’s meet the all-stars of vegan protein. These foods are not only loaded with the good stuff, they’re also delicious, affordable, and mostly fart-powered (looking at you, beans).
Legumes
Beans, lentils, chickpeas. Each one is a little protein bomb. A cup of cooked lentils packs 18 grams of protein. Hummus? Secretly swole.
Tofu, Tempeh, and Edamame
Soy is a nutritional powerhouse, not a hormone grenade. A half-block of firm tofu brings about 20 grams of clean, cholesterol-free protein to the table. Tempeh has even more, plus that satisfying nutty bite.
Whole Grains
Quinoa (a complete protein), oats, brown rice, buckwheat. Oatmeal for breakfast, stir-fried rice for lunch, and quinoa salad for dinner? You’re covered.
Nuts and Seeds
Pumpkin seeds, chia, hemp, almonds, and peanuts (which are technically legumes, but we’ll let it slide). These little guys are calorie-dense and protein-rich. Sprinkle them on everything.
Seitan
Made from wheat gluten, seitan is the heavyweight champ of vegan protein. With around 25 grams per 3-ounce serving, it’s chewy, savory, and grill-worthy.
Vegetables
Yes, veggies contain protein too. A cup of spinach has about 5 grams. Peas have 8 grams per cup. Even a baked potato has 4 grams. It all adds up.
Wait, Are Plant Proteins “Complete”?
A lot of people worry that plant proteins aren’t “complete,” meaning they don’t contain all nine essential amino acids. This idea has been wildly overstated. First, many plant foods are complete proteins, like quinoa, soy, and buckwheat. Second, you don’t need to combine foods at every meal. Your body keeps a pool of amino acids and knows how to put the puzzle together.
As long as you eat a variety of whole plant foods throughout the day, you’re golden. Rice and beans aren’t just delicious, they’re teamwork in action.
A Day in the Life of a Vegan Who Is Not Withering Away
Let’s say you’re a vegan aiming for 70 to 100 grams of protein. Here’s how easy it can be:
Breakfast: Oatmeal with chia seeds, peanut butter, and soy milk (20g)
Lunch: Lentil soup with whole grain bread and a side salad with tahini dressing (25g)
Snack: Roasted chickpeas and a handful of almonds (15g)
Dinner: Stir-fried tempeh with quinoa and broccoli (30g)
That’s 90 grams without a single protein shake. Just real food and a decent appetite.
“But You Can’t Build Muscle on Plants!”
Oh, really? Tell that to:
Nimai Delgado, vegan bodybuilder who’s never eaten meat in his life.
Tia Blanco, pro surfer and plant-based powerhouse.
Kendrick Farris, Olympic weightlifter and full-blown plant warrior.
You don’t need animal protein to build strength. In fact, many athletes report faster recovery and less inflammation on a plant-based diet. No cholesterol. No saturated fat overload. Just clean-burning fuel.
Mic the Vegan Drops the Mic
Let’s bring in YouTuber and science communicator Mic the Vegan, who put it brilliantly:
“All of the nitrogen that animals can get is originally from plants.”
That’s right. Nitrogen is essential for amino acids, which build protein. And all of it starts with plants. So when you eat a steak, you’re just getting recycled plant protein. Asking a vegan where they get their protein is a bit like asking where they get their air. It’s in everything.
Final Thoughts
Vegans get protein from food. Real food. Whole food. The kind that grows in the ground and doesn’t cry when you cut it. So next time someone brings up the protein question, take a breath, smile, and remember. We’ve got beans, greens, nuts, seeds, and science on our side.
Further Reading:
Plant-Based Nutrition by Julieanna Hever
The Proof is in the Plants by Simon Hill
Proteinaholic by Dr. Garth Davis
Mic the Vegan’s YouTube Channel
Ask an elephant, a rhino, a hippo, a buffalo, or a gorilla where they get their protein. Just keep a safe distance.
Thank you....again!