Claim
Vegans who eat enough food and a varied diet generally meet protein requirements; combining specific foods at each meal is not necessary.
Yes for most people. Beans, lentils, tofu, grains and nuts add up. Athletes and older adults should plan a little more deliberately.
- Last reviewed
- Reviewer
- Editorial placeholder
- Status
- sample
Sample data. The figures and sources on this page are demonstration records showing how evidence will be presented. They are approximate and have not yet been through our review process. Read about how we will verify evidence.
Why this rating: Good dietary survey evidence, with less data on high-need groups such as older adults and athletes.
Supported by good-quality studies that point the same way, but with gaps: fewer studies, mostly observational data, or some inconsistency.
Explanation
Surveys of vegan populations usually find average protein intake above the recommended 0.8 g per kg of body weight.
The idea that plant proteins must be combined at every meal is outdated: the body pools amino acids across the day.
Limitations
- Plant proteins are slightly less digestible, so total intake needs to be a little higher to deliver the same usable protein.
Methodology
- Review of dietary surveys and protein quality research.
Sources for this claim
Each source links to our record of what it found, its limitations and what we used it for, with a link to the original.
- 1Dietary protein and amino acids in vegetarian diets: a review
François Mariotti, Christopher Gardner (2019). Nutrients.