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Protein basics
How much you need, where it comes from on a plant-based diet, and who should pay closer attention.
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How much
Guidelines recommend around 0.8 g of protein per kilogram of body weight per day for most adults. For a 70 kg person that is about 56 g. Athletes, pregnant women and people over 65 may benefit from more, roughly 1.2 to 1.6 g per kg.
Where it comes from
Good plant protein sources, by rough protein content per typical serving:
- Tempeh, seitan and tofu: 15 to 25 g per serving.
- Lentils, chickpeas, beans: 12 to 18 g per cooked cup.
- Soy milk: 7 g per glass. Most other plant milks: 1 g.
- Nuts and seeds: 5 to 7 g per handful.
- Whole grains, especially oats and quinoa: 5 to 8 g per serving.
Do I need to combine proteins?
No. Eating a variety of plant foods across the day provides all the essential amino acids. The idea that every meal must be 'complete' is outdated.
A note on health information. This page summarises published evidence for a general audience. It is not medical advice and cannot account for your circumstances. If you are changing your diet with a health condition, during pregnancy, or for a child, talk to a doctor or registered dietitian.