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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.
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 The idea that every meal must be 'complete' is outdated.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.
Dishes that fit this
Named for how they taste, with the difference each makes against the meal it stands in for.
Golden dal with fried cumin
Soft split lentils finished with cumin seeds fried in oil until they crackle, poured over the top.
About 1.5 times the land of chicken curry.
Lemongrass tofu with sweetcorn
Tofu simmered in a light lemongrass broth with sweetcorn and okra, until it takes on the whole pan.
About a quarter of the land of chicken stir-fry.