Tool · Nutrition
Vegan protein calculator
Enter your weight and goals to get a realistic daily protein target, then see the plant foods that hit it fastest.
Your daily target
70 g
≈ 1 g/kg · per kg body weight
Protein-dense plant sources
| Food | Protein content | Density |
|---|---|---|
| Seitan (wheat gluten) | 25 g / 100 g cooked | ★★★★★ |
| Tempeh | 20 g / 100 g | ★★★★★ |
| Extra-firm tofu | 17 g / 100 g | ★★★★ |
| Lentils (cooked) | 9 g / 100 g | ★★★★ |
| Chickpeas (cooked) | 9 g / 100 g | ★★★★ |
| Edamame (shelled) | 11 g / 100 g | ★★★★ |
| Black beans (cooked) | 9 g / 100 g | ★★★★ |
| Peanut butter | 25 g / 100 g | ★★★ |
| Hemp seeds | 31 g / 100 g | ★★★★★ |
| Quinoa (cooked) | 4 g / 100 g | ★★★ |
| Soy milk (unsweetened) | 3.3 g / 100 ml | ★★★ |
| Nutritional yeast | 45 g / 100 g | ★★★★★ |
FAQ
Do vegans need more protein than omnivores?
Slightly. Plant proteins are 5–15% less digestible on average, so the international consensus is to aim ~10–20% above the standard 0.8 g/kg RDA — around 1.0 g/kg for adults, 1.4–1.8 g/kg for strength training.
Do I need to combine proteins at every meal?
No. The old 'complementary protein' theory was retracted in 1988. Eat a variety of legumes, grains, nuts and seeds across the day and your liver pools all essential amino acids for you.
Is soy safe?
Yes. Every major cancer and heart association endorses soy for adults and children. 25 g soy protein/day is even recommended by the FDA for cardiovascular benefits.