The Best Plant-Based Protein Sources for Vegetarians and Vegans

Written by Robbie Clark, BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · 6 references

Whether you're fully vegan, vegetarian or just eating less meat, getting enough protein is a common worry. The good news is that with a little planning, plant foods can easily cover your needs. Here's how much you need and the best places to get it.

Why do you need protein?

Protein is made up of building blocks called amino acids. Your body uses them to build and repair muscle, skin, hair and other tissues, and to make enzymes, hormones and other important molecules. Your body can make some amino acids, but nine – the essential amino acids – must come from food. Your body doesn't store protein the way it stores fat, so you need a regular supply from your diet.

How much protein do you need a day?

Your needs depend on your weight, age, health and activity level. The recommended dietary intake (RDI) for adults in Australia is:⁵

• Women 19–70: 0.75 g per kg of body weight (about 46 g a day)
• Men 19–70: 0.84 g per kg (about 64 g a day)
• Women over 70: 0.94 g per kg (about 57 g a day)
• Men over 70: 1.07 g per kg (about 81 g a day)
• Pregnancy (2nd and 3rd trimesters): 1.0 g per kg (about 60 g a day)
• Breastfeeding: 1.1 g per kg (about 67 g a day)

Children and teenagers need more for their size as they grow. If you exercise regularly, especially strength training, you'll likely need more: about 1.4–2.0 g per kg a day.⁴

How is plant protein different from animal protein?

The main difference is the mix of amino acids. Animal proteins like meat, eggs and dairy contain all the essential amino acids in proportions close to what your body needs. Most plant proteins contain all of them too, but are lower in one or two, especially lysine and methionine.³ Soy foods like tofu, tempeh and edamame are an exception, with a more complete profile.

This sounds like a problem, but it's easily solved. Different plant foods are low in different amino acids. Legumes are rich in lysine, while grains, nuts and seeds provide more methionine. Eating a variety over the course of the day fills the gaps.

Can you get enough protein on a vegetarian or vegan diet?

Yes. A 2019 review of the evidence concluded that a varied diet including legumes, nuts and seeds can fully meet adult protein needs, and that concerns about amino acid deficiency on vegetarian diets have been "substantially overstated".¹ Well-planned vegetarian and vegan diets are appropriate at every stage of life, including pregnancy, childhood and for athletes.²

Older adults may need to take more care, as protein needs go up with age.^1,5 If you can't eat soy or legumes, it's worth getting advice to make sure your diet still covers your needs.

A plant-based protein powder can be handy if you struggle to eat enough, for example if you have a small appetite, are recovering from illness or injury, or train hard. Blends of different plant proteins, such as pea and rice, have a more complete amino acid profile than a single source.³

What are the best plant-based protein sources?

Here are some of the best options, with rough protein amounts per serve:

• Tofu and tempeh: about 12–20 g per 100 g. Tempeh is usually higher. Both are versatile in stir-fries, curries and salads.
• Edamame (young soybeans): about 10–12 g per cup, shelled.
• Legumes such as lentils, chickpeas, kidney beans and borlotti beans: about 12–18 g per cooked cup. They also provide fibre, iron and zinc.
• Soy milk: about 7–9 g per cup, similar to cow's milk. Almond, rice and oat milks are much lower in protein, so check the label.
• Nuts and nut butters, like almonds, peanuts, cashews and walnuts: about 5–7 g per 30 g handful, plus healthy fats, fibre and vitamin E.
• Seeds, like pumpkin, hemp, sunflower, chia and sesame: about 5–9 g per 30 g. Chia and flax also provide plant omega-3 fats.
• Wholegrains, like quinoa, buckwheat, oats and wholemeal bread: about 5–8 g per serve. They add up over the day.

Australian guidelines count 1 cup of cooked legumes, 170 g of tofu or 30 g of nuts or seeds as one serve of the "lean meats and alternatives" food group.⁶

Frequently asked questions

What plant food has the most protein?

Soy foods like tempeh and tofu, and legumes like lentils, are among the highest, with roughly 12–20 g per serve.

Do vegetarians need to combine proteins at every meal?

No. Eating a variety of plant proteins over the day is enough to cover your essential amino acids.¹

Is plant protein as good as animal protein?

Most plant proteins are lower in some essential amino acids, but a varied diet makes up for this.^1,3

How much protein do I need a day?

About 0.75 g per kg for women and 0.84 g per kg for men, and more if you're older, pregnant, breastfeeding or very active.⁵

Do vegans need supplements?

Vegans need a reliable source of vitamin B12, from fortified foods or a supplement.²

References

Research (PubMed)

1. Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets – a review. Nutrients. 2019;11(11):2661. PubMed 31690027
2. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116(12):1970–1980. PubMed 27886704
3. Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685–1695. PubMed 30167963
4. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676

Australian guidelines

5. NHMRC. Nutrient reference values for Australia and New Zealand: protein. View source
6. NHMRC. Eat for Health: lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans. View source

This article is general information, not medical advice. Speak with your practitioner about planning a balanced vegetarian or vegan diet.