Vegan protein calculator
Your daily target by weight and activity, then the plant foods that actually hit it. No protein-deficiency myths, just the numbers.
Plant foods that hit it
Protein per typical serving (USDA). Mix three or four a day and the target takes care of itself.
| Food | Serving | Protein | % of target |
|---|---|---|---|
| Tempeh | 3 oz (85 g) | 17.3 g | — |
| Edamame | 1 cup shelled | 18.4 g | — |
| Lentils (cooked) | 1 cup | 17.9 g | — |
| Black beans (cooked) | 1 cup | 15.2 g | — |
| Firm tofu | 3 oz (half block) | 14.7 g | — |
| Chickpeas (cooked) | 1 cup | 14.5 g | — |
| Seitan | 3.5 oz (100 g) | 22 g | — |
| Hemp seeds | 3 tbsp | 9.5 g | — |
| Soy milk | 1 cup | 8.7 g | — |
| Pumpkin seeds | 1 oz | 8.5 g | — |
| Quinoa (cooked) | 1 cup | 8.1 g | — |
| Peanut butter | 2 tbsp | 7.1 g | — |
| Almonds | 1 oz (~23) | 5.9 g | — |
| Rolled oats | 1/2 cup dry | 5.6 g | — |
The numbers behind this
The general RDA is 0.8 g/kg (US National Academies; WHO safe level 0.83 g/kg). Vegans are commonly advised ~0.9 to 1.0 g/kg because plant proteins are a little less digestible. The athlete range of 1.2 to 2.0 g/kg comes from the Academy of Nutrition and Dietetics and the American College of Sports Medicine. This tool is general information, not medical advice; for a tailored plan, see a registered dietitian.
Sources: US National Academies, DRI for Protein (2005), Academy of Nutrition and Dietetics / ACSM position (2016), The Vegan Society, Protein, USDA FoodData Central.
Want the food side? Read how to get enough protein on a vegan diet.
Source: VeganDigest · vegandigest.com/vegan-protein-calculator/