• Sam White

If One More Person Asks Me How Vegans Get Their Protein I’m Gonna Lose My Mind

If you’re a fellow vegan, you feel my pain. A far cry from the ‘obnoxious vegan’ memes that circulate the internet, most of us actually loathe telling people that we abstain from eating animal products. As soon as we do, we’re met with a barrage of incredibly ignorant and obtuse questions like: “Wow, not even bacon?” “But chicken isn’t meat, it’s poultry, right?” “So all you eat is kale and tofu?” and the ever so infamous “But where do you get your protein from?”


That question is like nails on a chalkboard to vegans everywhere. Since meat eaters seem to vehemently believe that meat is the one and only source of protein in the entire world, I’ve created a handy list of various healthy, plant-based protein sources. Depending on your dietary specifics, with a healthy and balanced diet you can meet your daily protein needs (and then some) with the foods on this list alone.


Feel free to send this list to anyone who asks you that godforsaken question ever again.

Lentils: 1 cup 18 grams of protein.

Photo by James Sutton on Unsplash

Quinoa: 1 cup 8 grams of protein.

Photo by Pierre Bamin on Unsplash


Seitan: 1 ounce 21 grams of protein.

Photo by Marek Studzinski on Unsplash

Soy; Tofu, Tempeh, Edamame, Soy Milk: 1 block tofu 36 grams of protein. 1 cup tempeh 31 grams of protein. 1 cup edamame 17 grams of protein. 1 cup soy milk 8 grams of protein.

Photo by Kien Cuong Bui on Unsplash

Chickpeas: 1 cup 39 grams of protein.

Photo by dimitri.photography on Unsplash


Beans: 1 cup black 15 grams of protein. 1 cup kidney 15 grams of protein. 1 cup white 6 grams of protein.

Photo by Shelley Pauls on Unsplash

Peas: 1 cup split peas 48 grams of protein. 1 cup green peas 8 grams of protein.

Photo by Mikołaj Idziak on Unsplash

Broccoli: 1 head broccoli 17 grams of protein.

Photo by Louis Hansel @shotsoflouis on Unsplash

Asparagus: 1 cup 2.9 grams of protein.

Photo by Christine Siracusa on Unsplash

Spinach: 1 cup — 1 gram of protein.

Photo by Louis Hansel @shotsoflouis on Unsplash

Wild Rice: 1 cup 7 grams of protein.

Photo by Joanna Kosinska on Unsplash

Oats and Oatmeal: 1 cup steel-cut oats 6 grams of protein.

Photo by Daria Nepriakhina on Unsplash

Peanut Butter: 2 tablespoons 8 grams of protein.

Photo by Olia Nayda on Unsplash

Hempseed and Chia Seed: 1 cup hemp seeds 55 grams of protein. 1 ounce chia seeds 5 grams of protein.

Photo by Joanna Kosinska on Unsplash

Nutritional Yeast: 2 tablespoons 9 grams of protein.

Photo by Lea Interthal on Unsplash

Spirulina: 2 tablespoons 8 grams of protein.

Photo by Vita Marija Murenaite on Unsplash

Protein Powder, Bars, and Supplements: varies by brand.

Photo by Indivar Kaushik on Unsplash

The amount of protein in powders, bars, and supplements depends completely on the brand. But just like omnivores, if we feel we aren’t getting enough protein in our diet, there are countless healthy, plant-based protein-packed products on the market.



Long story short — we get plenty of protein, so stop f*cking asking.

All photos and content owned by Sam White, est. 2018