Vegan Protein Source Calculator
Track protein content in your plant-based foods. Build muscle, stay satisfied, and optimize your vegan protein intake with our comprehensive database of nuts, seeds, and dried fruits.
The Power of Plant-Based Protein
A sports nutritionist would explain that protein is a crucial macronutrient made of amino acids, the building blocks for muscle, enzymes, and hormones. Getting enough protein is key for muscle repair, satiety (feeling full), and overall metabolic health.
Complete vs. Incomplete Proteins
- Complete Proteins: Contain all nine essential amino acids our bodies can’t make. While animal products are complete, some plant sources like hemp seeds, chia seeds, and quinoa are also complete proteins.
- Incomplete Proteins: Most plant foods are missing one or more essential amino acids. However, by eating a variety of plant protein sources throughout the day (e.g., nuts, seeds, legumes, grains), you can easily get all the essential amino acids your body needs.
Total Estimated Protein
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Plant-based protein for muscle building and satiety
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💡 Protein Power Tip
Amino Acid Completeness
Plant proteins vary in their amino acid profiles. For optimal nutrition, aim to include a variety of protein sources throughout the day.
Complete Protein: For a complete amino acid profile, combine different plant protein sources throughout the day. For example, nuts and seeds with legumes or whole grains.
Plant-Based Protein FAQ
How much protein do I need per day?
The RDA is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2-2.2g per kg. Athletes and those building muscle may need even more. A 70kg (154lb) active person needs about 84-154g daily.
Can I build muscle with only plant-based protein?
Absolutely! Many successful vegan athletes prove this daily. The key is eating enough total protein from varied sources and combining with proper strength training. Hemp seeds, pumpkin seeds, and nuts are excellent muscle-building protein sources.
Which plant foods have the highest protein?
Hemp seeds (31.6g/100g), pumpkin seeds (30.2g/100g), and peanuts (25.8g/100g) are among the highest. Almonds, pistachios, and sunflower seeds are also excellent sources. Even some dried fruits like goji berries provide significant protein.