Yes, You Can Get Enough Protein From a Plant-Based Diet

You don’t have to rely solely on beans, nuts, and seeds to get the protein you need from a plant-based diet. There are many other surprising sources of plant-based protein.  

It’s a question you’ll hear often if you’re moving toward a more plant-based diet: Where will you get your protein? You’ll probably answer with nuts, beans, peas, and foods like tofu. And then you might get stuck. The truth is that while those are all very good sources of protein, they’re not the only plant foods that provide it. 

Take a closer look at your side dishes and snacks. You might be surprised.

That cup of broccoli, for instance, yields a few grams of protein. And that medium potato adds another 5 grams. A cup of whole wheat pasta kicks in 7 or 8 grams. And that big leafy green salad with fresh mushrooms and tomatoes might give you another 4 or 5. A snack of a banana and some whole grain crackers might give you another 5 grams.  

So, even before you add a tofu steak or 3-bean chili, you’re likely to get a fair amount of protein from an array of nutritious sides and snacks. And these are the kinds of foods you’ll find in the produce aisle at your grocery store. 

Getting your protein to add up 

Some foods, like meats and legumes (dried peas and beans), have a lot of protein. Others, like fruit, don’t have much. Grains and non-legume vegetables are somewhere between. The thing to keep in mind is that your protein count comes from the sum of all the foods you eat—not just 1 or 2 protein-rich foods.  

So, if you’re eating less meat, eggs, and dairy, you will want to eat plenty of those well-known plant proteins, like nuts, legumes, and soy foods like tofu and tempeh. But you might also want to increase your intake of foods such as potatoes, root vegetables, greens, and grains. Here are some tips for getting your protein to add up: 

• Learn to think of your vegetable “side” dishes as something more than small complements to your entrée. Let them play a bigger role in your meals and snacks.  
• Be prepared to eat more food overall as a plant-based eater to get the protein you need. Most plant-based foods are low in calories but high in fiber and nutrients, so you can eat more and still stay within a healthy range. 
• Trade refined grains and foods with added sugars for whole, nutrient-rich foods that add to your day’s protein count. 

Eat a variety of plant-based foods. Eating a wide range of whole grains, peas, beans, nuts, seeds, greens, and other veggies is a wonderful way to get all the protein (and other nutrients) you need.   

How much protein do you need?  

That depends on many factors, including your age, what type of workouts you're doing, and how hard you're training. Talk with a doctor or a certified sports nutritionist to be sure. But, in general, adults weighing 150 to 200 pounds only need around 54 to 72 grams of protein per day. 

The bottom line is that many foods besides meat and dairy contain protein  So, rest assured, you’ll add to your protein intake the next time you enjoy a big mixed green salad. Or avocado toast. Or a baked spud topped with broccoli. Even that banana or orange that you plan to grab before your workout delivers a gram or two of protein.  

So, seek your protein from a wide range of foods. And if you’re only eating plant-based foods, don’t worry. With a bit of planning, you’ll have no trouble meeting your recommended daily amount.  

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References

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This article was written by Gail Olson, edited by Celina Johnson, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on July 10, 2025.