Vegan Protein Sources Calculator
Enter your daily protein target and see how many servings of common plant foods — tofu, lentils, tempeh, seitan, beans — it takes to reach it.
How it works
servings needed = daily protein target (g) ÷ protein per serving (g)
Plant foods carry less protein per gram than meat, so hitting a target usually means combining several sources rather than leaning on one. This tool divides your target by the protein in a standard serving of each staple so you can see the real-world portion counts. Spreading intake across soy, legumes, grains and nuts also covers the full range of essential amino acids, which no single plant food supplies in ideal proportion on its own.
Worked example
With a 90 g target and firm tofu at 17 g protein per 100 g, you would need 90 ÷ 17 ≈ 5.3 servings of 100 g tofu — clearly a cue to add lentils, edamame or a soy-milk shake rather than eat tofu five times.
Sources: USDA FoodData Central
Frequently asked questions
Do vegans need more protein than meat-eaters?
Requirements are the same per kilogram of body weight, but because plant proteins are slightly less digestible and lower in some amino acids, many dietitians suggest aiming a little higher — roughly 10% more — and varying sources across the day.
Is combining proteins at each meal necessary?
No. Older "complementary protein" advice about combining rice and beans in the same meal has been relaxed — eating a variety of plant proteins across the whole day is enough for most people.
How do I set my protein target?
A common starting point is 0.8–1.0 g per kg of body weight for general health, and 1.2–2.0 g/kg for building or preserving muscle. Use a protein-intake calculator to pick a number, then plan sources here.
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Educational estimate only — not medical or dietary advice. Nutrient reference values are population averages; your individual needs may differ with medical conditions, medications, pregnancy or activity. Talk to a doctor or registered dietitian before making changes.