The Best Sources of Protein for Vegans (and Why the “Incomplete Protein” Myth Is Outdated)

As a naturopath and nutritionist specialising in plant-based health, I often hear the same question:

“Can you really get enough protein on a vegan diet?”

Closely followed by its cousin:

“Aren’t plant proteins incomplete?”

These are two of the most persistent myths in vegan nutrition — and they can lead even the most committed plant-based eaters to second-guess their health choices.

The truth is: yes, vegans can get all the protein and amino acids they need — without relying on animal products. In fact, plant-based proteins come with powerful health benefits: fibre, antioxidants, and anti-inflammatory compounds that support longevity, gut health, and hormone balance.

Let’s unpack what protein actually is, why the “incomplete” myth lingers, and which plant foods deliver the most balanced, nourishing protein for vegan and vegetarian diets.

What Is Protein, and Why Does It Matter?

Protein is made up of amino acids — the building blocks of every cell, hormone, and enzyme in the body. There are 20 amino acids, nine of which are considered essential, meaning we must get them from food because the body can’t make them on its own.

For decades, plant-based proteins were dismissed as “incomplete” — meaning they didn’t contain all nine essential amino acids in the same proportions as animal proteins. But this idea is outdated and misleading.

The original “incomplete protein” theory came from studies in the early 1900s, which compared plant proteins to animal ones based on rat growth rates. Humans, however, have very different amino acid needs. Modern research shows that as long as you eat a variety of plant foods throughout the day, your body easily combines amino acids to meet requirements.

You don’t need to mix and match specific foods at every meal (like rice and beans together). The body maintains an amino acid pool, drawing from what you eat over 24–48 hours — meaning variety across the day matters far more than precision at any single meal.

Why Plant Protein Is More Than Just Protein

Beyond amino acids, plant proteins offer something animal sources don’t:

• Fibre to support the gut microbiome and hormone balance

• Antioxidants and phytonutrients that reduce inflammation

• Zero cholesterol and lower saturated fat, supporting cardiovascular health

• Alkaline minerals (like magnesium and potassium) to balance the acid load of high-protein diets

These factors make plant-based proteins not only adequate but protective, especially for conditions linked to inflammation, hormone imbalance, and immune dysfunction.

The Best Sources of Protein for Vegans

Below are some of the most nutrient-dense and versatile vegan protein sources, with their approximate protein content per 100g (cooked or dry as noted):

1. Legumes (Lentils, Chickpeas, Black Beans, Kidney Beans)

• Protein: 8–10g per ½ cup cooked

• Benefits: Rich in iron, folate, magnesium, and resistant starch for gut health.

• Tip: Combine with vitamin C foods (like lemon, tomatoes, or capsicum) to enhance iron absorption.

2. Tofu, Tempeh, and Edamame (Soy-Based Proteins)

• Protein: 10–18g per 100g

• Benefits: Contain all nine essential amino acids, phytoestrogens that support hormone health, and calcium if fortified.

• Tip: Choose organic or non-GMO soy and alternate with other legumes for variety.

3. Seitan (Wheat Gluten)

• Protein: 25g per 100g

• Benefits: One of the highest-density plant proteins; low in fat and carbohydrate.

• Tip: Not suitable for those with gluten sensitivity or coeliac disease.

4. Quinoa, Buckwheat, and Amaranth

• Protein: 4–8g per 100g cooked

• Benefits: Naturally gluten-free, complete in essential amino acids, and rich in magnesium and iron.

• Tip: Use quinoa or buckwheat in place of rice for a higher-protein base.

5. Nuts and Seeds (Chia, Hemp, Flax, Almonds, Pumpkin Seeds, Sunflower Seeds)

• Protein: 5–10g per 30g serving

• Benefits: Provide omega-3s, zinc, and selenium — key nutrients for hormone and thyroid health.

• Tip: Rotate seed types daily to diversify fatty acid and mineral intake.

6. High-Protein Grains and Legume Pastas

• Protein: 10–15g per serve

• Benefits: Chickpea, lentil, or edamame pasta can double protein intake in meals without extra effort.

7. Spirulina and Algae Protein Powders

• Protein: 55–65g per 100g

• Benefits: Provide iron, chlorophyll, and trace minerals; excellent for smoothies.

• Tip: Use small amounts (1 tsp) due to strong flavour.

8. Vegan Protein Powders (Pea, Brown Rice, Pumpkin Seed, Hemp)

• Protein: 20–30g per serve

• Benefits: Ideal for convenience and post-exercise recovery.

• Tip: Choose blends — pea and rice protein together achieve excellent amino acid balance.

Myth: You Need Animal Protein to Build Muscle

Many still believe that plant protein isn’t “strong” enough to build muscle or repair tissue. However, multiple studies show that muscle growth, recovery, and strength are equal between plant and animal protein diets, provided total protein intake is adequate.

One meta-analysis published in Journal of Nutrition (2023) found no difference in muscle gain between participants consuming soy or pea protein versus whey protein, when matched for total grams.

Plant proteins are also easier on the kidneys and liver due to lower acid load and reduced metabolic stress. For people managing thyroid or autoimmune conditions, this can be particularly beneficial.

How Much Protein Do Vegans Need?

Most adults need around 0.8–1.2g of protein per kilogram of body weight daily depending on stage of life and activity lvel.

• For example, a 60kg woman would likely aim for around 60g per day.

• Athletes, pregnant women, or those recovering from illness may need up to 1.4–1.6g/kg.

For most vegans, this is easily achievable with three balanced meals and a snack:

• A tofu and vegetable stir-fry

• A lentil or chickpea salad

• A quinoa bowl with nuts and seeds

• A green smoothie with plant protein powder

The Emotional Side of Protein Myths

Beyond nutrition, these myths often feed emotional doubt: the fear that a vegan diet isn’t “enough.” But when we understand the science, we can eat with confidence — not fear.

As someone who’s been vegan for many years and supported countless clients on this path, I’ve seen what happens when plant-based eaters feel empowered: energy returns, inflammation reduces, hormones balance, and connection to food deepens.

Summary: Why Naturopathic Nutrition Embraces Plant Proteins

Naturopathic care celebrates food as medicine — and plant proteins are no exception. They don’t just meet your body’s needs; they nourish your microbiome, balance your blood sugar, and protect your long-term health.

When chosen mindfully and enjoyed in variety, plant-based proteins provide:
✅ Complete amino acid coverage
✅ Fibre and phytonutrients missing in animal protein
✅ Sustainable, ethical nourishment
✅ Support for hormone, gut, and immune health

So the next time someone tells you plant proteins are “incomplete,” you can smile — and know your body is getting everything it needs, and more.

About the Author

Camilla Brinkworth is the founder of Camilla Clare Holistic Health. She is a plant-based naturopath, vegan nutritionist, and trauma-informed emotional healing practitioner based in Bali, but supporting clients globally. Drawing on her extensive background in Family Constellations, Rapid Core Healing, and naturopathic medicine and nutrition, Camilla supports clients in addressing both the physical and emotional roots of illness.

Her integrative approach combines science, emotional healing, and plant-based medicine to help people restore balance to their hormones, immune system, and nervous system. Through her one-to-one sessions, retreats, and educational programmes, Camilla guides others to move beyond survival, reconnect with their innate vitality, and create lasting wellbeing from the inside out.