Plant Protein Calculator
Protein is the question every new vegan gets asked and the one almost nobody actually measures. Set a target from your weight and training, then add servings until the bar fills. Most people find it takes fewer foods than they expected.
Targets start from the NIH Office of Dietary Supplements reference intakes and add the uplift commonly used for plant proteins, which are digested slightly less efficiently than animal ones.
1. Your daily target
92 g
protein per day, from 70 kg x 1.2 g/kg x 1.1. Walking, cycling to work, a physical job. Spreading it across three or four meals of roughly 23 g works better than one large hit.
2. Build a day
Tap the plus buttons to add servings. The bar fills as you go.
0 g
92 g to go
Nothing added yet.
Legumes & soy
| Lentils, cooked (1 cup) | 17.9 g | 0 |
| Black beans, cooked (1 cup) | 15.2 g | 0 |
| Chickpeas, cooked (1 cup) | 14.5 g | 0 |
| Kidney beans, cooked (1 cup) | 15.3 g | 0 |
| Edamame, shelled (1 cup) | 18.5 g | 0 |
| Tofu, firm (1/2 cup (126 g)) | 21.8 g | 0 |
| Tempeh (100 g) | 20.3 g | 0 |
| Seitan (100 g) | 25 g | 0 |
| TVP / soy curls, dry (1/4 cup) | 12 g | 0 |
| Soy milk, unsweetened (1 cup) | 7 g | 0 |
| Pea milk (1 cup) | 8 g | 0 |
| Hummus (1/4 cup) | 5 g | 0 |
| Pea-protein burger patty (1 patty) | 18 g | 0 |
| Falafel (4 pieces) | 6 g | 0 |
Grains
| Rolled oats, dry (1/2 cup) | 5.3 g | 0 |
| Quinoa, cooked (1 cup) | 8 g | 0 |
| Wholewheat pasta, cooked (1 cup) | 8 g | 0 |
| Wholewheat bread (2 slices) | 8 g | 0 |
| Brown rice, cooked (1 cup) | 5 g | 0 |
| Bagel (1 medium) | 10 g | 0 |
| Corn tortillas (2) | 4 g | 0 |
Nuts & seeds
| Peanut butter (2 tbsp) | 7.7 g | 0 |
| Almonds (1 oz (28 g)) | 6 g | 0 |
| Pumpkin seeds (1 oz (28 g)) | 8.6 g | 0 |
| Hemp seeds (3 tbsp (30 g)) | 9.5 g | 0 |
| Sunflower seeds (1 oz (28 g)) | 5.5 g | 0 |
| Cashews (1 oz (28 g)) | 5 g | 0 |
| Chia seeds (2 tbsp) | 4.7 g | 0 |
| Tahini (2 tbsp) | 5.1 g | 0 |
Vegetables
| Green peas (1 cup) | 8.6 g | 0 |
| Spinach, cooked (1 cup) | 5.3 g | 0 |
| Broccoli, cooked (1 cup) | 3.7 g | 0 |
| Potato, baked (1 medium) | 4.3 g | 0 |
| Sweetcorn (1 cup) | 5.4 g | 0 |
Boosters
| Nutritional yeast (2 tbsp) | 8 g | 0 |
| Pea protein powder (1 scoop (30 g)) | 24 g | 0 |
| Soy yoghurt (150 g) | 6 g | 0 |
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