How much protein do we actually need?!

Co-author: Dr. Pamela Fergusson RD 

Nutritional Data from

Protein, protein, protein!

Our culture is obsessed with protein, but how much do we actually need?

If you asked a Registered Dietitian, which we did, you would get the following answer:

“Most people need around 1 g of protein per kg of body weight per day. To calculate your requirements, you first need to find your weight in kg. Take your weight in weight in lbs and divide by 2.2. Now you, have your weight in kg, which is the same number of grams of protein most of us need per day.

Using that formula, a 140 lb woman would require about 64 g of protein and a 170 lb man would require about 77 g of protein per day.” Dr. Pamela Fergusson RD

Luckily, protein is abundant on a plant-based diet.

Here are some of the best sources:

Tofu / Tempeh

Just one-quarter block of tofu contains 9 grams of protein. Amazing! And it is so versatile.

Try these colourful Tofu Tostadas for a delicious protein boost anytime.

Chickpea, Lentils, Beans, and Legumes

Are chickpeas your favourite bean?

As if hummus was not already enough, chickpeas are the star of many delicious plant-based dishes.

Try Vegan Butter Chickpeas, one of our favourite recipes!

And the best part?

Chickpeas have 15 grams of protein per cup!


Pumpkin seeds

These little green beauties are delicious and you can just snack on them or sprinkle them on anything from oatmeal to power bowls for a delicious protein hit.

At 6 grams of protein* in a half cup serving they will help you meet your requirements without having to think about it.

If you love pumpkin seeds, try our Vegan Purple Basil and Pumpkin Seed Pesto.



Did you know buckwheat isn’t even wheat?

If you are looking for a protein-packed, gluten-free grain grown right here in Canada, try buckwheat.  



A wheat meat made entirely out of vital wheat gluten (wheat protein).

A flavour and texture similar to meat have made seitan a popular ingredient for faux meet across the globe.

Don’t you dare ask for a gluten-free option!

Seitan is made entirely out of gluten!


All the above mentioned foods have LOADS of protein but guess what?

Protein is in almost all foods, so the amounts add up throughout the day.

You should have no problem meeting your protein requirements on a vegan diet as long as you eat a variety of whole foods – like those awesome choices above!

What’s your favorite source of protein?

René Benoit

I love all things Toronto. V-Food. Parks. Bikes and Real Estate. Follow me on Instagram