Where the protein in a vegan meal comes from, and how much you need

Protein is not only a gym question

The worry that comes up first for people new to eating vegan is where the protein is meant to come from without meat or fish. It is a fair question, because most of us grew up thinking of protein as a piece of meat. In practice it is present in a great many ordinary things on a vegan plate — you only need to recognise them to eat enough.

Where the protein is

A vegan meal is not short of protein; the protein is simply spread across several dishes rather than concentrated in one. Knowing these few groups is enough to plan with confidence.

Beans, pulses and tofu

Soybeans, mung beans, black beans and peanuts are the easiest plant protein to find. Tofu is made from soybean, so it belongs to the same group. A piece of fried or braised tofu contributes a serious amount of protein to a meal — no less than a slice of cold cut would.

Nuts and seeds

Cashews, walnuts, sesame and almonds carry protein as well as good fat. It is one reason so many vegan dishes now use nut milk in place of cow's milk: richer in flavour, and with plant protein alongside.

Whole grains

Brown rice, oats and wheat-flour bread all carry some protein, though less than the bean group. Eating grains and beans in the same meal covers a fuller range of the amino acids you need than either does alone.

Soy products

Vegan cold cut, tofu skin and soybean paste are all processed from soy. This is the familiar group inside a vegan banh mi — depth of flavour and protein in the same ingredient.

How much protein a day is enough

The commonly quoted reference is around 0.8 grams of protein per kilogram of body weight per day for an adult of ordinary activity. For someone of 55kg that comes to about 44 grams a day. Anyone very active, or training regularly, may need more than that. It is a reference figure rather than a target to hit to the gram, and a vegan diet should stay varied so that nothing is skewed.

An easier way to picture it: a main meal with tofu or vegan cold cut in it, plus rice or bread, vegetables and a few nuts, covers the protein for that meal without any arithmetic at all.

Does one vegan banh mi carry a meal's worth of protein?

Đậu Hũ Cay at 56,000d has fried tofu as its main filling, which makes it the clearest protein source on the menu. Chả Lát Chay at 53,000d uses cold cut made from soy, and contributes much the same. Thập Cẩm at 59,000d combines several fillings, so the protein arrives from several sources at once. Thượng Hạng Premium at 75,000d is the big one, with more filling and therefore more protein in the larger portion.

Bơ Đường at 28,000d is the exception: it is built for quick energy and a sweet, buttery flavour, and protein is not its strength. Take it as an afternoon snack or a light bite rather than as the main meal of a day that needs protein.

A day with enough protein, using food you already eat

Nothing elaborate is needed — only protein spread evenly across the day.

Morning

A loaf with tofu or vegan cold cut in it, with a Nut Milk Coffee at 45,000d. The nut milk adds a little plant protein, and the coffee handles a busy morning.

Midday

Thập Cẩm or Đậu Hũ Cay with something light to drink, such as Jasmine Lemon Tea at 36,000d — enough to be full and enough protein for an afternoon of work.

Evening, or something small

If you want a light bite, a Nut Milk Bubble Tea at 45,000d or the Brown Sugar version at 48,000d brings flavour and a little protein from the nuts without filling you up before bed.

Ordering vegan banh mi for delivery

Banh Mi XANH has five shops in Ho Chi Minh City: 38 Lê Thị Riêng, 15B Nguyễn Thị Minh Khai, 2B Trần Hưng Đạo and 148B Đề Thám in District 1, and 210 Bùi Văn Ba in District 7. They are open 24 hours, so there is always someone to take the order. Call 0923.183.183; orders from 500,000d within 5km are delivered free.

What else to watch besides protein

Beyond protein, a vegan diet is worth watching for iron, calcium and vitamin B12, all of which are less available from plants than protein is. B12 in particular is found almost only in supplements or fortified products, and anyone eating vegan full-time should read up on it. This is general nutritional information for reference; it does not replace advice from a doctor or a dietitian about a specific health problem.

Quick questions

Does eating vegan leave you short of protein?

Not if the meal contains beans, tofu, nuts and grains. The problem, when there is one, is a lack of variety rather than the absence of meat. Spread those groups across your meals and it takes care of itself.

Which has more protein, tofu or vegan cold cut?

Both are made from soy, so they are close. The cold cut goes through more processing and tastes stronger; tofu keeps a softer natural texture. Either contributes to the meal — choose on taste.

Is one vegan banh mi enough protein for a meal?

The loaves with tofu or vegan cold cut in them — Đậu Hũ Cay, Chả Lát Chay, Thập Cẩm — carry a substantial amount for a main meal. Bơ Đường is built as a light bite and has less, so it should not be the only main meal of the day.

Do vegans who train need more protein?

People who are very active usually need more than the standard reference. Increase the tofu and nuts, or add a protein-carrying snack during the day. If you train hard and want it precise, ask a dietitian.

Does nut milk bubble tea count as a protein source?

There is a small amount of protein from the nuts, but it is not a main source. Treat it as a light addition; the protein should still come from tofu, vegan cold cut, or a proper meal.

Where do children eating vegan get their protein?

From tofu, nut milk, beans and pulses, and grains — but portions and proportions need to suit the age. For young children, ask a paediatrician or a dietitian to make sure the growing years are covered.