Getting Enough Protein as a Vegan

Q: I am a vegan and try to get a fair amount of protein, but how much do I really need to keep myself healthy?

A: You should aim for 0.8-1.2 grams of protein per kg of your body weight. As a vegan, you are very attentive to your food, and you should have no problem calculating whether you are getting enough protein in your diet.

If vegans eat a variety of plant foods–cereals, nuts, seeds, grains and legumes–they’ll be fine. I’d much rather you get good quality, balanced proteins in your diet rather than through amino acid supplements.

Dr. Brent Ridge is the health expert for Martha Stewart Living Omnimedia. You can call and ask him a question live every Tuesday at 2 p.m. Eastern on Sirius Satellite Radio, Channel 112 (1.866.675.6675). You can also follow along as he learns to grow his own food and raise goats on his farm in upstate New York by visiting

Got a health question for Dr. Brent? E-mail him at


Gabriela V.
voicila g.4 years ago


Michele Wilkinson

Thank you

Teresa Wlosowicz
Teresa W.4 years ago

thank you

Robin R.
Robin R.4 years ago

I like the list - I've had all of them already today and it is only 2pm!

Patricia H.
Patricia H.4 years ago

thanks for sharing

Danuta Watola
Danuta Watola4 years ago

Thank you do much for sharing this!

Micheal Moffat
Past Member 4 years ago

isoflavones in soy milk resemble the hormone estrogen so good for woman not so good for men but hemp is a protein and is full of all essential fatty acids as well omega 3, 6, 9 in fact per 90 grams gives about 30grams protein and that protein is far more bio avalable then any meat source meaning you get more protein for less amount eaten carbs fat vit a, b2, b1, b6, c,e, calcium iron fiber, manganese and a host of other things hemp seed is very safe for those unable to tolerate nuts, gluten, lactose, and sugar. In fact, there are no known allergies to hemp foods. it is the perfect food.. there are 25000 uses for hemp like paper plastic fuel and so on.. "Let your food be your medicine and your medicine be your food." Hippocrates we must light up the darkness for knowledge is not power its empowering lets all be empowered to change. life has value beyond measure
Peace and Love

jayasri amma
jayasri amma4 years ago

Thanks for the article

jayasri amma
jayasri amma4 years ago

Thanks for the article.

K s Goh
KS Goh5 years ago

Thanks for the article.