Further detail

How much do I need?

The UK Reference Nutrient Intakes (RNI) for protein are approximately:⁵

• 55g for men
• 45g for women         

See the protein RNIs page for a table of protein requirements for all age groups

The Reference Nutrient Intake is a daily amount that is enough or more than enough for 97.5% of the population.

The RNI is calculated based on a requirement for 0.75g protein per 1kg bodyweight per day.⁵ 

Protein requirements for vegan diets may be slightly higher to allow for differences in digestibility between plant and animal protein.

As a guide, here are some common plant foods and the approximate amounts of protein per serving they contain (with serving size in brackets).

1 serving = 20g protein

• Tofu (100g-200g depending on brand)
• 2 soya/wheat-based veggie sausages (depending on brand)
• Soya mince (60g, depending on brand)

1 serving = 10g protein

• 2 slices wholemeal bread
• Wholemeal pasta (75g dry weight)
• Baked beans (200g, tinned)
• Red lentils (40g dry weight)
• Green lentils (40g dry weight)
• Kidney beans (145g, tinned and drained)
• 5-6 falafel
• Oats (60g dry weight)
• Chickpeas (140g, tinned and drained)

1 serving = 7.5g protein

• Quinoa (50g dry weight)
• Amaranth (50g dry weight)
• Buckwheat (60g dry weight)
• Millet (70g dry weight)

1 serving = 5g protein

• Brown rice (75g dry weight)
• Pumpkin seeds (20g)
• Cashew nuts (25g)
• Peanuts (20g)
• Peas (frozen) (70g)
• Sunflower seeds (25g)
• Peanut butter (20g)
• Houmous (70g)

Data on protein content of foods obtained from McCance and Widdowson’s The Composition of Foods⁶, www.nutritiondata.com or product packaging.

More is not better

Average UK diets may include more protein than is optimal for good health: on average men consume 88.4g and women 66.3g.² 

Well-planned vegan diets have the advantage of easily providing sufficient protein without resulting in excessive intakes which may be detrimental to health.³ 

Excess protein consumption offers no obvious benefits, as the body cannot store surplus protein.¹

The ill-effects of excess protein are not yet fully understood but there is some indication that kidney function (particularly in older people and those with existing kidney problems) and bone density may be adversely affected by excessive protein intakes.¹  

References