Ask Mang | What are the best protein sources for vegans in China?

** “Ask Mang” is the China Vegan Society's Q&A series. "Mang" is the Romanization of 茻, the Chinese character which the China Vegan Society uses to represent veganism. Email Mang with your questions about veganism in China and she'll do her best to answer you!

Q: What are the best protein sources for vegans in China?

A: Whether you want proteins you can cook with, add to meals, or eat straight out of the package, you will be able to find plant-based protein sources that meet your needs in China. Many people don't know this, but China is a plant protein powerhouse!

Unlike Western cuisines, which relied heavily on animal proteins until commercial alternatives became popular over the past 10-20 years, Chinese cuisine has used plant-based proteins made from soy and wheat for hundreds of years. The earliest written reference to tofu (豆腐) is from a book written around 950 CE by the Song dynasty scholar Tao Gu (陶穀), and it is likely that tofu had already existed for some time before Tao Gu wrote about it. Written evidence of wheat gluten as a protein source in Chinese cuisine dates back even earlier, to the 6th century CE.

Tofu was first documented in the year 950 by Song dynasty scholar Tao Gu (left)

As plant proteins like tofu were adopted and refined by regional cuisines across China over generations, an incredible diversity of indigenous plant-based protein products developed. Meanwhile, China's growing commercial market for alternative proteins has helped to further increase the variety of vegan proteins available to consumers in China.

Below, we've listed some of the top traditional and modern plant-based protein sources that you can easily find in China. Some of these are mainstream staples that you can find in any grocery store or market, and others are specialty products that can be purchased online.

Tofu 豆腐

When most Westerners think of tofu, this is what they think of: cubes of white, neutral-tasting coagulated soymilk. There are many varieties of tofu with different flavors, uses, and nutritional profiles. The more protein-dense firm tofu 老豆腐 can be used in stir-fries, while delicate silken tofu 嫩豆腐 is gently simmered in soups or eaten raw as a cold dish. Tofu is often processed in different ways (such as deep-frying or freezing) to produce different flavors and textures.

Dried tofu 豆腐干

Dried tofu (豆腐干) is tofu that’s been gently pressed and smoked or air-dried to remove some of the moisture content and firm up the texture. It’s more dense than regular tofu, packing up to 30 grams of protein in a palm-sized serving. It’s often cooked with salt and spices, making it a more flavorful alternative to regular tofu. Different regions around China have developed countless versions of dried tofu, and it can be purchased in supermarkets or farmers markets around the country. Dried tofu is often sold in vacuum-sealed serving-sized packages with or without added flavorings, making it a convenient ready-to-eat protein snack.

Tofu sheet 千张

Unlike tofu, which is made by coagulating deep vats of soymilk, tofu sheet is made by coagulating and pressing thin layers of soymilk between sheets of cheesecloth. See the whole process here. Dense and chewy, tofu sheet is higher in protein than regular tofu. It is often thinly sliced to make a kind of high-protein “tofu noodle” and added to soups or cold salads.

Bean curd skin 豆腐皮 and bean curd stick 腐竹

Unlike tofu and its derivatives, which are made by coagulating soymilk and removing some of the water, bean curd skin and bean curd stick are made by boiling soymilk until the proteins form a skin on top and skimming them off to dry. Bean curd skin needs to be rehydrated and cooked before eating, and is generally more flavorful and protein-dense than tofu.

Seitan 面筋 & Kaofu 烤麸

Evidence suggests that Chinese Buddhist monks began using wheat flour to make protein foods as early as the 6th century CE. Now you can find a wide variety of wheat-based proteins in China, from the chewy gluten-based mock meats commonly found in Buddhist restaurants and the sponge-like fermented kaofu (烤麸) popular in Shanghainese cuisine to heavily-seasoned mainstream snack foods like latiao (辣条). Fresh and dehydrated gluten products can be easily purchased in markets or online for cooking at home.

Edamame 毛豆

With nine grams of protein per 100 calorie serving, edamame is one of the most protein-dense whole foods you can find. Steamed edamame are often served as a snack or added to stir-fries and soups in China. They can be purchased fresh in farmers markets and supermarkets anywhere in China whenever they are in season.

Textured Vegetable Protein (TVP) 植物蛋白

When soybeans or peanuts are used to make oil, the protein and fiber left over can be used to make a cheap and versatile plant-based protein called TVP. In China, TVP is often used in Buddhist vegan restaurants as a meat substitute. TVP is dehydrated, making it easy to store, and is produced in a variety of shapes and textures, from granules and thin strips to thick slices and meatball-like chunks. It’s not common in supermarkets or farmers markets in China, but is readily available online.

Plant protein powders 植物蛋白粉 and bars 植物蛋白棒

In China, protein supplements are a niche health product that are not readily available in food markets. Vegan protein powders and bars are especially niche, as the majority of protein supplements currently popular in the Chinese market are whey-based. It is almost impossible to find vegan protein supplements in an offline store. Your best bet is to search for protein powders in a dedicated vegan ecommerce store or to search for vegan or plant-based options in an online supplement store.

Contemporary meat alternatives 现代植物肉

Hey Maet’s Twinkle Power vegan hotdog

In China, tofu, gluten, and TVP have all been used as generic meat alternatives for centuries. The new generation of "designer" plant proteins created by food tech companies to mimic the flavors and textures of beef, chicken, and seafood began appearing in China in the past few years. International alt protein brands like Beyond Meat are seeing increasing competition from Chinese brands like Zrou, Starfield, and Omni. In first-tier Chinese cities, you can find contemporary alt proteins as limited-edition specials in major international chains like McDonald’s or Starbucks, in mid-range vegan or vegan-friendly restaurants catering to an affluent urban clientele, and in the frozen food aisle of some boutique supermarkets. You can also purchase them online anywhere in the country.

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