Monday, October 22, 2012

Vegan protein sources

How much protein do you need per day?

This is a commonly asked question and there is a simple answer. A normal healthy human needs 1gm protein per 1kg of body weight. This is easily obtainable on a vegan diet, especially if you are making high quality nutritious food choices. To figure out how many kilograms you weigh if you are used to measuring in pounds, just divide your pounds by 2.2. I hope you have immense fun discovering all the wonderful protein sources the earth has to offer. Avoid dry and oil roasted nuts and seeds and those with added salt and sugar, the raw variety are delicious!

Legumes and Grains

Lentils 1 cup Protein 17g
Chick Pea ( Garbanzo Bean ) 1 cup Protein 16g
Black bean 1 cup Protein 15g
Kidney bean 1 cup 15g
Soybean 1 cup Protein 30g
Soy milk 1 cup Protein 7g
Tofu 1/2 cup Protein 20g
TVP 1/2 cup Protein 16g
Brown rice 1 cup Protein 5g
Couscous 1 cup Protein 6g
Oats cooked 1 cup Protein 5 g
Quinoa cooked 1 cup Protein 5 g
Pasta, wheat cooked 1 cup Protein 8 g
White rice cooked 1 cup Protein 3 g
Whole wheat bread 1 slice Protein 4g
Wild rice cooked 1 cup Protein 4g

Nuts and Seeds (raw)

Almonds 1/2 oz Protein 3g
Cashews 1oz (28g/1/4cup) Protein 2.5g
Peanut butter 1 Tbsp Protein 4g
Pecan 1oz (28gm/1/4 cup) Protein 3g
Macadamia 1/4 cup Protein 2g
Walnut 1oz (28g/1/4cup) Protein 5g
Pine nuts 3 Tbsp Protein 4gm
Flax seeds 1 Tbsp Protein 1.5g
Hemp seeds 1 Tbsp Protein 2.5g
Chia seeds 1 Tbsp Protein 3g
Pumpkin seeds 1 Tbsp Protein 2g
Sesame seeds 1 Tbsp Protein 2 g
Sunflower seeds 1 Tbsp Protein 2g
Tahini (sesame seed paste) 1 Tbsp Protein

Vegetables with a high protein content

(Cooked unless otherwise noted)
Asparagus 1/2 cup 10g
Beet greens 1/2 cup 20g
Broccoli 1/2 cup 25 1/2 cup 17g
Corn on the cob 1 ear 48g
Edamame 1/2 cup 65g
Green peas 1/2 cup 61g
Hubbard squash 1/2 cup 51g
Kale 1/2 cup 18g
Mung Bean Sprouts 1/2 cup 11.5
Mushroom Portabella (grilled) 1/2 cup 21g
Spinach 1/2 cup 21gSpirolina 1Tbsp 20g
Sugar snap peas 1/2 cup 33.5g

No comments:

Post a Comment