2/25/11

point .36 x's ur weight gives u amt of protein p.d.

: Protein Content of Selected Vegan Foods

FOODAMOUNTPROTEIN(gm)PROTEIN(gm/100 cal)
Tempeh1 cup419.3
Seitan3 ounces3122.1
Soybeans, cooked1 cup299.6
Lentils, cooked1 cup187.8
Black beans, cooked1 cup156.7
Kidney beans, cooked1 cup136.4
Veggie burger1 patty1313.0
Chickpeas, cooked1 cup124.2
Veggie baked beans1 cup125.0
Pinto beans, cooked1 cup125.7
Black-eyed peas, cooked1 cup116.2
Tofu, firm4 ounces1111.7
Lima beans, cooked1 cup105.7
Quinoa, cooked1 cup93.5
Tofu, regular4 ounces910.6
Bagel1 med.
(3 oz)
93.9
Peas, cooked1 cup96.4
Textured Vegetable Protein (TVP), cooked1/2 cup88.4
Peanut butter2 Tbsp84.3
Veggie dog1 link813.3
Spaghetti, cooked1 cup83.7
Almonds1/4 cup83.7
Soy milk, commercial, plain1 cup77.0
Soy yogurt, plain6 ounces64.0
Bulgur, cooked1 cup63.7
Sunflower seeds1/4 cup63.3
Whole wheat bread2 slices53.9
Cashews1/4 cup52.7
Almond butter2 Tbsp52.4
Brown rice, cooked1 cup52.1
Spinach, cooked1 cup513.0
Broccoli, cooked1 cup46.8
Potato1 med.
(6 oz)
42.7

Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.

The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

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