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Table 2: Protein Content of Selected Vegan Foods
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| FOOD |
AMOUNT |
PROTEIN(gm) |
PROTEIN(gm/100 cal) |
| Tempeh |
1 cup |
41 |
9.3 |
| Seitan |
3 ounces |
31 |
22.1 |
| Soybeans, cooked (we do not eat this!) |
1 cup |
29 |
9.6 |
| Lentils, cooked |
1 cup |
18 |
7.8 |
| Black beans, cooked |
1 cup |
15 |
6.7 |
| Kidney beans, cooked |
1 cup |
13 |
6.4 |
| Veggie burger (do not eat if contains SOY) Sunshine Burgers |
1 patty |
13 |
13.0 |
| Chickpeas, cooked we do not eat |
1 cup |
12 |
4.2 |
| Veggie baked beans |
1 cup |
12 |
5.0 |
| Pinto beans, cooked |
1 cup |
12 |
5.7 |
| Black-eyed peas, cooked |
1 cup |
11 |
6.2 |
| Tofu, firm (we do not eat this!) |
4 ounces |
11 |
11.7 |
| Lima beans, cooked |
1 cup |
10 |
5.7 |
| Quinoa, cooked |
1 cup |
9 |
3.5 |
| Tofu, regular (we do not eat this!) |
4 ounces |
9 |
10.6 |
| Bagel (we do not eat this!) |
1 med.
(3 oz) |
9 |
3.9 |
| Peas, cooked |
1 cup |
9 |
6.4 |
| Textured Vegetable Protein (TVP), cooked |
1/2 cup |
8 |
8.4 |
| Peanut butter (we do not eat this!) |
2 Tbsp |
8 |
4.3 |
| Veggie dog |
1 link |
8 |
13.3 |
| Spaghetti, cooked (Only Buckwheat Soba Noodles by Eden) |
1 cup |
8 |
3.7 |
| Almonds (only in shells) refrigerate |
1/4 cup |
8 |
3.7 |
| Soy milk, commercial, plain (we do not eat this!) |
1 cup |
7 |
7.0 |
| Soy yogurt, plain (we do not eat this!) |
6 ounces |
6 |
4.0 |
| Bulgur, cooked |
1 cup |
6 |
3.7 |
| Sunflower seeds (in shells) |
1/4 cup |
6 |
3.3 |
| Whole wheat bread (sourdough only) Whole Food Market |
2 slices |
5 |
3.9 |
| Cashews (in shells) |
1/4 cup |
5 |
2.7 |
| Almond butter (we do not eat this!) |
2 Tbsp |
5 |
2.4 |
| Brown rice, cooked |
1 cup |
5 |
2.1 |
| Spinach, cooked |
1 cup |
5 |
13.0 |
| Broccoli, cooked |
1 cup |
4 |
6.8 |
| Potato |
1 med.
(6 oz) |
4 |
2.7 |
|
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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It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight
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