Food

Protein – Vegan Diet

Everyone needs at least .8 grams of protein per kilogram of body weight (weight in pounds divided by 2.2).  For example: a person who weighs 150 lbs needs 54 grams of protein per day.  See our blog “Protein” for additional protein need for exercising.

Grains and grain products:

Seitan (wheat protein) 1/3 cup                       21 grams

Quinoa   1 cup   cooked                                         8 grams

Sprouted grain bread 2 slices                             8 grams

Oat bran  1 cup cooked                                          7 grams

Buckwheat 1 cup cooked                                       5 grams

Rolled oats, 1/2 cup cooked or raw                    5 grams

Soba Noodles (Buckwheat) 3oz                         12 grams

Soy foods;

Tempeh  3 ounces                                                 17 grams

Tofu  4 ounces                                                        12 grams

Edamame 1/2 cup shelled and steamed          9 grams

Nuts & seeds:

Hemp seeds, shelled 3tbs                                   10 grams

Pumpkin seeds, 1 ounce                                        9 grams

Almond Butter,  2tbs                                              7 grams

Almonds, 1/4 cup raw                                             6 grams

Legumes:

Lentils   1/2 cup cooked                                          9 grams

Black Beans  1/2 cup cooked                                 7 grams

Chickpeas  1/2 cup cooked                                    7 grams

Hummus  1/4 cup                                                     5 grams

Vegetables:

Collard greens   1 cup steamed                            5 grams

Broccoli  1 cup steamed                                          3 grams

Kale  1 cup steamed                                                 3 grams

Other:

Nutritional yeast   2 tbs                                         8 grams

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