When I started to eat Vegan foods a lot of people were concerned about me not getting enough protein. As long as my diet contains a variety of grains, legumes, and vegetables, my protein needs are easily met. Diets that are rich in protein, especially animal protein, are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis.
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum.
So according to this calculator I should be having 48.47 grams of protein a day. I still might be having too much protein needed even on a plant-based diet.
Here's just a few of the plant-based proteins:
FOOD , AMOUNT , PROTEIN(gm) ,PROTEIN(gm/100 cal)
Tempeh 1 cup, 41, 9.3
Seitan 3 ounces, 31 , 22.1
Soybeans, cooked 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 1 patty, 13 , 13.0
Chickpeas, cooked 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 4 ounces , 11 , 11.7
Lima beans, cooked 1 cup , 10, 5.7
Quinoa, cooked 1 cup , 9 , 3.5
Tofu, regular 4 ounces , 9 , 10.6
Bagel 1 med.(3 oz) , 9 , 3.9
Peas, cooked 1 cup , 9 , 6.4
Textured Vegetable Protein, cooked 1/2 cup , 8 , 8.4
Peanut butter 2 Tbsp , 8 , 4.3
Veggie dog 1 link , 8, 13.3
Spaghetti, cooked 1 cup , 8 , 3.7
Almonds 1/4 cup , 8, 3.7
Soy milk, commercial, plain 1 cup , 7 , 7.0
Soy yogurt, plain 6 ounces , 6 , 4.0
Bulgur, cooked 1 cup , 6 , 3.7
Sunflower seeds 1/4 cup , 6 , 3.3
Whole wheat bread 2 slices , 5, 3.9
Cashews 1/4 cup , 5 , 2.7
Almond butter 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
FOOD , AMOUNT , PROTEIN(gm) ,PROTEIN(gm/100 cal)
Tempeh 1 cup, 41, 9.3
Seitan 3 ounces, 31 , 22.1
Soybeans, cooked 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 1 patty, 13 , 13.0
Chickpeas, cooked 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 4 ounces , 11 , 11.7
Lima beans, cooked 1 cup , 10, 5.7
Quinoa, cooked 1 cup , 9 , 3.5
Tofu, regular 4 ounces , 9 , 10.6
Bagel 1 med.(3 oz) , 9 , 3.9
Peas, cooked 1 cup , 9 , 6.4
Textured Vegetable Protein, cooked 1/2 cup , 8 , 8.4
Peanut butter 2 Tbsp , 8 , 4.3
Veggie dog 1 link , 8, 13.3
Spaghetti, cooked 1 cup , 8 , 3.7
Almonds 1/4 cup , 8, 3.7
Soy milk, commercial, plain 1 cup , 7 , 7.0
Soy yogurt, plain 6 ounces , 6 , 4.0
Bulgur, cooked 1 cup , 6 , 3.7
Sunflower seeds 1/4 cup , 6 , 3.3
Whole wheat bread 2 slices , 5, 3.9
Cashews 1/4 cup , 5 , 2.7
Almond butter 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
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