NON-Meat Sources of Protein

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

FOOD Protein (grams)
1 cup Oatmeal 6gm
1 cup Soymilk 7gm
6 oz. Soy Yogurt 6
1 Whole Gran Bagel 9gm (trader Joes “Sprouted” bagel has 13gms!)
2 slices Whole Wheat Bread 5 gm
1 cup Vegetarian Baked Beans 12gm
5 oz firm Tofu 11
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
2 Tbsp Peanut Butter 8
6 Crackers 2 (sprouted or Whole grain are higher)
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TOTAL 79 grams

1 Baked Potato 4
1 cup cooked Lentils 18
1 cup cooked Bulgur 6


FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh 1 cup 41 9.3 Every 9gms is 100 calories
Seitan 3 ounces 31 22.1 Every 22gms is 100
Soybeans, cooked 1 cup 29 9.6 Every 9gms is 100
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. 9 3.9
Peas, cooked 1 cup 9 6.4
Textured Vegetable Protein (TVP), cooked 1/2cup 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

FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
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


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).
References
1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
2. Nutrition and athletic performance - Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc 2000;100:1543-56.
3. Messina V, Mangels R, Messina M. The Dietitian's Guide to Vegetarian Diets, 2nd ed. Sudbury, MA: Jones and Bartlett Publishers, 2004.
4. Sellmeyer DE, Stone KL, Sebastian A, et al. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. Am J Clin Nutr 2001;73:118-22.
5. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild insufficiency. Ann Intern Med 2003;138:460-7.
6. Lappe FM. Diet for a Small Planet. New York: Ballantine Books, 1971.
7. Lappe FM. Diet for a Small Planet, 10th anniversary edition. New York: Ballantine Books, 1982.
8. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994;59 (suppl):1203S-1212S.
9. Mangels AR, Messina V, Melina V. Position of The American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003;103:748-65