Protein Sources: Eggs
One large egg (about 50 grams) provides 6 grams of protein. Eggs are versatile and can be prepared in a variety of ways. A veggie omelet will boost up the nutrition level and can provide you with an additional tasty source of protein. Consider a mushroom and spinach omelet for an extra boost of colorful flavor and protein.
Protein Sources: Dairy
Yogurt
One cup (8 ounces) of plain low fat yogurt provides you with approximately 13 grams of protein. Don't forget, the dairy in yogurt is a great source for calcium - about 45% calcium.
Cottage Cheese
One cup (8 ounces) of plain low fat cottage cheese provides you with approximately 27 grams of protein. Add a variety of seeds for an additional punch of protein.
Milk
One cup (8 ounces) of whole milk has about 8 grams of protein.
Protein Sources: Fish
Fish
Three ounces of Atlantic Salmon has approximately 19 grams of protein.
Shellfish
100 grams of bay and sea scallops will provide you with approximately with 23 grams of protein.
Protein Sources: Legumes, Hummus and Sprouts
Legumes
Legumes include a variety of beans as well as peas. Beans are an excellent source of fiber, B vitamins, iron and calcium. Legumes that are a great protein source include:
- peas
- lentils
- kidney beans
- garbanzo beans
- soy beans
- navy beans
- black beans
- chickpeas
Hummus
Hummus is a paste made from chickpeas. One cup of homemade humus contains 12 g of protein.
Sprouts
Sprouts are grown from legumes and are a decent source of protein.
- Alfalfa sprouts: 1 cup has 1 gram of protein.
- Mung sprouts: 1 cup has 2 grams of protein.
- Lentil sprouts: 1 cup has 7 grams of protein.
- Kidney sprouts: 1 cup has 8 grams of protein.
Protein Source: Soy and Edamame
One cup of dry roasted soy nuts has 68 grams of protein.
One cup of soybean, curd cheese has 28 grams of protein.
Edamame
A 3.5 ounce serving of edamame provides 11 grams of protein.
Protein Source: Tofu
Tofu is made with bean curd and soy. Tofu is versatile and can be prepared in a variety of ways.
- 3 ounces of tofu contains 9 grams of protein.
Protein Source: Vegetables
Dried Tomatoes
A 1/4 cup serving of sun-dried tomatoes provides 2 grams protein.
Mushrooms
A 1/2 cup of cooked mushrooms has 2 grams protein.
Spinach
A 1/2 cup of cooked spinach contains 3 grams of protein.
Broccoli
A 1/2 cup of broccoli provides you with 2 grams of protein.
Brussels Sprouts
A 1/2 cup of brussels sprouts provides you with 2 grams of protein.
Corn
A 1/2 cup of sweet yellow corn will give you 3 grams of protein.
Artichokes
A medium artichoke contains 4 grams of protein.
Protein Source: Nuts, Spreads and Seeds
Protein: Nuts and Seeds
Nuts and seeds are an amazing source of protein. They are great as a snack or as a salad topper. You can even add them to your oatmeal, granola or smoothies. Although nuts and seeds can be high in fat they are not usually the dangerous heart clogging animal fats found in beef.
Butters and Spreads
- 2 Tablespoons of peanut butter provides you with 8 grams of protein.
- 2 Tablespoons of Nutella® contains 3 grams of protein.
Measurements and protein grams for nuts and seeds
Food Item
|
Measurement
|
Protein Grams
|
|---|---|---|
Flax seeds
|
1 Tablespoon
|
4 grams
|
Hemp seeds
|
1 Tablespoon
|
6 grams
|
Pumpkin seeds
|
1 oz.
|
3 grams
|
Sunflower seeds
|
1 oz.
|
3 grams
|
Almonds
|
1 oz.
|
3 grams
|
Cashews
|
1 oz.
|
2 grams
|
Peanuts
|
1 oz.
|
3 grams
|
Pine Nuts
|
1 oz.
|
2 grams
|
Pistachios
|
1 oz.
|
3 grams
|
Walnuts
|
1 oz.
|
3 grams
|
Another List: Shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.
| 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 (TVP), 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 |
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).
| |||
Meal Choices
The beauty of the foods listed above is that they can be combined and used in multiple protein rich recipes. Soups, salads, sandwiches and wraps can become wonderful sources of protein. Get creative, stay healthy & enjoy! :)
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