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Table 2: Protein Content of Selected Vegan Foods FOOD Tempeh Seitan Soybeans, cooked Lentils, cooked Black beans,

cooked Kidney beans, cooked Veggie burger Chickpeas, cooked Veggie baked beans Pinto beans, cooked Black-eyed peas, cooked Tofu, firm Lima beans, cooked Quinoa, cooked Tofu, regular Bagel Peas, cooked Textured Vegetable Protein (TVP), cooked Peanut butter Veggie dog Spaghetti, cooked Almonds Soy milk, commercial, plain Soy yogurt, plain Bulgur, cooked Sunflower seeds Whole wheat bread Cashews Almond butter Brown rice, cooked Spinach, cooked Broccoli, cooked Potato AMOUNT 1 cup 3 ounces 1 cup 1 cup 1 cup 1 cup 1 patty 1 cup 1 cup 1 cup 1 cup 4 ounces 1 cup 1 cup 4 ounces 1 med. (3 oz) 1 cup 1/2 cup 2 Tbsp 1 link 1 cup 1/4 cup 1 cup 6 ounces 1 cup 1/4 cup 2 slices 1/4 cup 2 Tbsp 1 cup 1 cup 1 cup 1 med. (6 oz) PROTEIN(gm) 41 31 29 18 15 13 13 12 12 12 11 11 10 9 9 9 9 8 8 8 8 8 7 6 6 6 5 5 5 5 5 4 4 PROTEIN(gm/100 cal) 9.3 22.1 9.6 7.8 6.7 6.4 13.0 4.2 5.0 5.7 6.2 11.7 5.7 3.5 10.6 3.9 6.4 8.4 4.3 13.3 3.7 3.7 7.0 4.0 3.7 3.3 3.9 2.7 2.4 2.1 13.0 6.8 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).