Protein Content of Selected Vegan Foods
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 (3oz) 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 (6oz) 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.
