Vegan Protein Sources
In terms of protein intake, the RDA recommendation says that 1 out of every 10 calories you consume should come from protein and exactly how much that is depends on your weight. You should be consuming approx. .5 grams per pound that you weigh so half your weight.
Also a common fallacy is that you need to combine proteins at each meal to make them complete. Just make sure you eat a variety of foods (fruits, veggies and grains) and you will get all your amino acids. Soy beans are a complete protein by the way so you can eat tofu/edamame/soy milk if you are concerned you aren’t getting all your amino acids.
Ok, now on to foods… Asparagus, broccoli and tofu are about 40% protein as a % of calories, watercress is 83% so these foods are very high in protein as a % of calories.
Beans – here are the protein amounts per 1 cup serving: Soybeans – 28.5g Lentils – 18g Split peas – 16.5g Navy beans – 16g Black beans – 15g Chickpeas..aka garbanzos – 14.5 Peas (fresh) – 9g
Nuts – here are the protein amounts per 100 gram serving: Peanuts – 24.3g Pistachios – 19.3g Cashews – 17.2g Almonds – 16.9g Pine Nuts – 14g Brazil Nuts – 12g Walnuts – 10.6g Pecans – 9.2g Hazel Nuts – 7.6g Macadamia Nuts – 7g Coconuts – 3.2g Chestnuts – 2g
Seeds – per 100 gram serving: Pumpkin – 29g Sesame – 26.4g Sunflower – 24g
Also, green leafy veggies are especially high in protein as well.
Most of the information from this e-mail came from The Idiots Guide to Vegan Living by Beverly Lynn Bennett and Ray Sammartano. This is a fantastic book for anyone looking into a vegan lifestyle.