veggies.jpg (6769 bytes)fruitbowl.jpg (6391 bytes)Protein in the Vegan Diet

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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health.  We believe the articles and information contained herein are true, but are not presenting them as advice.  We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found.   Each of us must make our own decisions, for it's our own body.  If you have a health problem, see your own physician.

Protein in the Vegan Diet
by Reed Mangels, Ph.D., R.D.

Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs

For Men:

					Protein (gms)

	1 cup Oatmeal				6
	1 cup Soymilk				9
	1 Bagel					9

	2 slices Whole Wheat Bread		5
	1 cup Vegetarian Baked Beans		12

	5 oz firm Tofu				16
	1 cup cooked Broccoli			5
	1 cup cooked Brown Rice			5
	2 Tbsp Almonds				3

	2 Tbsp Peanut Butter			8
	6 Crackers					2

TOTAL						80 grams

Protein Recommendations for Male Vegan 63-79 grams [based on 0.8-1 gram of protein per kilogram body weight for 79-kilogram (174-pound) male]

For Women:

Protein (gms)

	2 slices Whole Wheat Toast		5
	2 Tbsp Peanut Butter			8

	1 cup Soy Yogurt				12
	2 Tbsp Almonds				3
	1 Baked Potato				4

	1 cup cooked Lentils			18
	1 cup cooked Bulgur				6
	1 cup Soymilk				9

TOTAL							65 grams

Protein Recommendation for Female Vegan 50-63 grams [based on 0.8-1 gram of protein per kilogram body weight for 63-kilogram (138-pound) female]

Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.

Go on to Table 2: Protein Content of Selected Vegan Foods
Return to Protein in the Vegan Diet

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