Protein in the Vegan Diet
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Protein in the Vegan Diet
by Reed Mangels, Ph.D., R.D.
http://www.vrg.org

Table 2: Protein Content of Selected Vegan Foods

Table 2 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 2.2 to 2.7 grams of protein per 100 calories and the typical adult female vegan needs only 2.3 to 2.9 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

FOOD				AMOUNT		PROTEIN		PROTEIN
						(gm)		(gm/100 cal)

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Tempeh				1 cup		31		9.5
Seitan				4 ounces	15-31		21.4-22.1
Soybeans, cooked		1 cup 		29		9.6
Veggie dog			1 link		8-26		13.3-20
Veggie burger			1 patty		5-24		3.8-21.8
Lentils, cooked			1 cup		18		7.8
Tofu, firm			4 ounces	8-15		10-12.2
Kidney beans, cooked		1 cup		15		6.8
Lima beans, cooked		1 cup		15		6.8
Black beans, cooked		1 cup		15		6.3
Chickpeas, cooked		1 cup		15		5.4
Pinto beans, cooked		1 cup		14		6.0
Black-eyed peas, cooked		1 cup		13		6.7
Vegetarian baked beans		1 cup		12		5.2
Quinoa, cooked			1 cup		11		3.5
Soymilk, commercial, plain	1 cup		3-10		3-12
Tofu, regular			4 ounces	2-10		2.3-10.7
Bagel				1 medium(3 oz)	9		3.7					      
Peas, cooked			1 cup		9		3.4
Textured Vegetable Protein
	(TVP), cooked		1/2 cup		8		8.4
Peanut butter			2 Tbsp.		8		4.1
Spaghetti, cooked		1 cup		7		3.4
Spinach, cooked			1 cup		6		11.0
Soy yogurt, plain		6 ounces	6		6
Bulgur, cooked			1 cup		6		3.7
Sunflower seeds			1/4 cup		6		3.3
Almonds				1/4 cup		6		2.8
Broccoli, cooked		1 cup		5		10.5
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
Potato				1 medium(6 oz)	4		2.6
					      

Sources: USDA Nutrient Database for Standard Reference, Release 12, 1998 and manufacturers' information.

The recommendation for protein for adult male vegans is around 63-79 grams per day; for adult female vegans it is around 50-63 grams per day (see text).

It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight.

Go on to Table 3: Protein Content of Selected Animal-Derived Foods
Return to Protein in the Vegan Diet

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