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 3: Protein Content of Selected Animal-Derived Foods

Table 3 shows the amount of protein in selected foods from animal sources. Many of these foods are high in protein, so high that it may be difficult to remain below the suggested upper limit for protein which is 4.5 grams of protein per 100 calories for adults (6). A varied vegan diet can provide adequate, but not excessive protein.

						(gm)		(gm/100 cal)

Chicken, baked			3 oz		28		17.9
Pork roast			3 oz		25		11.4
Sirloin steak			3 oz.		24		11.4	
Flounder, baked			3 oz		21		20.6
Ground beef, lean, baked	3 oz		20		8.9
Cow's milk			1 cup		8		5.1
Cheddar cheese			1 oz		7		6.2
Egg				1 large		6		8.4

Source: USDA Nutrient Database for Standard Reference, Release 12, 1998.

The RDA for protein for adult males is 63 grams per day; for adult females it is 50 grams per day. An average of no more than 4.5 grams of protein per 100 calories is recommended (6).

A 3-ounce portion of meat or fish is a small portion, about the size of the palm of an adult woman's hand.

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