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A List of Proteins for a Plant Based Diet

When searching for a list of proteins I found this simple list thatprovides protein content of selected vegan foods. This is a great resource for those who eat a vegetarian or completely plant based diet.

It seems that when people hear that I eat a plant based diet they will often ask "where do you get your protein from?" I will tell them that I don't worry about getting enough protein when I eat a proper diet because protein in found in most foods.

The most important element in a plant based diet is to make sure to eat enough calories. However, if you eat a lot of sugary or processed foods, you may miss getting the quality proteins in your diet.

A List of Proteins

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. (3 oz)	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. (6 oz)	4	2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information. Chart provided by the Vegetarian Resource Group.

This is a short list of proteins, but the important thing to remember is to eat sufficient calories in a plant based diet and to make sure to include quality plant proteins in the diet. Proteins are found in most foods, so it is not difficult to get an adequate amount of protein in a vegan or vegetarian diet.

It is advisable to see your healthcare professional when making changes to your diet. You may want to check your levels periodically for Vitamin D, B12, B-complex and protein to make sure that you are getting enough of these in your diet.

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