PROTEIN: Getting the facts straight!
With the traditional Western diet, the average American consumes about double the protein his or her body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat, saturated fat, and cholesterol. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming.
The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.4 grams per pound of body weight. To find out your average individual need, simply perform the following calculation:
Body weight (in pounds) X 0.4 = recommended protein intake
EXAMPLE: A 130-pound person needs about 52 grams of protein per day
However, even this value has a large margin of safety, and the body’s true need is even lower. Some people do fine on less than these recommendations, as those above are meant to cover the needs of 97% of the population. Vegan athletes may benefit from more than these amounts, and needs are also increased for women who are pregnant or breastfeeding.
|
Plant-Based
Food |
Protein
in grams |
|
1 cup of firm tofu |
40 g |
|
1 cup cooked tempeh |
30 g |
|
1 cup cooked soybeans |
29 g |
|
1 cup cooked lentils |
18 g |
|
1 cup pinto beans |
15 g |
|
1 cup black beans |
15 g |
|
1 cup cooked chickpeas |
15 g |
|
3 slices veggie deli
slices |
14 g |
|
Soy yogurt |
12 g |
|
1/2 cup almonds |
12 g |
|
1/2 cup sunflower seeds |
12 g |
|
1 cup quinoa |
11 g |
|
1 bagel |
9 g |
|
8 ounces soymilk |
8 g (same as cow’s
milk!) |
|
2 TBSP. peanut butter |
8 g |
|
1 cup oatmeal |
7 g |
|
1 cup bulgur (make some
Tabouli!) |
6 g |
|
1 cup broccoli |
6 g |
|
1 cup brown rice |
5 g |
|
1 medium potato |
4.5 g |
|
˝ ounce w alnuts (7
halves) |
4.3 g |
|
1 cup white rice |
4.1 g |
|
˝ ounce almonds (12 nuts) |
3 g |
|
1 cup chopped cooked
kale |
2.5 g |
|
1 medium taco shell |
1 g |
|
1 medium carrot |
0.6 g |
Vegans Might not Meet Protein Needs If...
- Food intake does not meet energy needs such as in cases of anorexia
nervosa, depression, poverty, lack of appetite due to illness, or
dieting.
- Higher-protein plant foods are not included in sufficient amounts.
This can happen when:
*Most food eaten
is junk food such as French fries, soda, etc.
*Protein is believed to be unimportant and/or higher protein foods are avoided
(such as in some fruitarian or raw food diets).
*Beans are avoided. (Other high-protein foods should be used.)
*See Staying Healthy on a Plant-Based Diet
