Protein Vegetarian Nutrition
Protein Vegetarian Nutrition
Protein Vegetarian Nutrition
Plant Proteins
Most plant foods, with the
exception of soy, quinoa,
and spinach, may be low in
one or two of the essential
amino acids, but you can get
enough of all these amino
acids by including a variety of
whole plant foods in your diet. It was once thought that
plant proteins needed to be combined within a meal
by mixing grains and legumes to create a complete
protein, also called complementary proteins, with good
amounts of all essential amino acids. Now we know that
the liver can store the amino acids so we dont have to
combine them in one meal.
Legumes, which include beans, lentils, and dried peas,
and soy, nuts and seeds, are rich sources of protein,
but whole grains and vegetables contain protein, too.
Food
Soy Foods
Serving
Calories
Protein (g)
Lentils
cup
101
Black Beans
cup
114
Pinto Beans
cup
123
cup
112
Black-eyed Peas
cup
100
Chickpeas
cup
134
Tempeh
cup
160
16
Veggie burger
(average)*
1- 70 gram
124
11
Tofu*
cup
94
10
Soymilk*
1 cup
132
Peas, cooked
cup
67
Artichoke, cooked
1 medium
100
Spinach, cooked
cup
41
Kamut
cup
126
Wheat Berries
cup
151
Quinoa
cup
111
Oatmeal
cup
79
Pumpkin Seeds
1 ounce
159
Flax Seeds
1 ounce
140
Sunflower Seeds
1 ounce
140
Chia Seeds
1 ounce
138
Peanut Butter
2 tablespoon
188
Almonds
1 ounce
163
Pistachios
1 ounce
160
Hazelnuts
1 ounce
181
Walnuts
1 ounce
185
Legumes (cooked)
Vegetables
Grains
Seeds
Nuts
RD Resources are a project of the Vegetarian Nutrition Dietetic Practice Group. More topics available at
www.VegetarianNutrition.net. Professional resources also available for members at www.VNDPG.org. 2014 by VN DPG.
Written by: Sharon Palmer, RDN
Expires June 2019.