Vegan for Life - Jack Norris [12]
Soy protein powder, Naturade brand,⅓ cup (contains protein from peas, potatoes, and spirulina with extra amounts of the essential amino acids lysine and methionine) 23
Tempeh 15.5
Textured vegetable protein 11
Tofu, firm 10–20**
Tofu, soft 8–10
Vegetarian baked beans 6
Veggie meats, 1 ounce 6–18
Vegetable milks (1 cup)
Almond milk 1
Hempseed milk 2
Rice milk 1
Soymilk 5–10
Nuts and seeds
Almonds, ¼ cup 7.3
Almond butter, 2 tablespoons 7
Brazil nuts, ¼ cup 4.7
Cashews, ¼ cup 5.2
Flaxseed, 1 teaspoon ground 0.5
Peanuts, ¼ cup 8.6
Peanut butter, 2 tablespoons 8
Pecans, ¼ cup 2.5
Pine nuts, 2 tablespoons 2.4
Pistachios, ¼ cup 6.4
Pumpkin seeds, 2 tablespoons 4.4
Sesame seeds, 2 tablespoons 2.7
Sunflower seeds, 2 tablespoons 3.1
Tahini, 2 tablespoons 5
Walnuts, ¼ cup 4.4
Grains
(½ cup cooked unless otherwise noted)
Barley 1.7
Millet 3
Oatmeal 3
Pasta 4
Quinoa 4.0
Rice, brown 2.5
Rice, white 2.0
Taco shell, 1 medium 1.0
Whole wheat bread 2–6
Vegetables
(½ cup cooked or 1 cup raw)
Broccoli 2.3
Carrots 0.6
Cauliflower 1.1
Collards 2
Corn 2.3
Eggplant 0.4
Green beans 1.2
Kale 1.3
Mushrooms 1.7
Potato, 1 baked 4.5
Spinach 2.6 (3.8 for frozen)
Sweet potato 2.2
Turnips 0.5
Turnip greens 0.8
*Seitan is wheat protein. It is not a legume, but because of its high protein content, it is usually grouped with legumes and soyfoods for meal-planning purposes. **Firm tofu is usually higher in protein than soft tofu, but the protein content of different brands and types of tofu varies widely.
LYSINE CONTENT OF SELECTED PLANT FOODS
Food Amount of Lysine (in milligrams)
Protein powders
Naturade soy-free protein powder, ⅓ cup 1,455
Naturade soy protein powder, ⅓cup 1,552
Soyfoods
Edamame, ½ cup 577.5
Soymilk, 1 cup 439
Tofu, firm, ½ cup 582
Legumes
Black beans, ½ cup 523
Garbanzo beans (chickpeas), ½ cup 486.5
Kidney beans, ½ cup 526.5
Lentils, ½ cup 623.5
Peanut butter, 2 tablespoons 290
Peanuts, ¼ cup 310
Refried pinto beans, ½ cup 475
Nuts and seeds
Almonds, ¼ cup 205
Cashews, ¼ cup 280
Pecans, ¼ cup 78
Pistachios, ¼ cup 367
Walnuts, ¼ cup 124
Grains
Bread, white, 1 slice 56
Bread, whole wheat, 1 slice 85
Oatmeal, ½ cup cooked 158
Potato (white), ½ medium 131.5
Quinoa, ½ cup 221
Rice, brown, ½ cup 86
Rice, white, ½ cup 80
Spaghetti, white, ½ cup 63.5
Spaghetti, whole wheat, ½ cup 82.5
Tortilla, flour, 1 medium 98
Vegetables
Broccoli, ½ cup 117
Corn, ½ cup 116
Romaine lettuce, 1 cup raw shredded 58
Spinach, ½ cup cooked 164
Fruits
Banana, 1 medium 59
Orange, 1 medium 62
Strawberries, whole, 1 cup 37
VEGAN PROTEIN : MEALS THAT DELIVER
It’s easy to build meals that pack a substantial protein punch. Each of these meals provides at least 20 grams of protein.
EASY OATMEAL BREAKFAST
• 1 cup of oatmeal with ½ cup soymilk
• 1 slice whole-wheat bread with 2 tablespoons almond butter
■ Total protein: 20.5 grams
INDONESIAN TEMPEH WITH PEANUT SAUCE
• 1 cup of rice
• ½ cup tempeh
• ¼ cup sesame tahini sauce
• 1½ cups steamed broccoli
■ Total protein: 35 grams
BEAN AND BEEF TACO DINNER
• 2 taco shells
• ½ cup refried beans
• ¼ cup veggie “ground beef” cooked in tomato sauce
• Chopped tomatoes and lettuce
• 1 cup steamed spinach
■ Total protein: 20 grams
PASTA PRIMAVERA
• 1 cup pasta
• ½ cup garbanzo beans
• 2 tablespoons pine nuts
• 1 cup chopped broccoli
• ½ cup roasted red pepper strips
■ Total protein: 23 grams
LUNCH ON THE GO
• Instant lentil soup with 2 tablespoons pumpkin seeds
• 1 slice whole-wheat bread with mashed avocado
■ Total protein: 21 grams
INADEQUATE INTAKES
Overt protein deficiency is rare among Americans and occurs in other parts of the world where people don’t have enough food. Many vegan advocates point out that people don’t end up in hospitals because of a protein deficiency. It’s true that in countries where food is abundant, acute deficiency of protein doesn’t occur. But diets that are marginal in protein—not quite deficient, but not quite