When searching for a list of proteins I found this simple list that provides protein content of selected vegan foods. This is a great resource for those who eat a vegetarian or completely plant based diet.
Often when people hear that I eat a plant based diet they will ask me “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 is found in most plant foods. We get our protein from plants out of the ground, just like the animals do.
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.
|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|
|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|
|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|
|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|
|Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers’ information. Chart provided by the Vegetarian Resource Group.|
As you can see, you can get plenty of protein when you eat a variety of plant foods and sufficient calories. Proteins are found in most foods, so it is not difficult to get an adequate amount of protein in a vegan or vegetarian diet.
Check out this article by Dr. Holly Wilson on getting protein in a vegan 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.