Another super list for you all –
It can seem daunting when you first go vegan or even for long term vegans, but protein is easy to get when you know how! I bet you’ve all been asked, “but where do you get your protein??” ****eyes roll***
Well now you can tell them to come to my little site and take a looksy 🙂
I’ll start with the recommended guideline daily requirements
ADULTS –
0.75g of protein per kilogram body weight per day for adults.
So if you weigh 70kg (11 stone), you should eat about 52.5g of protein a day. On average, men should eat 55g and women 45g of protein daily.
CHILDREN –
1-3yrs 4-6yrs 7-10yrs 11-14yrs 15-18yrs
15g 20g 28g 42g 55g
I’ll share some of my favourite high protein foods.
Seitan (25gs protein per 100g) a great mock meat substitute (seitan should be avoided by people with celiac disease or gluten sensitivity).
Tofu, tempeh and edamame beans (all from soybeans).
Lentils ! Check out my daal recipe ….
Spelt – protein 15g per 100g (raw uncooked)
Spirulina – I love spirulina it’s a nutritional powerhouse. Once I added some to porridge …. NOT RECOMMENDED! Two tablespoons (30 ml) provide you with 8 grams of complete protein!
Hemp seeds -great sprinkled over …everything really (sweet or savoury), they contain 31.5g of protein per 100g!
VEGETABLES – PROTEIN AMOUNTS PER 100G
Sprouted Beans, Peas & Lentils 13.1 g
Broad beans 6.8 g
Green peas 5.4 g
Sweetcorn 5.1 g
Kale 4.3 g
Broccoli 3.8 g
Mushrooms 3.6 g
Mange tout 3.5 g
Artichokes 3.3 g
Spinach 3 g
Collard greens 3 g
Parsley 3 g
Courgettes / zuchinni 2.7 g
Cauliflower 1.9 g
FRUIT PROTEIN PER 100G
Guavas 2.6 g
Passionfruit 2.2 g
Avocado 2 g
Kumquats (sorry but what a name ….lol) 1.9 g
Pomegranate 1.7 g
Jackfruit 1.7 g
Mulberries 1.4 g
Currants 1.4 g
Apricots 1.4 g
Blackberries 1.4 g
Kiwifruit 1.2 g
Raspberries 1.2 g
Bananas 1.1 g
Nectarines 1.1 g
Cherries 1.1 g
Oranges 1 g
Starfruit 1 g
NUTS + SEEDS PROTEIN PER 100G
Squash + pumpkin seeds 29.8 g
Dry roasted peanuts 24.4 g
Peanut butter smooth 22.2 g
Almonds 21.2 g
Pistachios dry roasted 21 g
Sunflower seeds 19.2 g
Flaxseed 18.3 g
Chia seeds 16.5 g
Cashews 15.3 g
Walnuts 15.2 g
Hazlenuts 15 g
Pine nuts 13.7 g
Pecans 9.2 g
Macadamia Nuts 7.9 g
Dried coconut 6.9 g
Chestnuts 4.5 g
LEGUMES + BEANS PROTEIN PER 100G
Tempeh 18.5 g
Soybeans 16.6 g
Miso paste 11.7 g
Broad beans (cooked) 10.6 g
Lentils 9 g
Pinto beans 9 g
Black beans (cooked) 8.9 g
Chickpeas 8.9 g
Kidney beans 8.7 g
Split peas (cooked) 8.3 g
Hummus 7.9 g
Mung beans (cooked) 7 g
Baked beans 4.8 g
Soymilk (Unsweetened) 2.9 g
As with my CALCIUM LIST protein levels will vary with season and products. I don’t personally figure out exact amounts for each day. Just try and eat a varied diet.
Thanks to VIVA for their amazing protein chart – click to buy your own wallchart.
