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Discussion Starter · #1 ·
Hi all, so I am a new vegan. I have an auto immune disease that makes it so I can not eat any soy products. I do eat a bit of tamari and soy sauce though. So my question to you is this, I eat a bit of nuts and alot of grains, veggies and fruit and alot of beans and I wonder if I am getting enofe protien. I can not eat alot of nuts, maybe 1/4 cup a day. Thanks in advance for your imput.
 

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The UK Reference Nutrient Intakes (RNI*) for protein are as follows:

Type of person Amounts Required (g/day)

Infants/Children

0-12 months 12.5-14.9

1-3 yrs 14.50

4-10 yrs 19.7-28.3

Boys

11-14 yrs 42.1

15-18 yrs 55.2

Girls

11-14 yrs 41.2

15-18yrs 45

Men

19-50 yrs 55.5

50+ yrs 53.3

Women

19-50 yrs 45

50 + yrs 46.5

During pregnancy extra 6g/day

Breast feeding 0-6mths extra 11g/day

Breast feeding 6+ mths extra 8g/day

http://www.guinealynx.info/diet_vegs.html

http://www.healthalternatives2000.co...ion-chart.html

http://www.vegparadise.com/protein.html

Protein in Raw Nuts and Seeds

(shelled) Nut/Seed (1/4 cup) Protein

Grams

Almond 7

Brazil nut 5

Cashew 4

Chestnut 1

Coconut (shredded) 2

Filbert/Hazelnut 5

Flax seed 5

Macadamia 2

Peanut 8

Pecan 2

Pine nut 4

Pistachio 6

Pumpkin seed 7

Sesame seed 7

Soynut 10

Sunflower seed 8

Walnut 5

Protein in Beans

(cooked) Bean 1 cup Protein

Grams

Adzuki (Aduki) 17

Anasazi 15

Black Beans 15

Black-eyed Peas 14

Cannellini (White Beans) 17

Cranberry Bean 17

Fava Beans 13

Garbanzos (Chick Peas) 15

Great Northern Beans 15

Green Peas, whole 9

Kidney Beans 15

Lentils 18

Lima Beans 15

Mung Beans 14

Navy Beans 16

Pink Beans 15

Pinto Beans 14

Soybeans 29

Split Peas 16

Protein in Grains

(cooked) Grain 1/4 cup Protein

Grams

Amaranth 7

Barley, pearled 4 to 5

Barley, flakes 4

Buckwheat groats 5 to 6

Cornmeal (fine grind) 3

Cornmeal (polenta, coarse) 3

Millet, hulled 8.4

Oat Groats 6

Oat, bran 7

Quinoa 5

Rice, brown 3 to 5

Rice, white 4

Rice, wild 7

Rye, berries 7

Rye, flakes 6

Spelt, berries 5

Teff 6

Triticale 25

Wheat, whole berries 6 to 9

Couscous, whole wheat 6

Wheat, bulgur 5 to 6

Protein in Meat, Chicken, Fish

Substitutes*

Product Serving

Size Protein

Grams

Boca Burger Original Vegan 2.5 oz 13

GardenVegan Veggie Patties 2.5 oz 9

Health is Wealth Chicken-Free Patties 3 oz. 14

Health is Wealth Yummie Burger 2.5 oz. 12

Lightlife Gimme Lean 2oz. 8

Lightlife Smart Cutlets

Seasoned Chicken 3 oz. 26

Lightlife Smart Deli Combos 2.7 oz. 17

Lightlife Smart Dogs 1.5 oz. 9

Mon Cuisine Breaded Chicken Patties 3 oz. 7

Morningstar Farms Original Grillers 2.3 oz 15

Nate's Meatless Meatballs (3) 1.5 oz 10

Natural Touch Vegan Burger 2.7 oz 11

Natural Touch Veggie Medley 2.3 oz 11

SoyBoy Vegan Okara Burger 3 oz. 13

SoyBoy Vegetarian Franks 1.5 oz. 11

Starlite Cuisine Soy Taquitos 2 oz. 7

White Wave Seitan 3 oz. 31

Whole Foods 365

Meat Free Vegan Burger 2.5 oz. 13

Yves Canadian Veggie Bacon (3 slices) 2 oz. 17

Yves Veggie Burger 3 oz. 16

Yves Veggie Chick'n Burgers 3 oz. 17

Yves Veggie Dogs 1.6 oz. 11

*All items vegan

Protein in Hot Cereals

(cooked) Cereal Cup Protein

Grams

Arrowhead Mills Corn Grits 1/4 3

Arrowhead Mills 7 Grain 1/4 4

Bob's 8 Grain 1/4 4

Bob's 10 Grain 1/4 6

Bob's Kamut 1/4 5

Bob's Triticale 1/4 4

Bob's Whole Grain Cracked Wheat 1/4 5

Cream of Rye 1/3 5

Kashi 1/2 6

Mother's Multigrain 1/2 5

Quaker Old Fashioned Oats 1/2 5

Quinoa Flakes 1/3 3

Roman Meal Hot Cereal 1/3 5

Wheatena 1/3 5

Protein in Fresh Vegetables

(cooked) Vegetable Serving Protein

Grams

Artichoke medium 4

Asparagus 5 spears 2

Beans, string 1 cup 2

Beets 1/2 cup 1

Broccoli 1/2 cup 2

Brussels Sprouts 1/2 cup 2

Cabbage 1/2 cup 1

Carrot 1/2 cup 1

Cauliflower 1/2 cup 1

Celeriac 1 cup 1

Celery 1 cup 1

Chard, Swiss 1 cup 3

Chayote 1 cup 1

Chives 1 oz. 8

Collards 1 cup 4

Corn, Sweet 1 large cob 5

Cucumber 1 cup 1

Eggplant 1 cup 1

Fennel 1 medium bulb 3

Jerusalem Artichoke 1 cup 3

Kale 1 cup 2.5

Kohlrabi 1 cup 3

Leeks 1 cup 1

Lettuce 1 cup 1

Okra 1/2 cup 1

Onion 1/2 cup 1

Parsnip 1/2 cup 1

Peas 1/2 cup 4

Peppers, bell 1/2 cup 1

Potato, baked with skin 2 1/3 x 4 3/4" 5

Potato, boiled with skin 1/2 cup 1

Radish 1 cup 1

Rhubarb 1 cup 1

Rutabaga 1 cup 2

Spinach 1 cup 1

Squash, Summer 1 cup 2

Squash, Winter 1 cup 2

Sweet Potato 1 cup 3

Tomato 1 medium 1

Turnip 1 cup 1

Protein in Fruits

(raw) Fruit Serving Protein

Grams

Apple 2 per lb. 0

Apricot med. 0

Avocado med. 4

Banana 1 1 to 2

Blackberry cup 2

Blueberry cup 1

Boysenberry cup 1

Cantaloupe cup 1

Casaba Melon cup 2

Cherimoya 1 7

Cherry cup 1

Cranberry cup 0

Currant cup 2

Date(pitted) 1/4 cup 1

Durian 1 cup 4

Feijoa med. 1

Fig 1 0

Gooseberry cup 1

Grape cup 1

Grapefruit 1/2 1

Guava med. 1

Honeydew cup 1

Jackfruit cup 2

Jujube, dried 1 oz. 1

Kiwi large 1

Kumquat med. 0

Lemon 1 1

Lime 1 0

Loganberry cup 1.4

Loquat 1 0

Mango 1 1

Mulberry cup 2

Nectarine 1 1

Orange 1 1

Papaya cup 1

Passionfruit 1 0

Peach 1 1

Pear 1 1

Persimmon 1 0

Pineapple cup 1

Plum 1 1

Pomegranate 1 1.5

Pomelo 1/2 2.3

Prickly Pear med. 1

Quince med. .4

Raspberry cup 1

Rhubarb cup 1

Sapote med. 5

Star Fruit cup 1

Strawberry cup 1

Tangerine med. 1

Watermelon cup 1

Protein in Nut Butters Nut/Seed

(2 Tablespoons) Protein

Grams

Almond 5 to 8

Cashew 4 to 5

Peanut 7 to 9

Sesame Tahini 6

Soy Nut 6 to 7

Protein in Milk Substitutes Beverage

1 cup Protein

Grams

Soy Regular 6 to 9

Soy Low/Nonfat 4

Rice 1

Rice and Soy 7

Almond 1 to 2

Oat 4

Multigrain 5

Protein in Soy Products Product Serving

Size Protein

Grams

Tofu

Medium to Extra Firm 3 oz. 7 to 12

Tofu

Soft or Silken 3 oz. 4 to 6

Tempeh 4 oz. 12 to 20

Textured Vegetable Protein

TVP 1/4 cup 10 to 12
 

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I am soy allergic so don't have any soy either. It can be a bit tough at times if you want a meaty type substitute (mostly cause I cook for the family and sometimes it's easier, I don't like most of them though!) but other than that I eat plenty of lentils etc and quinoa is also a great protein source (it's a grain you can get at the health food store). I drink nut milk also (almond) or buy the protein enriched rice milk which tastes better and has protein.
 

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I'll add granola bars, hummus, and bread to the list of decent protein sources for non-soy vegans. Bread isn't as high in protein as the other suggestions around here, but most that I've seen are 2-3 grams per slice, so it adds up if you're following the "Food Pyramid" guidelines of eating 6-11 servings of grains per day.

--Fromper

 

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Discussion Starter · #9 ·
Thanks so much everyone, now, after readingthe protein in everything I am pretty sure I am getting what I need. I am still nursing as well, so I need even more. It is the first time in my life I have felt I should eat more LOL.
 
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