VeggieBoards banner

1 - 9 of 9 Posts

·
Registered
Joined
·
15 Posts
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.
 

·
Registered
Joined
·
7,858 Posts
I'm sure you're getting enough protein. As long as you are eating a protein source a day like nuts or beans and also getting things like whole grains you should be fine <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

·
Banned
Joined
·
3,851 Posts
The UK Reference Nutrient Intakes (RNI*) for protein are as follows:<br><br><br><br>
Type of person Amounts Required (g/day)<br><br>
Infants/Children<br><br>
0-12 months 12.5-14.9<br><br>
1-3 yrs 14.50<br><br>
4-10 yrs 19.7-28.3<br><br>
Boys<br><br>
11-14 yrs 42.1<br><br>
15-18 yrs 55.2<br><br>
Girls<br><br>
11-14 yrs 41.2<br><br>
15-18yrs 45<br><br>
Men<br><br>
19-50 yrs 55.5<br><br>
50+ yrs 53.3<br><br>
Women<br><br>
19-50 yrs 45<br><br>
50 + yrs 46.5<br><br>
During pregnancy extra 6g/day<br><br>
Breast feeding 0-6mths extra 11g/day<br><br>
Breast feeding 6+ mths extra 8g/day<br><br><br><br><br><br><br><br><br><br><br><br><br><br><a href="http://www.guinealynx.info/diet_vegs.html" target="_blank">http://www.guinealynx.info/diet_vegs.html</a><br><br><br><br><a href="http://www.healthalternatives2000.com/vegetables-nutrition-chart.html" target="_blank">http://www.healthalternatives2000.co...ion-chart.html</a><br><br><br><br><a href="http://www.vegparadise.com/protein.html" target="_blank">http://www.vegparadise.com/protein.html</a><br><br>
Protein in Raw Nuts and Seeds<br><br>
(shelled) Nut/Seed (1/4 cup) Protein<br><br>
Grams<br><br><br><br>
Almond 7<br><br>
Brazil nut 5<br><br>
Cashew 4<br><br>
Chestnut 1<br><br>
Coconut (shredded) 2<br><br>
Filbert/Hazelnut 5<br><br>
Flax seed 5<br><br>
Macadamia 2<br><br>
Peanut 8<br><br>
Pecan 2<br><br>
Pine nut 4<br><br>
Pistachio 6<br><br>
Pumpkin seed 7<br><br>
Sesame seed 7<br><br>
Soynut 10<br><br>
Sunflower seed 8<br><br>
Walnut 5<br><br><br><br><br><br><br><br><br><br>
Protein in Beans<br><br>
(cooked) Bean 1 cup Protein<br><br>
Grams<br><br>
Adzuki (Aduki) 17<br><br>
Anasazi 15<br><br>
Black Beans 15<br><br>
Black-eyed Peas 14<br><br>
Cannellini (White Beans) 17<br><br>
Cranberry Bean 17<br><br>
Fava Beans 13<br><br>
Garbanzos (Chick Peas) 15<br><br>
Great Northern Beans 15<br><br>
Green Peas, whole 9<br><br>
Kidney Beans 15<br><br>
Lentils 18<br><br>
Lima Beans 15<br><br>
Mung Beans 14<br><br>
Navy Beans 16<br><br>
Pink Beans 15<br><br>
Pinto Beans 14<br><br>
Soybeans 29<br><br>
Split Peas 16<br><br><br><br>
Protein in Grains<br><br>
(cooked) Grain 1/4 cup Protein<br><br>
Grams<br><br>
Amaranth 7<br><br>
Barley, pearled 4 to 5<br><br>
Barley, flakes 4<br><br>
Buckwheat groats 5 to 6<br><br>
Cornmeal (fine grind) 3<br><br>
Cornmeal (polenta, coarse) 3<br><br>
Millet, hulled 8.4<br><br>
Oat Groats 6<br><br>
Oat, bran 7<br><br>
Quinoa 5<br><br>
Rice, brown 3 to 5<br><br>
Rice, white 4<br><br>
Rice, wild 7<br><br>
Rye, berries 7<br><br>
Rye, flakes 6<br><br>
Spelt, berries 5<br><br>
Teff 6<br><br>
Triticale 25<br><br>
Wheat, whole berries 6 to 9<br><br>
Couscous, whole wheat 6<br><br>
Wheat, bulgur 5 to 6<br><br><br><br><br><br><br><br><br><br>
Protein in Meat, Chicken, Fish<br><br>
Substitutes*<br><br>
Product Serving<br><br>
Size Protein<br><br>
Grams<br><br>
Boca Burger Original Vegan 2.5 oz 13<br><br>
GardenVegan Veggie Patties 2.5 oz 9<br><br>
Health is Wealth Chicken-Free Patties 3 oz. 14<br><br>
Health is Wealth Yummie Burger 2.5 oz. 12<br><br>
Lightlife Gimme Lean 2oz. 8<br><br>
Lightlife Smart Cutlets<br><br>
Seasoned Chicken 3 oz. 26<br><br>
Lightlife Smart Deli Combos 2.7 oz. 17<br><br>
Lightlife Smart Dogs 1.5 oz. 9<br><br>
Mon Cuisine Breaded Chicken Patties 3 oz. 7<br><br>
Morningstar Farms Original Grillers 2.3 oz 15<br><br>
Nate's Meatless Meatballs (3) 1.5 oz 10<br><br>
Natural Touch Vegan Burger 2.7 oz 11<br><br>
Natural Touch Veggie Medley 2.3 oz 11<br><br>
SoyBoy Vegan Okara Burger 3 oz. 13<br><br>
SoyBoy Vegetarian Franks 1.5 oz. 11<br><br>
Starlite Cuisine Soy Taquitos 2 oz. 7<br><br>
White Wave Seitan 3 oz. 31<br><br>
Whole Foods 365<br><br>
Meat Free Vegan Burger 2.5 oz. 13<br><br>
Yves Canadian Veggie Bacon (3 slices) 2 oz. 17<br><br>
Yves Veggie Burger 3 oz. 16<br><br>
Yves Veggie Chick'n Burgers 3 oz. 17<br><br>
Yves Veggie Dogs 1.6 oz. 11<br><br><br><br>
*All items vegan<br><br><br><br><br><br><br><br><br><br>
Protein in Hot Cereals<br><br>
(cooked) Cereal Cup Protein<br><br>
Grams<br><br>
Arrowhead Mills Corn Grits 1/4 3<br><br>
Arrowhead Mills 7 Grain 1/4 4<br><br>
Bob's 8 Grain 1/4 4<br><br>
Bob's 10 Grain 1/4 6<br><br>
Bob's Kamut 1/4 5<br><br>
Bob's Triticale 1/4 4<br><br>
Bob's Whole Grain Cracked Wheat 1/4 5<br><br>
Cream of Rye 1/3 5<br><br>
Kashi 1/2 6<br><br>
Mother's Multigrain 1/2 5<br><br>
Quaker Old Fashioned Oats 1/2 5<br><br>
Quinoa Flakes 1/3 3<br><br>
Roman Meal Hot Cereal 1/3 5<br><br>
Wheatena 1/3 5<br><br><br><br><br><br><br><br>
Protein in Fresh Vegetables<br><br>
(cooked) Vegetable Serving Protein<br><br>
Grams<br><br>
Artichoke medium 4<br><br>
Asparagus 5 spears 2<br><br>
Beans, string 1 cup 2<br><br>
Beets 1/2 cup 1<br><br>
Broccoli 1/2 cup 2<br><br>
Brussels Sprouts 1/2 cup 2<br><br>
Cabbage 1/2 cup 1<br><br>
Carrot 1/2 cup 1<br><br>
Cauliflower 1/2 cup 1<br><br>
Celeriac 1 cup 1<br><br>
Celery 1 cup 1<br><br>
Chard, Swiss 1 cup 3<br><br>
Chayote 1 cup 1<br><br>
Chives 1 oz. 8<br><br>
Collards 1 cup 4<br><br>
Corn, Sweet 1 large cob 5<br><br>
Cucumber 1 cup 1<br><br>
Eggplant 1 cup 1<br><br>
Fennel 1 medium bulb 3<br><br>
Jerusalem Artichoke 1 cup 3<br><br>
Kale 1 cup 2.5<br><br>
Kohlrabi 1 cup 3<br><br>
Leeks 1 cup 1<br><br>
Lettuce 1 cup 1<br><br>
Okra 1/2 cup 1<br><br>
Onion 1/2 cup 1<br><br>
Parsnip 1/2 cup 1<br><br>
Peas 1/2 cup 4<br><br>
Peppers, bell 1/2 cup 1<br><br>
Potato, baked with skin 2 1/3 x 4 3/4" 5<br><br>
Potato, boiled with skin 1/2 cup 1<br><br>
Radish 1 cup 1<br><br>
Rhubarb 1 cup 1<br><br>
Rutabaga 1 cup 2<br><br>
Spinach 1 cup 1<br><br>
Squash, Summer 1 cup 2<br><br>
Squash, Winter 1 cup 2<br><br>
Sweet Potato 1 cup 3<br><br>
Tomato 1 medium 1<br><br>
Turnip 1 cup 1<br><br><br><br><br><br>
Protein in Fruits<br><br>
(raw) Fruit Serving Protein<br><br>
Grams<br><br>
Apple 2 per lb. 0<br><br>
Apricot med. 0<br><br>
Avocado med. 4<br><br>
Banana 1 1 to 2<br><br>
Blackberry cup 2<br><br>
Blueberry cup 1<br><br>
Boysenberry cup 1<br><br>
Cantaloupe cup 1<br><br>
Casaba Melon cup 2<br><br>
Cherimoya 1 7<br><br>
Cherry cup 1<br><br>
Cranberry cup 0<br><br>
Currant cup 2<br><br>
Date(pitted) 1/4 cup 1<br><br>
Durian 1 cup 4<br><br>
Feijoa med. 1<br><br>
Fig 1 0<br><br>
Gooseberry cup 1<br><br>
Grape cup 1<br><br>
Grapefruit 1/2 1<br><br>
Guava med. 1<br><br>
Honeydew cup 1<br><br>
Jackfruit cup 2<br><br>
Jujube, dried 1 oz. 1<br><br>
Kiwi large 1<br><br>
Kumquat med. 0<br><br>
Lemon 1 1<br><br>
Lime 1 0<br><br>
Loganberry cup 1.4<br><br>
Loquat 1 0<br><br>
Mango 1 1<br><br>
Mulberry cup 2<br><br>
Nectarine 1 1<br><br>
Orange 1 1<br><br>
Papaya cup 1<br><br>
Passionfruit 1 0<br><br>
Peach 1 1<br><br>
Pear 1 1<br><br>
Persimmon 1 0<br><br>
Pineapple cup 1<br><br>
Plum 1 1<br><br>
Pomegranate 1 1.5<br><br>
Pomelo 1/2 2.3<br><br>
Prickly Pear med. 1<br><br>
Quince med. .4<br><br>
Raspberry cup 1<br><br>
Rhubarb cup 1<br><br>
Sapote med. 5<br><br>
Star Fruit cup 1<br><br>
Strawberry cup 1<br><br>
Tangerine med. 1<br><br>
Watermelon cup 1<br><br><br><br><br><br>
Protein in Nut Butters Nut/Seed<br><br>
(2 Tablespoons) Protein<br><br>
Grams<br><br><br><br>
Almond 5 to 8<br><br>
Cashew 4 to 5<br><br>
Peanut 7 to 9<br><br>
Sesame Tahini 6<br><br>
Soy Nut 6 to 7<br><br><br><br><br><br>
Protein in Milk Substitutes Beverage<br><br>
1 cup Protein<br><br>
Grams<br><br><br><br>
Soy Regular 6 to 9<br><br>
Soy Low/Nonfat 4<br><br>
Rice 1<br><br>
Rice and Soy 7<br><br>
Almond 1 to 2<br><br>
Oat 4<br><br>
Multigrain 5<br><br><br><br><br><br>
Protein in Soy Products Product Serving<br><br>
Size Protein<br><br>
Grams<br><br>
Tofu<br><br>
Medium to Extra Firm 3 oz. 7 to 12<br><br>
Tofu<br><br>
Soft or Silken 3 oz. 4 to 6<br><br>
Tempeh 4 oz. 12 to 20<br><br>
Textured Vegetable Protein<br><br>
TVP 1/4 cup 10 to 12
 

·
Registered
Joined
·
155 Posts
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.
 

·
Registered
Joined
·
7,014 Posts
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.<br><br><br><br>
--Fromper<br><br><img alt="" class="inlineimg" src="/images/smilies/juggle.gif" style="border:0px solid;" title=":juggle:">
 

·
Registered
Joined
·
379 Posts
id say dont worry about how much protein your getting. a couple weeks ago i wrote down everything i ate for a week and i averaged 100.41g of protein per day. i also dont consume any soy at all.
 

·
Registered
Joined
·
15 Posts
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.
 
1 - 9 of 9 Posts
Top