VeggieBoards banner

1 - 9 of 9 Posts

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.

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=":)">

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>
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>
11-14 yrs 42.1<br><br>
15-18 yrs 55.2<br><br>
11-14 yrs 41.2<br><br>
15-18yrs 45<br><br>
19-50 yrs 55.5<br><br>
50+ yrs 53.3<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="" target="_blank"></a><br><br><br><br><a href="" target="_blank"></a><br><br><br><br><a href="" target="_blank"></a><br><br>
Protein in Raw Nuts and Seeds<br><br>
(shelled) Nut/Seed (1/4 cup) Protein<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>
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>
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>
Product Serving<br><br>
Size Protein<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>
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>
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>
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>
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>
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>
Medium to Extra Firm 3 oz. 7 to 12<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

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.

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:">

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.

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