PLANT SOURCES OF PROTEIN and HOW MUCH PROTEIN DO I NEED?

Animal sources of protein are well known and the word "protein" is often meaning only meat, dairy or eggs. Most people eat too much of animal protein, which in some cases may not be the best choice for their health.

Therefore I made a list of some plant-based foods, which are not only good sources of protein but also contain good amounts of micronutrients such as minerals, vitamins, phytochemicals and antioxidants. It does not mean we should all suddenly become vegetarians or vegans - this is just to show that plants too can have good amounts of protein.


ADULT (with mostly sedentary lifestyle):
needs only 0.8 g of protein per 1 kilogram of HEALTHY body weight

This means 70 kg (11 stone) person should aim for 0.8 x 70 = 56 g of protein per day.


CHILDREN:
from 0.95 x healthy weight (KG) to 1.52 x healthy weight (KG) = protein daily in grams

This means 20 kg child should have  19 - 30.4 g of protein daily, depending i.e. on physical activity.


PREGNANT AND LACTATING MOTHERS:
about 1.10 x healthy weight (KG)  = protein daily in grams

This means 60 kg mother who breastfeeds her baby should have about 66 g of protein daily.

PROTEIN IN VEGETABLE


1 large avocado – 10g

1 cup of broccoli – 5g

1 cup of spinach – 5g

2 cups of cooked kale – 5g

1 cup of cooked green peas – 9g

1 cup of cooked sweet potato – 5g





PROTEIN IN LEGUMES



1 cup of soya beans – 28g (only properly fermented soya is considered safe for health - tempeh, miso, natto, tamari)

1 cup of lentils – 18g

1 cup of baked beans – 15.5g

1 cup of chickpea or hummus – 14.5g

1 cup pinto, kidney or black beans – 13 to 15g

1 cup od peanuts – 6.5g







PROTEIN IN NUTS and SEEDS



30g hemp seed or powder – 11g

1 TBSP almonds – 4g

2 TBSP nut butters (almond, peanut, cashew) –  around 8g

1/4 cup walnuts – 5g

30g cashew – 4.4g

30g pistachios – 5.8g

30g sesame seeds – 6.5g (as Tahini - 8g)

30g (3 TBSP) poppy seeds - 5g

PROTEIN IN GRAINS


1 cup corn - 15g

1 cup Quinoa – 9g

1 cup cooked buckwheat - 6g

1 cup oat flour – 6g

Sprouted grain bread – 7 až 10g

1 cup brown rice – 5g




Compare with some animal sources:

100g (half cup) full-fat milk - 3.2g

100g yoghurt - 3.5g

100g cheese EDAM or GOUDA (average 5 thick slices) - 25g

100g FETA cheese - 14.2g

100g parmesan ( 1 cup grated) - 38.5g

100g cottage cheese - 11g

1 medium egg - 6.3g

100g sausage – 14g

How easy it is to overeat on protein!

150g chicken breast - 45g

150g turkey breast - 33g

200g lean beef - 30g

150g salmon - 30g

130g tin of tuna - 36g






Sources


Rolfes et al 2006 (CNM lectures)
http://www.naturalnews.com/036270_vegan_protein_legumes.html
http://foodmatters.tv/articles-1/top-6-plant-based-proteins
http://nutritiondata.self.com/
Higher Nature Newsletter Sep 2012 page 5: Do you have perfect protein balance?