Protein in the Vegan Diet

FOOD	AMOUNT	PROTEIN	PROTEIN
		(gm)	(gm/100 cal)
Protein in the Vegan Diet
Tempeh	1 cup	31	9.6
Soybeans, cooked	1 cup	29	9.6
Seitan	3 ounces	21	17.5
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	15	6.8
Chickpeas, cooked	1 cup	15	5.4
Pinto beans, cooked	1 cup	15	6.3
Lima beans, cooked	1 cup	15	6.8
Black-eyed peas, cooked	1 cup	13	6.7
Veggie burger	1 patty	13	18.6
Veggie baked beans	1 cup	12	5.0
Tofu, firm	4 ounces	11	10.6
Tofu, regular	4 ounces	10	10.7
Bagel	1 med. (3.5 oz)	10	3.9
Quinoa, cooked	1 cup	8	3.7
Peas, cooked	1 cup	8	6.6
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	15.0
Peanut butter	2 Tbsp	8	4.1
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Whole wheat bread	2 slices	7	5.2
Almond butter	2 Tbsp	7	3.4
Soy yogurt, plain	8 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Cashews	1/4 cup	5	2.7
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information. The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day.