Protein Power

Ever since my dad became Vegan, Aaron and I have been paying a lot of attention to the amount of protein that is in everything we eat.  We all know that protein is important, but just how much do we need?  Here is a chart I stole from the CDC that gives a good guide.

Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

This means that I could almost meet my daily requirements with a 6 oz steak!  I was excited to see in my inbox this morning that someone over at Spark People had nicely charted out different vegetarian sources of protein and how they stack up to each other and to meat.

Nuts, 1/4 cup Protein Calories Fat
Peanuts, raw 9 g 207 18 g
Almonds, dry roasted 8 g 206 18 g
Pistachios 6 g 171 14 g
Hazelnuts 5 g 212 21 g
Pine nuts 5 g 229 23 g
Cashews, raw 5 g 197 16 g
Walnuts 4 g 164 16 g
Seeds (1/4 cup) Protein Calories Fat
Hemp seeds 15 g 232 18 g
Pumpkin seeds, roasted 9 g 187 16 g
Flaxseed 8 g 191 13 g
Sunflower seeds, roasted 8 g 205 18 g
Sesame seeds, roasted 6 g 206 18 g
Legumes, 1 cup cooked Protein Calories Fiber
Soybeans 29 g 298 10 g
Lentils 18 g 230 16 g
Split peas 16 g 231 16 g
Navy beans 16 g 258 12 g
Garbanzo beans (chickpeas) 15 g 269 12 g
Black beans 15 g 227 15 g
Kidney beans 15 g 225 11 g
Lima beans 15 g 216 13 g
Pinto beans 14 g 234 15 g
Soy Foods Protein Calories Fat
Soybeans, 1 cup cooked 29 g 298 10 g
Tempeh, 4 oz cooked 21 g 223 13 g
Edamame, 1 cup shelled 20 g 240 10 g
TVP, 1/4 cup dry 12 g 80 0 g
Soy nuts, 1/4 cup roasted 11 g 200 1 g
Tofu, 4 oz raw 9 g 86 5 g
Soy nut butter, 2 tablespoons 7 g 170 11 g
Soymilk, 1 cup sweetened 7 g 100 0.5 g
Soymilk, 1 cup unsweetened 7 g 80 0.5 g
Grains Protein Calories Fiber
Amaranth, 1 cup cooked 9 g 238 9 g
Quinoa, 1 cup cooked 9 g 254 4 g
Whole wheat pasta, 1 cup cooked 8 g 174 6 g
Barley, 1 cup cooked 7 g 270 14 g
Spelt, 4 oz cooked 6 g 144 4 g
Oats, 1 cup cooked 6 g 147 4 g
Bulgur, 1 cup cooked 6 g 151 8 g
Buckwheat, 1 cup cooked 6 g 155 5 g
Brown rice, 1 cup cooked 5 g 216 4 g
Whole wheat bread, 1 slice 4 g 128 3 g
Sprouted grain bread, 1 slice 4 g 80 3 g
Dairy Protein Calories Fat
Fat-free cottage cheese, 1 cup 31 g 160 1 g
2% cottage cheese, 1 cup 30 g 203 4 g
1% cottage cheese, 1 cup 28 g 163 2 g
Fat-free plain yogurt, 1 cup 14 g 137 0 g
Low-fat plain yogurt, 1 cup 13 g 155 4 g
Parmesan cheese, 1 oz grated 12 g 129 9 g
Whole milk yogurt, 1 cup 9 g 150 8 g
Goat’s milk, 1 cup 9 g 168 10 g
1% milk, 1 cup 8 g 102 2 g
Swiss cheese, 1 oz 8 g 106 8 g
2% milk, 1 cup 8 g 121 7 g
3.25% (whole) milk, 1 cup 8 g 146 8 g
Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
Provolone cheese, 1 oz 7 g 100 8 g
Cheddar cheese, 1 oz 7 g 114 9 g
Blue cheese, 1 oz 6 g 100 8 g
American cheese, 1 oz 6 g 106 9 g
Goat cheese, 1 oz 5 g 76 6 g
Feta cheese, 1 oz 4 g 75 6 g
Part-skim ricotta cheese, 1 oz 3 g 39 2 g
Eggs Protein Calories Fat
Egg, 1 boiled 6 g 68 5 g
Egg white, 1 cooked 5 g 17 0 g
Liquid egg substitute, 1.5 fl oz 5 g 23 0 g

They didn’t include vegetables on their list, which I can understand because they don’t have a LOT of protein, but I was curious about the comparison.  In case you are curious too, I’ll share a chart I found for that here:

Vegetable (100 grams) Protein (g)
Asparagus 3
Aubergine 1
Beetroot 2
Broccoli 3
Brussel Sprouts 3
Cabbage 1
Carrot 0.5
Cauliflower 3
Celery 0.5
Cucumber 0.5
Fennel 1
Leek 1.6
Lettuce 0.7
Mushrooms 2
Okra 2.4
Onion 0.7
Spring Onion 2
Parsnip 1.5
Peppers 1
Pumpkin 0.5
Radish 0.7
Spinach 2
Swede 0.5
Sweet Corn 2.5
Tomatoes 2
Turnip 0.8
Yam 2

I think you have probably seen enough charts for the day, but if you want to see how all of this info adds together to getting the RDA of protein without eating meat, check out the Vegetarian Resource Group.  My dad says he feels so much better since changing his diet.  Anyone curious enough to give it a try?

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