Sunday, January 28, 2007

I feel the need to post this information because the subject comes up everyday in the life of a vegan. I know its annoying, but "Where do you get your protein?"
The recommendation for protein for adult male vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day.
Here are stats of some vegan protein sources: (food item, serving size, protein count)
Tempeh, 1 cup, 41 grams.
Seitan, 3 oz, 31 grams.
Soybeans, 1 cup, 20 grams.
Lentils, 1 cup, 18 grams.
Black Beans, 1 cup, 15 grams.
Kidney Beans, 1 cup, 13 grams.
Chickpeas, 1 cup, 12 grams.
Tofu, 4 oz, 11 grams.
Quinoa, 1 cup cooked, 9 grams.
Bagel, 1 medium, 9 grams.
Peas, 1 cup, 9 grams.
Peanut Butter, 2 tbsp, 8 grams.
Almonds, 1/4 cup, 8 grams.
Broccoli, 1 cup, 4 grams.
Spinach, 1 cup, 5 grams.
Brown rice, 1 cup cooked, 5 grams.
Whole wheat bread, 2 slices, 5 grams.
Soy milk, plain, 1 cup, 7 grams.
Oatmeal, 1 cup cooked, 6 grams.
White Meat Chicken, 4 oz, 35 grams.
White Meat Turkey, 4 oz, 33 grams.
Lean Pork Loin, 4 oz, 31 grams.
Egg, one, 6 grams.

Basically, its easy to eat sans cruelty and still (GASP) get your protein. This subject gets even more fun when you are pregnant as you are accused on abusing your child in utero because you don't eat your meats. Lets all get educated and realize that a lot of what we hear is seriously a product of Nutritionism. (more on this subject tomorrow as Michael Pollan wrote an amazing article for the times this Sunday!)


madeinalaska said...

just stumbled on your blog..
keep up the great work..
I will be back..
take care

Leen said...

Keri, Ok I will adimit it, I was wondering about pregnacy and being a vegan. But I asked your hubby if you had to do anything different and he told me no, everything is great. I knew that, but curiosity got to me. Love reading your blog. Very informative, both Matt and I are reading it. The pics of the baby are soooo cool. Love you!! Leen