Plant Food Protein Chart

Protein, Calories, Amino Acids In A Plant Based Diet
1. This chart of whole foods, commonly found in veggie diets, will help you to combine foods for complete protein
2. It's easy to get enough protein, without fuss, if you eat a wide variety of whole foods over the course of a day
3. That's assuming you get enough calories for your size, age, activity level, pregnancy, lactation, etc.
Hint: eat more high calorie whole foods if you're underweight. Vegans often need more fat than they they think
4. *'Cooked' means cooked with water, no fat added.
5. Fields where data is unknown are left blank. All data is approximate, and can vary in practice
6. Measurements:100 grams is approximately .6 cup, or 1/2 - 2/3 of a cup.
7. * means a rough estimate
8. Actual serving sizes will vary according to the type of food and who's eating.
Example serving sizes: 12 almonds, 1 Tblsp Miso, 1 Tblsp gr. flax seed, 1/2 - 1 cup of cooked grains or beans
9. Essential Amino Acids: nine protein building blocks which the body can't make, and must get from food:
Hystidine (HYS), Isoleucine (ISO), Leucine (LEU), Lysine (LYS), Methionine (MET), Phenylalanine (PHE),
Tryptophan (TRP), Threonine (THR), Valine (VAL)
10. Limiting Amino Acids: not enough present to balance the other essential amino acids and make 'complete' protein.
Basic Whole Foods Limiting Serving Calories Gr Protein Gr Protein Protein Combine
Commonly Found in Amino Size Per Per Per 100 g as % of With
Vegetarian or Vegan Diets Acids Serving Serving Calories
Legumes: Beans and Lentils Cooked Unless Otherwise NotedLegumes: Beans and Lentils,
Lentils MET-TRP 1 Cup 115 17.13 8.97 24.3 grains
Mung Bean TRP 1 Cup 105 13.57 7.54 24.3 nuts
Chick Pea (Garbanzo Bean) MET-TRP 1 Cup 180 15.65 9.54 19.4 seeds
Black Eyed Pea (Cow Pea) ISO 1 Cup 115 12.98 7.68 23.7 veggies
Black Bean MET-LEU-TRP 1 Cup 115 12.49 7.26
Fava Bean (broad bean) 1 Cup 109 12.85 7.56 23.7
Kidney Bean 1 Cup 126 14.83 8.62
Lima Bean (butter bean) TRP 1 Cup 113 10 g 7.75 20
Miso (fermented soybean paste) 1 Tblsp 199
2 g 11.69
Pigeon Peas 1 Cup 170
9.12 5.96
Pinto Beans MET-TRP 1 Cup 15
Soybean (mature) MET 1 Cup 172 29.77 16.54 39.4
Soymilk VAL 1 Cup 45 6.62 2.7 30
Split Peas MET-TRP 1 Cup
Tempeh (fermented soybean) VAL 3 oz 15 g 17 36
Tofu, extra firm w/nigari MET 1/2 cup 151 20 61.2
TVP MET 1/2 cup 16
Seeds, Raw Combine
Flax Seeds (whole) LYS-ISO 1 Tblsp 44 1.5 g 18.29 12.5
With
Hemp Seeds VAL 1 Tblsp 29.9 grains,
Pumpkin Seeds LYS-ISO 1 Tblsp 46
2 g 24.54
legumes
Sesame Seeds (whole) LYS 1 Tblsp 1.6 g 17.73 7.9 veggies
Sunflower Seeds (hulled) LYS 1 Tblsp 46 1.8 g 20.78 19.8 fruit
Tahini (sesame seed paste) LYS 1 Tblsp 47 17
Nuts, Raw Combine
Almond ISO-VAL
1/2 oz (12
3 g 16.8 9.6
With
Brazil Nut ISO-LYS 14.8 7.9 grains,
Cashews 1 Oz. 2.5 g 17.4 11.1 legumes
Coconut LYS 6.6 3.9 veggies
Hazelnut THR-ISO 19.9 11.7 fruit
Peanut Butter LYS-TRP-MET 1 Tblsp 4 g
Peanuts LYS-TRP-MET 1 oz. 7 g
Pecan VAL 6.25 7.8
Pistachio LYS-THR 18.9 11
Walnut ISO-LYS 1/2 oz (7 halves) 15.6 8.2
Page 1/2
Free Download

Plant Food Protein Chart PDF

Favor this template? Just fancy it by voting!
  •  
  •  
  •  
  •  
  •  
(0 Votes)
0.0
Related Forms
  •  
  •  
  •  
  •  
  •  
3 Page(s) | 1150 Views | 19 Downloads
  •  
  •  
  •  
  •  
  •  
2 Page(s) | 880 Views | 10 Downloads
  •  
  •  
  •  
  •  
  •  
12 Page(s) | 2674 Views | 23 Downloads
  •  
  •  
  •  
  •  
  •  
26 Page(s) | 4403 Views | 18 Downloads
  •  
  •  
  •  
  •  
  •  
2 Page(s) | 926 Views | 5 Downloads