How Much Protein Do You Get From Your Vegan Diet?

 

Very few nutrients are as essential as protein. As a reminder, 10 to 20% of your calories must come from protein. Your muscle composition and your overall health will suffer if you don’t eat get enough protein through your diet.

As a reminder, the Dietary Reference Intake is 0.8g of protein per Kg of body weight. This respectively translates to roughly 56g and 46 for an average sedentary man and woman.

If those numbers don’t look unattainable, we need need to remember that these numbers are minimum to avoid protein deficiency. The amount of protein each person needs depends on many factors, including their physical activity. If your train several times a week to grow lean muscle, exert your body through many high-intensity classes, your protein needs will double.

Your dietary choices will direct the amount of whole food you’ll have to ingest in order to get your daily recommended amount of protein. Meat, poultry, seafood, eggs - animal food source in general - are by far the richest in protein.
On the opposite, vegan sources of food, while they virtually all contain some, are not equally rich in protein. If you can provide your body adequate amounts of essentials amino acids with a plant-based diet (lysine and methionine are the toughest to get), depending on the culinary choices you make and your personal food preferences, the amount of food you have to eat will vary a lot, and sometimes it can make it hard to reach your recommended or target daily protein intake.

Let's have a look at different type of foods that fit a vegan diet and highlight the better options available when it comes to getting your daily dose of protein. The following tables present the amount of protein from common vegan food*, as well as the quantity you should eat of them to get as much protein as from a scoop of Go Good pea protein.

Fruits

Food % of protein Grams of protein per 30g Amount needed to get as much protein as from 30g of Pea Protein

Go Good Plant Protein Powder

80% 24g -

Apple

2% 0.7g 1.680Kg or 6-7 apples

Banana

5% 1.7g 1.410Kg or 5-6 bananas

Grapefruit

8% 2.7g 890g or 3-4 grapefruits

Grapes

4% 1.3g 1.850Kg or 200-250 grape berries

Rockmelon

6% 2.0g 1.200Kg or 1 whole rockmelon

Orange

8% 2.7g 890g or 5-6 oranges

Peach

9% 3.0g 800g or 4-5 peaches

Pear

3% 1.0g 2.400Kg or 10-12 pears

Pineapple

4% 1.3g 1.850Kg or 2 pineapples

Strawberry

8% 2.7g 890g or 30-35 strawberries

 

Beans

Food % of protein Grams of protein per 30g Amount needed to get as much protein as from 30g of Pea Protein

Go Good Plant Protein Powder

80% 24g -

Chickpea

21% 7.0g 340g

Kidney Beans

58% 19.3g 125g

Lentils

34% 11.3g 210g

Lima Beans

24% 8.0g 300g

White Beans

37% 12.3g 195g

Soy Beans

35% 11.7g 205g

Split Peas

29% 9.7g 250g

 

Vegetables

Food % of protein Grams of protein per 30g Amount needed to get as much protein as from 30g of Pea Protein

Go Good Plant Protein Powder

80% 24g -

Artichoke

28% 9.3g 260g or 1 Artichoke

Beetroot

15% 5.0g 480g or 4 whole beetroots

Broccoli

33% 11g 220g or 1 head Broccoli

Brussel Sprouts

31% 10.3g 230g or 2-3 Cups (roughly 20 sprouts)

Cabbage

24% 8.0g 300g or ¼ of a whole Cabbage

Cauliflower

32% 10.7g 225g or ⅓ of a whole Cauliflower

Cucumber

17% 5.7g 425g or 2 whole medium Cucumbers

Eggplant

15% 5.7g 425g or 2 whole Egglplants

Green Peas

27% 9.0g 270g or 2 Cups

Capsicum

17% 5.7g 425g or 4-5 whole Capsicums

Kale

26% 8.7g 275g or 4 Cups

Kumara

5% 1.7g 1.450Kg or 6 whole large Kumaras

Lettuce

36% 12.0g 200g or 3 Cups

Mushrooms

56% 18.7g 130g or 10 Mushrooms

Mustard Greens

41% 13.7g 175g or 3-4 Cups

Onions

9% 3.0g 800g or 6 Onions

Potatoes

18% 6.0g 400g or 4 medium Potatoes

Spinach

50% 16.7g 150g or 5 Cups

Tomatoes

19% 6.3g 380g or 4 medium tomatoes

Zucchini

30% 10.0g 240g or 2 medium Zucchinis

 

Grains

Food % of protein Grams of protein per 30g Amount needed to get as much protein as from 30g of Pea Protein

Go Good Plant Protein Powder

80% 24g -

Barley

14% 4.6g 520g

Brown Rice

8% 2.7g 890g

Buckwheat

15% 5.0g 480g

Oatmeal

17% 5.7g 420g

Rye

18% 6.0g 400g

Wheat Germs

26% 8.7g 280g

Wheat

15% 5.0g 480g

Wild Rice

16% 5.3g 450g

 

Nuts & Seeds

Food % of protein Grams of protein per 30g Amount needed to get as much protein as from 30g of Pea Protein

Go Good Plant Protein Powder

80% 24g -

Almonds

15% 5.0g 480g or 5 Cups

Cashews

13% 4.3g 560g or 4 Cups

Hazelnuts

9% 3.0g 800g or 5 Cups

Peanuts

18% 6.0g 400g or 3 Cups

Pumpkin Seeds

18% 6.0g 400g or 3-4 Cups

Sesame Seeds

12% 4.0g 600g or 4 Cups

Sunflower Seeds

16% 5.3g 450g or 3-4 Cups

Walnuts

15% 5.0g 480g or 4 Cups

 

*Percentage of Calories From Protein according to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference.

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