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Plant-Based Protein Sources

The document discusses various plant-based sources of protein and the amounts of protein found in each. It provides tables with common beans, legumes, grains, vegetables, nuts, seeds, and spreads along with the grams of protein in typical serving sizes. It also includes recommendations for daily protein intake based on body weight and activity level.

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71 views4 pages

Plant-Based Protein Sources

The document discusses various plant-based sources of protein and the amounts of protein found in each. It provides tables with common beans, legumes, grains, vegetables, nuts, seeds, and spreads along with the grams of protein in typical serving sizes. It also includes recommendations for daily protein intake based on body weight and activity level.

Uploaded by

edlira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Plant-based

Protein Sources
Plant-based Protein
Sources
The question "where do you get your protein?" is all too familiar for many of us following a plant-
based lifestyle. Not only is it possible to get enough protein from plant-based sources, it's also
relatively easy when enjoying a variety of foods! 

How much protein is needed?


Recommended: 0.8 - 1.0g protein per kilogram body weight for average adults that exercise
recreationally.
For athletes: 1.2 - 2.0g protein per kilogram body weight for elite athletes, strength, or endurance training.

For reference: 1 kg = 2.2 lbs

My weight in kg is:
Therefore my daily protein need is:

This is a general recommendation only. Requirements may differ on a case-by-case basis. Tracking daily
protein intake, or strictly adhering to a certain number is not necessary, unless there is a medical reason
for it. This resource is for education purposes only, and it is always best to see a healthcare professional
for personalized recommendations.

Beans & legumes


Per ½ cup, cooked

Roasted soybeans 20 g

Tempeh 17 g

Tofu 13 g

Lentils (red, brown green) 9g

Beans (all varieties: kidney, black, pinto, navy, lima) 8g

Split peas 8g

Chickpeas (aka Garbanzo Beans) 7g

Soy yogurt 4g

Pick Up Limes © Page 2 of 4 www.pickuplimes.com


Plant-based beverages
Per 1 cup (240 mL)

Soy milk 6g

Oat Milk (check label) 3g

Hemp Milk (check label) 2g

Almond Milk 1g

Grains
Per ½ cup, cooked

Seitan (approximately 85 grams) 20 g

Kamut 5g

Quinoa 4g

Whole wheat bread, per slice 4g

Brown rice 3g

Buckwheat 3g

Bulgur 3g

Rolled oats 3g

Whole wheat pasta 3g

Vegetables
Per 1 cup, cooked

Green peas 8g

Sun-dried tomatoes 8g

Artichoke (canned) 5g

Broccoli 5g

Brussels sprouts 5g

Spinach 5g

Corn 4g

Most other vegetables (ex. mushroom, kale) 2-3 g

Pick Up Limes © Page 3 of 4 www.pickuplimes.com


Nuts & Seeds
Per ¼ cup, without shells

Hemp seeds 13 g

Pumpkin seeds 11 g

Peanuts 9g

Chia seeds 8g

Flax seeds 8g

Almonds 7g

Sunflower seeds 7g

Walnuts 4g

Spreads, Nut Butters & Miscellaneous


Per 2 Tbsp

Nutritional yeast 10 g

Peanut butter 8g

Almond butter 7g

Cashew butter 6g

Tahini 5g

Hummus 2g
Playful text, free floating, can be anywhere!

Resource: amounts based on the USDA Nutrient Database

Pick Up Limes © Page 4 of 4 www.pickuplimes.com

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