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. For More Information, Read The Following Articles: How To Get Enough Protein In Your Veggie Diet How Much Protein and Calories Do We Really Need? Basic Whole Foods Commonly Found in Vegetarian or Vegan Diets Limiting Amino Acids Serving Size Calories Per Serving Gr Protein Per Serving Gr Protein Protein Per 100 g as % of Calories Combine With

Legumes: Beans and Lentils Cooked Unless Otherwise Noted Lentils, Lentils MET-TRP 1 Cup Mung Bean TRP 1 Cup Chick Pea (Garbanzo Bean) MET-TRP 1 Cup ISO 1 Cup Black Eyed Pea (Cow Pea) Black Bean MET-LEU-TRP 1 Cup Fava Bean (broad bean) 1 Cup Kidney Bean 1 Cup Lima Bean (butter bean) TRP 1 Cup 1 Tblsp Miso (fermented soybean paste) Pigeon Peas 1 Cup Pinto Beans MET-TRP 1 Cup Soybean (mature) MET 1 Cup Soymilk VAL 1 Cup Split Peas MET-TRP 1 Cup Tempeh (fermented soybean) VAL 3 oz Tofu, extra firm w/nigari MET 1/2 cup TVP MET 1/2 cup Seeds, Raw Flax Seeds (whole) Hemp Seeds Pumpkin Seeds Sesame Seeds (whole) Sunflower Seeds (hulled) Tahini (sesame seed paste) Nuts, Raw Almond Brazil Nut Cashews Coconut Hazelnut Peanut Butter Peanuts Pecan Pistachio Walnut

115 105 180 115 115 109 126 113 199 170 172 45

17.13 13.57 15.65 12.98 12.49 12.85 14.83 10 g 2g 9.12 15 29.77 6.62 15 g 20 16

8.97 7.54 9.54 7.68 7.26 7.56 8.62 7.75 11.69 5.96 16.54 2.7 17

24.3 24.3 19.4 23.7 23.7 20

grains nuts seeds veggies

39.4 30 36 61.2

151

LYS-ISO VAL LYS-ISO LYS LYS LYS

1 Tblsp 1 Tblsp 1 Tblsp 1 Tblsp 1 Tblsp 1 Tblsp

44 46 46 47

1.5 g 2g 1.6 g 1.8 g

18.29 29.9 24.54 17.73 20.78 17

Combine With grains, legumes 7.9 veggies 19.8 fruit 12.5

ISO-VAL ISO-LYS

1/2 oz (12

3g 2.5 g

1 Oz. LYS THR-ISO LYS-TRP-MET 1 Tblsp LYS-TRP-MET 1 oz. VAL LYS-THR ISO-LYS 1/2 oz (7 halves)

16.8 14.8 17.4 6.6 19.9

Combine 9.6 With 7.9 grains, 11.1 legumes 3.9 veggies 11.7 fruit

4g 7g 6.25 18.9 15.6 7.8 11 8.2

Grains, Cooked Unless Otherwise Noted Amaranth Barley - Hulled ISO-LYS-THR Barley - Pearled Bulgar (Parboiled Wheat) LYS Brown Rice VAL ISO-LYS Buckwheat Groats (Kasha) Cornmeal whole cooked LYS-TRP Couscous cooked Farina (cream of wheat cereal) LYS-ISO Japanese Soba Noodles TRP-MET Kamut cooked LYS-TRP-MET Millet cooked LYS-ISO Oat Bran Oats cooked ISO-LYS Quick Rice (Parboiled) ISO-LYS Quinoa cooked PHE-THR Pasta-Wheat, cooked, enriched Rice Noodles cooked Seitan (Wheat Gluten) ISO Teff cooked LYS-TRP Triticale Flour (wh gr) (dry) Wheat Bran (dry) Wheat Germ (dry) LYS-TRP Wheat Rolled cooked LYS Wheat sprouted LYS White Flour (wheat) (dry weight) LYS-THR White Rice cooked ISO-LYS Whole Wheat Bread LYS Whole Wheat Flour (dry weight) LYS-ISO Wild Rice cooked

1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 3 oz 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 slice 1 cup 1 cup

193 151 216 155 *180 176 113 251 207 *200 194 222 221 192 120 249 439 125 414 214 *480 194 407 166

3.64 3.55 5.61 5.03 5.68 4.42 5.95 3.11 5.77 11.25 6.09 4.98 4.6 8.14 8.12 1.6 22 9.76 17.3 9.02 26.62 3.7 8.09 12.91 4.2 4g 16.44 6.54

2.25 2.26 3.06 2.56 3.37 1.84 3.79 1.24 3.06 6.1 3.5 2.13 2.66 4.4

Combine With legumes 11.4 nuts 7.2 seeds veggies 7.3 fruit 11.8

10.2 12 7.6 12.6

75.58

15.55 23.15 1.53 9.71 2.66 13.7 3.99

13.6

7.1 13.1

Vegetables With A High Protein Content, Cooked Unless Otherwise Noted Asparagus LYS 1/2 Cup 10 Avocado 1 Medium Beet Greens 1/2 Cup 20 Broccoli MET 1/2 Cup 25 Chard 17 Collard Greens 25 48 Corn on the cob 1 ear Corn Kernels Frozen 1/2 Cup 60 1/2 Cup 65 Edamame (green soybean pods) fMET Eggplant 1/2 Cup Green Peas MET-TRP 1/2 Cup 61 Hubbard Squash 1/2 Cup 51 MET-TRP 1/2 Cup 18 Kale MET-TRP 1/2 Cup 11.5 Mung Bean Sprouts Mushroom (cloud - dried) ISO 1/2 Cup 40 Mushroom (Crimini - raw) MET-TRP 1/2 Cup 12 MET-TRP 1/2 cup 33 Mushroom (oyster - raw) Mushrooms (Portobella - grilled) MET-TRP 1/2 Cup 21 MET-TRP 1/2 Cup 10.5 Mustard Greens LYS-TRP 1 Cup 571 Potato Flour (dry) Potato peeled LYS-TRP 1 Medium LYS-TRP 1 Medium 161 Potato w/skin baked 1/2 Cup 46 Salsify Spinach MET-ISO 1/2 Cup 21 Spirolina (dried) MET 1 Tblsp 20 Sugar Snap Peas 1/2 Cup 33.5 Fruit: Dates (dried) Figs (dried)

2.16 3.7 3.2 1.15 1.9 1.5 2.05 6 3.91 2.5 1.25 1.26 1.3 1.09 2.45 2.53 1.58 11.04 4.32 1.6 2.62 4.02 2.61

2.1 2.57 4.29 1.88 2.11 3.5 3.02 10.25 4.6 4.47 2.4 1.9 2 9.25 2.5 3.31 4.27 2.26 6.9 1.3 2.5 2.73 2.97 3.5 3.27

30.1

Combine With nuts seeds 28.4 grain legumes

25.5

4.2 6.9 25.66

ISO ISO

2.7 1.2

Combine 3.1 With 6.1 legumes nuts, seeds veggies