The most important thing to be aware of regarding protein in vegan diets is that you need to get enough of the amino acid lysine. Make sure you read the section on lysine below and check out the high-lysine foods. Beyond that, there is evidence that erring on the side of more protein (1.0 to 1.1 grams of protein per kg of healthy body weight per day for adults) is a good idea, and especially for people 60 years and older.
Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue.
People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that's if they even think there is any protein in plant foods at all (how they think vegans survive is an interesting question, though many of them probably don't think we do). On the other hand, once "educated", most vegans have the diametrically opposite view, considering it impossible for someone not to get enough protein on a vegan diet.
The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, quinoa, pistachios, and pumpkin seeds) each day. But there are many vegans who are probably not eating enough high-lysine foods.
Legumes include soybeans and their products (tempeh, tofu, soy milk, soy meats, etc.), beans (garbanzo, kidney, pinto, etc.) and their products (falafel, hummus, refried, etc.), peas (green, split, black-eyed, etc.), lentils, and peanuts.
Vegans who do not eat enough calories to maintain their weight also need to pay special attention to making sure they are getting enough protein.
Per serving, legumes and seitan are the foods highest in the amino acid lysine. Tofu, tempeh, soy meats, lentils, and seitan are the highest, followed by other legume foods. Quinoa, pistachios, and pumpkin seeds are also decent sources of lysine.
It is very hard to design a vegan diet that meets lysine requirements for a person who does not exercise daily without including legumes, seitan, quinoa, pistachios, or pumpkin seeds without having too many calories. It is much easier to do for regular exercisers whose calorie requirements are higher - the low lysine foods will add up to provide enough. While many vegan, raw foodist athletes appear to thrive on the diet many raw foodist non-athletes struggle with raw diets; it might be the case that part of this is due to the athletes eating more calories and thus meeting lysine needs with low lysine foods.
Per serving, legumes and seitan are the foods highest in the amino acid lysine. Tofu, tempeh, soy meats, lentils, and seitan are the highest, followed by other legume foods. Quinoa, pistachios, and pumpkin seeds are also decent sources of lysine.
It is very hard to design a vegan diet that meets lysine requirements for a person who does not exercise daily without including legumes, seitan, quinoa, pistachios, or pumpkin seeds without having too many calories. It is much easier to do for regular exercisers whose calorie requirements are higher - the low lysine foods will add up to provide enough. While many vegan, raw foodist athletes appear to thrive on the diet many raw foodist non-athletes struggle with raw diets; it might be the case that part of this is due to the athletes eating more calories and thus meeting lysine needs with low lysine foods.
Table 3: Protein & Amino Acids in Common Foods
In the box below, you can enter your healthy or ideal body weight (IBW) and click the button. Table 3 will show you how much of any given food you need to meet the RDA for protein and amino acids. This is not to suggest you get all your amino acids from one food, but it can give an idea of what sort of combinations might be required.If you do not know what your IBW is, put your height in either inches or centimeters (and choose the appropriate selection from the drop down box). See the table footer for an explanation.
Table 3. Protein & Amino Acid Content of Plant Foods RDA for a 140 lb Person | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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USA Recommended Dietary Allowance (RDA)
protein in g | amino acids in mg | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | |||||||||||||||||||||||||||||||||||||||||||||||||
RDA - per kg of healthy body weight | 0.8 | 14 | 19 | 42 | 38 | 19 | 33 | 20 | 5 | 24 | ||||||||||||||||||||||||||||||||||||||||||||||||
RDA for 140 lb. person | 51 | 891 | 1209 | 2673 | 2418 | 1209 | 2100 | 1273 | 318 | 1527 | ||||||||||||||||||||||||||||||||||||||||||||||||
Soy
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Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Edamame
Serving: 0.50 cup (78 g)
| 8.4 | 207 | 233 | 577 | 577 | 204 | 638 | 257 | 98 | 251 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.0 | 4.3 | 5.2 | 4.6 | 4.2 | 5.9 | 3.3 | 5.0 | 3.2 | 6.1 | ||||||||||||||||||||||||||||||||||||||||||||||||
Soy Milk
Serving: 1.00 cup (245 g)
| 9.2 | 174 | 353 | 590 | 439 | 213 | 644 | 277 | 105 | 345 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 5.5 | 5.1 | 3.4 | 4.5 | 5.5 | 5.7 | 3.3 | 4.6 | 3.0 | 4.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Tempeh
Serving: 0.50 cup (83 g)
| 15.4 | 387 | 730 | 1187 | 754 | 305 | 901 | 661 | 161 | 764 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 3.3 | 2.3 | 1.7 | 2.3 | 3.2 | 4.0 | 2.3 | 1.9 | 2.0 | 2.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Tofu - firm
Serving: 0.50 cup (126 g)
| 10.2 | 284 | 559 | 917 | 582 | 177 | 1013 | 518 | 155 | 573 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 5.0 | 3.1 | 2.2 | 2.9 | 4.2 | 6.8 | 2.1 | 2.5 | 2.1 | 2.7 | ||||||||||||||||||||||||||||||||||||||||||||||||
Legumes
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Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Black Beans - cooked
Serving: 0.50 cup (86 g)
| 7.6 | 212 | 336 | 609 | 523 | 197 | 627 | 321 | 90 | 399 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.7 | 4.2 | 3.6 | 4.4 | 4.6 | 6.1 | 3.3 | 4.0 | 3.5 | 3.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Garbanzos (Chick Peas) - cooked
Serving: 0.50 cup (82 g)
| 7.3 | 200 | 312 | 517 | 486 | 193 | 569 | 270 | 70 | 305 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 7.0 | 4.5 | 3.9 | 5.2 | 5.0 | 6.3 | 3.7 | 4.7 | 4.5 | 5.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Kidney Beans - cooked
Serving: 0.50 cup (89 g)
| 7.7 | 214 | 339 | 613 | 527 | 198 | 631 | 323 | 91 | 402 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.6 | 4.2 | 3.6 | 4.4 | 4.6 | 6.1 | 3.3 | 3.9 | 3.5 | 3.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Lentils - cooked
Serving: 0.50 cup (99 g)
| 8.9 | 251 | 386 | 647 | 624 | 193 | 680 | 320 | 80 | 444 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 5.7 | 3.5 | 3.1 | 4.1 | 3.9 | 6.3 | 3.1 | 4.0 | 4.0 | 3.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Peanut Butter
Serving: 2.00 T (32 g)
| 8.0 | 204 | 284 | 523 | 290 | 202 | 746 | 276 | 78 | 339 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.4 | 4.4 | 4.3 | 5.1 | 8.3 | 6.0 | 2.8 | 4.6 | 4.1 | 4.5 | ||||||||||||||||||||||||||||||||||||||||||||||||
Peanuts - dry roasted
Serving: 0.33 cup (48 g)
| 11.4 | 289 | 401 | 740 | 410 | 286 | 1055 | 391 | 111 | 478 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 4.5 | 3.1 | 3.0 | 3.6 | 5.9 | 4.2 | 2.0 | 3.3 | 2.9 | 3.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Pinto Beans - refried
Serving: 0.50 cup (121 g)
| 6.4 | 175 | 303 | 544 | 448 | 143 | 529 | 235 | 76 | 369 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.0 | 5.1 | 4.0 | 4.9 | 5.4 | 8.5 | 4.0 | 5.4 | 4.2 | 4.1 | ||||||||||||||||||||||||||||||||||||||||||||||||
Nuts & Seeds
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Almonds
Serving: 0.25 cup (36 g)
| 7.6 | 199 | 251 | 532 | 207 | 122 | 562 | 214 | 77 | 292 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.7 | 4.5 | 4.8 | 5.0 | 11.7 | 9.9 | 3.7 | 5.9 | 4.1 | 5.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Cashews
Serving: 0.25 cup (34 g)
| 5.2 | 137 | 250 | 440 | 280 | 191 | 439 | 203 | 81 | 356 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 9.8 | 6.5 | 4.8 | 6.1 | 8.6 | 6.3 | 4.8 | 6.3 | 3.9 | 4.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Pecans
Serving: 0.25 cup (25 g)
| 2.3 | 65 | 83 | 148 | 71 | 83 | 158 | 76 | 23 | 102 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 22.1 | 13.7 | 14.6 | 18.1 | 34.1 | 14.6 | 13.3 | 16.7 | 13.8 | 15.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Pistachios
Serving: 0.25 cup (31 g)
| 6.4 | 158 | 294 | 492 | 367 | 216 | 496 | 216 | 87 | 388 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.0 | 5.6 | 4.1 | 5.4 | 6.6 | 5.6 | 4.2 | 5.9 | 3.7 | 3.9 | ||||||||||||||||||||||||||||||||||||||||||||||||
Pumpkin seeds - roasted
Serving: 0.25 cup (30 g)
| 8.8 | 227 | 373 | 704 | 360 | 272 | 823 | 291 | 168 | 460 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 5.8 | 3.9 | 3.2 | 3.8 | 6.7 | 4.4 | 2.6 | 4.4 | 1.9 | 3.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Sunflower Seeds
Serving: 0.25 cup (32 g)
| 6.2 | 172 | 309 | 451 | 254 | 257 | 489 | 252 | 94 | 357 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.2 | 5.2 | 3.9 | 5.9 | 9.5 | 4.7 | 4.3 | 5.1 | 3.4 | 4.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Walnuts - chopped
Serving: 0.25 cup (29 g)
| 4.5 | 114 | 183 | 342 | 124 | 130 | 327 | 174 | 50 | 220 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 11.3 | 7.8 | 6.6 | 7.8 | 19.5 | 9.3 | 6.4 | 7.3 | 6.4 | 6.9 | ||||||||||||||||||||||||||||||||||||||||||||||||
Grains
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Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Bread - white
Serving: 2.00 slice (50 g)
| 4.1 | 89 | 161 | 290 | 112 | 159 | 320 | 121 | 48 | 180 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 12.4 | 10.0 | 7.5 | 9.2 | 21.6 | 7.6 | 6.6 | 10.5 | 6.6 | 8.5 | ||||||||||||||||||||||||||||||||||||||||||||||||
Bread - whole wheat
Serving: 2.00 slice (56 g)
| 7.3 | 78 | 125 | 227 | 93 | 130 | 256 | 97 | 52 | 152 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 7.0 | 11.4 | 9.7 | 11.8 | 26.0 | 9.3 | 8.2 | 13.1 | 6.1 | 10.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Buckwheat - groats roasted
Serving: 1.00 cup (168 g)
| 5.7 | 133 | 213 | 356 | 289 | 171 | 327 | 217 | 82 | 291 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.9 | 6.7 | 5.7 | 7.5 | 8.4 | 7.1 | 6.4 | 5.9 | 3.9 | 5.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Corn
Serving: 1.00 cup (82 g)
| 5.4 | 150 | 218 | 588 | 232 | 158 | 460 | 218 | 38 | 314 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 9.4 | 5.9 | 5.5 | 4.5 | 10.4 | 7.7 | 4.6 | 5.8 | 8.4 | 4.9 | ||||||||||||||||||||||||||||||||||||||||||||||||
Flour Tortilla
Serving: 1.00 med (46 g)
| 4.0 | 90 | 141 | 276 | 98 | 154 | 322 | 113 | 49 | 164 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 12.7 | 9.9 | 8.6 | 9.7 | 24.7 | 7.9 | 6.5 | 11.3 | 6.5 | 9.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Oatmeal - boiled
Serving: 1.00 cup (234 g)
| 5.9 | 126 | 271 | 505 | 316 | 335 | 568 | 225 | 236 | 374 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.6 | 7.1 | 4.5 | 5.3 | 7.7 | 3.6 | 3.7 | 5.7 | 1.3 | 4.1 | ||||||||||||||||||||||||||||||||||||||||||||||||
Quinoa - cooked
Serving: 1.00 cup (185 g)
| 8.1 | 235 | 290 | 483 | 442 | 295 | 496 | 242 | 96 | 342 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.3 | 3.8 | 4.2 | 5.5 | 5.5 | 4.1 | 4.2 | 5.3 | 3.3 | 4.5 | ||||||||||||||||||||||||||||||||||||||||||||||||
Rice - brown, med grain
Serving: 1.00 cup (195 g)
| 4.5 | 115 | 191 | 372 | 172 | 156 | 402 | 166 | 58 | 265 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 11.3 | 7.7 | 6.3 | 7.2 | 14.1 | 7.8 | 5.2 | 7.7 | 5.5 | 5.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Rice - white, med grain
Serving: 1.00 cup (186 g)
| 4.4 | 104 | 192 | 366 | 160 | 195 | 385 | 158 | 52 | 270 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 11.6 | 8.6 | 6.3 | 7.3 | 15.1 | 6.2 | 5.5 | 8.1 | 6.1 | 5.7 | ||||||||||||||||||||||||||||||||||||||||||||||||
Seitan
Serving: 3.00 oz (85 g)
| 31.0 | 671 | 1293 | 2247 | 656 | 1077 | 2915 | 839 | 0 | 1498 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 1.6 | 1.3 | 0.9 | 1.2 | 3.7 | 1.1 | 0.7 | 1.5 | 0.0 | 1.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Spaghetti - white
Serving: 1.00 cup (140 g)
| 6.7 | 136 | 258 | 456 | 127 | 292 | 498 | 176 | 85 | 284 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 7.6 | 6.6 | 4.7 | 5.9 | 19.0 | 4.1 | 4.2 | 7.2 | 3.7 | 5.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Spaghetti - whole wheat
Serving: 1.00 cup (140 g)
| 7.5 | 175 | 290 | 510 | 165 | 275 | 566 | 200 | 97 | 323 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.8 | 5.1 | 4.2 | 5.2 | 14.7 | 4.4 | 3.7 | 6.4 | 3.3 | 4.7 | ||||||||||||||||||||||||||||||||||||||||||||||||
Vegetables
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Baked Potato
Serving: 1.00 med (173 g)
| 4.3 | 93 | 175 | 260 | 263 | 121 | 351 | 157 | 67 | 244 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 11.8 | 9.6 | 6.9 | 10.3 | 9.2 | 10.0 | 6.0 | 8.1 | 4.7 | 6.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Broccoli - cooked, chopped
Serving: 1.00 cup (156 g)
| 3.6 | 82 | 180 | 216 | 234 | 88 | 244 | 152 | 48 | 212 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 14.1 | 10.9 | 6.7 | 12.4 | 10.3 | 13.7 | 8.6 | 8.4 | 6.6 | 7.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Carrot - 5 12 inches long
Serving: 1.00 small (50 g)
| 0.5 | 20 | 38 | 51 | 51 | 52 | 51 | 96 | 6 | 35 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 108.3 | 44.5 | 31.8 | 52.4 | 47.4 | 23.3 | 41.2 | 13.3 | 53.0 | 43.6 | ||||||||||||||||||||||||||||||||||||||||||||||||
Kale - cooked, shredded
Serving: 1.00 cup (130 g)
| 2.5 | 52 | 148 | 173 | 148 | 56 | 215 | 111 | 30 | 135 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 20.4 | 17.1 | 8.2 | 15.4 | 16.3 | 21.6 | 9.8 | 11.5 | 10.6 | 11.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Romaine Lettuce - shredded
Serving: 1.00 cup (56 g)
| 0.7 | 16 | 58 | 54 | 58 | 22 | 60 | 42 | 6 | 48 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 72.7 | 55.7 | 20.8 | 49.5 | 41.7 | 55.0 | 35.0 | 30.3 | 53.0 | 31.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Tomato
Serving: 1.00 med (123 g)
| 1.1 | 17 | 22 | 31 | 33 | 18 | 50 | 33 | 7 | 22 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 46.3 | 52.4 | 55.0 | 86.2 | 73.3 | 67.2 | 42.0 | 38.6 | 45.5 | 69.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Fruit
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Apple
Serving: 1.00 med (138 g)
| 0.4 | 7 | 8 | 18 | 17 | 2 | 9 | 8 | 1 | 17 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 127.3 | 127.3 | 151.1 | 148.5 | 142.2 | 604.5 | 233.3 | 159.1 | 318.2 | 89.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Banana
Serving: 1.00 med (118 g)
| 1.3 | 91 | 33 | 80 | 59 | 20 | 69 | 33 | 11 | 55 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 39.2 | 9.8 | 36.6 | 33.4 | 41.0 | 60.5 | 30.4 | 38.6 | 28.9 | 27.8 | ||||||||||||||||||||||||||||||||||||||||||||||||
Orange
Serving: 1.00 med (131 g)
| 1.2 | 24 | 33 | 30 | 62 | 39 | 62 | 20 | 12 | 52 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 42.4 | 37.1 | 36.6 | 89.1 | 39.0 | 31.0 | 33.9 | 63.6 | 26.5 | 29.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Strawberries - whole
Serving: 1.00 cup (144 g)
| 1.0 | 17 | 23 | 49 | 37 | 12 | 59 | 29 | 12 | 27 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 50.9 | 52.4 | 52.6 | 54.5 | 65.4 | 100.8 | 35.6 | 43.9 | 26.5 | 56.6 | ||||||||||||||||||||||||||||||||||||||||||||||||
Seaweed
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Spirulina - dried
Serving: 1.00 tbsp (7 g)
| 4.0 | 76 | 225 | 346 | 212 | 126 | 375 | 208 | 65 | 246 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 12.7 | 11.7 | 5.4 | 7.7 | 11.4 | 9.6 | 5.6 | 6.1 | 4.9 | 6.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Protein Powders
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Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Naturade Soy Protein
Serving: 0.33 cup (28 g)
| 24.0 | 618 | 1178 | 1939 | 1552 | 640 | 2184 | 912 | 305 | 1157 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 2.1 | 1.4 | 1.0 | 1.4 | 1.6 | 1.9 | 1.0 | 1.4 | 1.0 | 1.3 | ||||||||||||||||||||||||||||||||||||||||||||||||
Naturade Soy-Free Protein
Serving: 0.33 cup (28 g)
| 22.0 | 533 | 1182 | 1785 | 1455 | 445 | 1957 | 918 | 228 | 1115 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 2.3 | 1.7 | 1.0 | 1.5 | 1.7 | 2.7 | 1.1 | 1.4 | 1.4 | 1.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
Animal
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Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL | ||||||||||||||||||||||||||||||||||||||||||||||||
Beef - ground, 15% fat, pan-broiled
Serving: 3.00 oz (85 g)
| 20.9 | 681 | 924 | 1631 | 1733 | 745 | 1459 | 811 | 108 | 1028 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 2.4 | 1.3 | 1.3 | 1.6 | 1.4 | 1.6 | 1.4 | 1.6 | 2.9 | 1.5 | ||||||||||||||||||||||||||||||||||||||||||||||||
Chicken - roasted
Serving: 1.00 leg (52 g)
| 14.1 | 417 | 708 | 1028 | 1152 | 562 | 1004 | 583 | 158 | 684 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 3.6 | 2.1 | 1.7 | 2.6 | 2.1 | 2.2 | 2.1 | 2.2 | 2.0 | 2.2 | ||||||||||||||||||||||||||||||||||||||||||||||||
Egg - hard boiled
Serving: 1.00 large (50 g)
| 6.3 | 149 | 343 | 537 | 452 | 342 | 591 | 302 | 76 | 384 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 8.1 | 6.0 | 3.5 | 5.0 | 5.3 | 3.5 | 3.6 | 4.2 | 4.2 | 4.0 | ||||||||||||||||||||||||||||||||||||||||||||||||
Milk - 2% fat
Serving: 1.00 cup (244 g)
| 8.1 | 178 | 447 | 808 | 569 | 464 | 768 | 251 | 98 | 532 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 6.3 | 5.0 | 2.7 | 3.3 | 4.2 | 2.6 | 2.7 | 5.1 | 3.2 | 2.9 | ||||||||||||||||||||||||||||||||||||||||||||||||
Tuna
Serving: 3.00 oz (85 g)
| 21.7 | 638 | 999 | 1762 | 1992 | 874 | 1579 | 950 | 243 | 1117 | ||||||||||||||||||||||||||||||||||||||||||||||||
Number of servings to meet RDA
| 2.3 | 1.4 | 1.2 | 1.5 | 1.2 | 1.4 | 1.3 | 1.3 | 1.3 | 1.4 | ||||||||||||||||||||||||||||||||||||||||||||||||
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1. Yáñez E, Uauy R, ZacarÃas I, Barrera G. Long-term validation of 1 g of protein per kilogram body weight from a predominantly vegetable mixed diet to meet the requirements of young adult males. J Nutr. 1986 May;116(5):865-72. (Link)
2. Dietary Reference Intakes: Macronutrients. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. DRI table for carbohydrate, fiber, fat, fatty acids and protein. (Link)
3. Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109-27. (Link)
4. Register UD, Inano M, Thurston CE, Vyhmeister IB, Dysinger PW, Blankenship JW, Horning MC. Nitrogen-balance studies in human subjects on various diets. Am J Clin Nutr. 1967 Jul;20(7):753-9. (Link)
5. Elango R, Humayun MA, Ball RO, Pencharz PB. Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):52-7. (Link)
6. Caso G, Scalfi L, Marra M, Covino A, Muscaritoli M, McNurlan MA, Garlick PJ, Contaldo F. Albumin synthesis is diminished in men consuming a predominantly vegetarian diet. J Nutr. 2000 Mar;130(3):528-33. (Link)
7. Calculations:
Average healthy body weight of the men based on a BMI of 22 and average height of 1.74 m = 66.6 kg
78 g protein per 66.6 kg = 1.17 g/kg
96 g protein per 66.6 kg = 1.44 g/kg
Actual average body weight of the men was 77 kg
78 g protein per 77 kg = 1.01 g/kg
96 g protein per 77 kg = 1.25 g/kg
Averageing the healthy body weight with the actual body weight gives 1.09 and 1.34 g/kg
8. Gaffney-Stomberg E, Insogna KL, Rodriguez NR, Kerstetter JE. Increasing dietary protein requirements in elderly people for optimal muscle and bone health. J Am Geriatr Soc. 2009 Jun;57(6):1073-9. (Link)
9. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008 May;87(5):1562S-1566S. (Link)
10. Morais JA, Chevalier S, Gougeon R. Protein turnover and requirements in the healthy and frail elderly. J Nutr Health Aging. 2006 Jul-Aug;10(4):272-83. (Link)
11. Doyle MD, Morse LM, Gowan JS, Parsons MR. Observations on nitrogen and energy balance in young men consuming vegetarian diets. Am J Clin Nutr. 1965 Dec;17(6):367-76. (Link)
12. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999 Sep;70(3 Suppl):586S-593S. (Link)
13. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109:509-527. Link.
14. Andrich DE, Filion ME, Woods M, Dwyer JT, Gorbach SL, Goldin BR, Adlercreutz H, Aubertin-Leheudre M. Relationship between essential amino acids and muscle mass, independent of habitual diets, in pre- and post-menopausal US women. Int J Food Sci Nutr. 2011 Nov;62(7):719-24. Epub 2011 May 16. (Link)
2. Dietary Reference Intakes: Macronutrients. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. DRI table for carbohydrate, fiber, fat, fatty acids and protein. (Link)
3. Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109-27. (Link)
4. Register UD, Inano M, Thurston CE, Vyhmeister IB, Dysinger PW, Blankenship JW, Horning MC. Nitrogen-balance studies in human subjects on various diets. Am J Clin Nutr. 1967 Jul;20(7):753-9. (Link)
5. Elango R, Humayun MA, Ball RO, Pencharz PB. Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):52-7. (Link)
6. Caso G, Scalfi L, Marra M, Covino A, Muscaritoli M, McNurlan MA, Garlick PJ, Contaldo F. Albumin synthesis is diminished in men consuming a predominantly vegetarian diet. J Nutr. 2000 Mar;130(3):528-33. (Link)
7. Calculations:
Average healthy body weight of the men based on a BMI of 22 and average height of 1.74 m = 66.6 kg
78 g protein per 66.6 kg = 1.17 g/kg
96 g protein per 66.6 kg = 1.44 g/kg
Actual average body weight of the men was 77 kg
78 g protein per 77 kg = 1.01 g/kg
96 g protein per 77 kg = 1.25 g/kg
Averageing the healthy body weight with the actual body weight gives 1.09 and 1.34 g/kg
8. Gaffney-Stomberg E, Insogna KL, Rodriguez NR, Kerstetter JE. Increasing dietary protein requirements in elderly people for optimal muscle and bone health. J Am Geriatr Soc. 2009 Jun;57(6):1073-9. (Link)
9. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008 May;87(5):1562S-1566S. (Link)
10. Morais JA, Chevalier S, Gougeon R. Protein turnover and requirements in the healthy and frail elderly. J Nutr Health Aging. 2006 Jul-Aug;10(4):272-83. (Link)
11. Doyle MD, Morse LM, Gowan JS, Parsons MR. Observations on nitrogen and energy balance in young men consuming vegetarian diets. Am J Clin Nutr. 1965 Dec;17(6):367-76. (Link)
12. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999 Sep;70(3 Suppl):586S-593S. (Link)
13. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109:509-527. Link.
14. Andrich DE, Filion ME, Woods M, Dwyer JT, Gorbach SL, Goldin BR, Adlercreutz H, Aubertin-Leheudre M. Relationship between essential amino acids and muscle mass, independent of habitual diets, in pre- and post-menopausal US women. Int J Food Sci Nutr. 2011 Nov;62(7):719-24. Epub 2011 May 16. (Link)
Also Reviewed
Evans WJ. Protein nutrition, exercise and aging. J Am Coll Nutr. 2004 Dec;23(6 Suppl):601S-609S. (Link)
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