Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 Here are some more charts from popular vegan foods like fresh fruit and veg, nut or seed butters and tofu (for those eating soy products). Protein in Fresh Vegetables (cooked) Vegetable Serving Protein Grams Artichoke medium 4 Asparagus 5 spears 2 Beans, string 1 cup 2 Beets 1/2 cup 1 Broccoli 1/2 cup 2 Brussels Sprouts 1/2 cup 2 Cabbage 1/2 cup 1 Carrot 1/2 cup 1 Cauliflower 1/2 cup 1 Celeriac 1 cup 1 Celery 1 cup 1 Chard, Swiss 1 cup 3 Chayote 1 cup 1 Chives 1 tablespoon 0.10 Collards 1 cup 4 Corn, Sweet 1 large cob 5 Cucumber 1 cup 1 Eggplant 1 cup 1 Fennel 1 medium bulb 3 Jerusalem Artichoke 1 cup 3 Kale 1 cup 2.5 Kohlrabi 1 cup 3 Leeks 1 cup 1 Lettuce 1 cup 1 Okra 1/2 cup 1 Onion 1/2 cup 1 Parsnip 1/2 cup 1 Peas 1/2 cup 4 Peppers, bell 1/2 cup 1 Potato, baked with skin 2 1/3 x 4 3/4 " 5 Potato, boiled with skin 1/2 cup 1 Radish 1 cup 1 Rhubarb 1 cup 1 Rutabaga 1 cup 2 Spinach 1 cup 1 Squash, Summer 1 cup 2 Squash, Winter 1 cup 2 Sweet Potato 1 cup 3 Tomato 1 medium 1 Turnip 1 cup 1 Protein in Fruits (raw) Fruit Serving Protein Grams Apple 2 per lb. 0 Apricot med. 0 Avocado med. 4 Banana 1 1 to 2 Blackberry cup 2 Blueberry cup 1 Boysenberry cup 1 Cantaloupe cup 1 Casaba Melon cup 2 Cherimoya 1 7 Cherry cup 1 Cranberry cup 0 Currant cup 2 Date(pitted) 1/4 cup 1 Durian 1 cup 4 Feijoa med. 1 Fig 1 0 Gooseberry cup 1 Grape cup 1 Grapefruit 1/2 1 Guava med. 1 Honeydew cup 1 Jackfruit cup 2 Jujube, dried 1 oz. 1 Kiwi large 1 Kumquat med. 0 Lemon 1 1 Lime 1 0 Loganberry cup 1.4 Loquat 1 0 Mango 1 1 Mulberry cup 2 Nectarine 1 1 Orange 1 1 Papaya cup 1 Passionfruit 1 0 Peach 1 1 Pear 1 1 Persimmon 1 0 Pineapple cup 1 Plum 1 1 Pomegranate 1 1.5 Pomelo 1/2 2.3 Prickly Pear med. 1 Quince med. .4 Raspberry cup 1 Rhubarb cup 1 Sapote med. 5 Star Fruit cup 1 Strawberry cup 1 Tangerine med. 1 Watermelon cup 1 Protein in Nut Butters Nut/Seed (2 Tablespoons) Protein Grams Almond 5 to 8 Cashew 4 to 5 Peanut 7 to 9 Sesame Tahini 6 Soy Nut 6 to 7 Protein in Milk Substitutes Beverage 1 cup Protein Grams Soy Regular 6 to 9 Soy Low/Nonfat 4 Rice 1 Rice and Soy 7 Almond 1 to 2 Oat 4 Multigrain 5 Protein in Soy Products Product Serving Size Protein Grams Tofu Medium to Extra Firm 3 oz. 7 to 12 Tofu Soft or Silken 3 oz. 4 to 6 Tempeh 4 oz. 12 to 20 Textured Vegetable Protein TVP 1/4 cup 10 to 12 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 20, 2009 Report Share Posted June 20, 2009 BL, could you post the URL for those charts please? I don't know how it is for others but the format that arrived in my inbox is tough to decipher! :-) Deborah Here are some more charts from popular vegan foods like fresh fruit and veg, nut or seed butters and tofu (for those eating soy products). Protein in Fresh Vegetables (cooked) Vegetable Serving Protein Grams Artichoke medium 4 Asparagus 5 spears 2 Beans, string 1 cup 2 Beets 1/2 cup 1 Broccoli 1/2 cup 2 Brussels Sprouts 1/2 cup 2 Cabbage 1/2 cup 1 Carrot 1/2 cup 1 Cauliflower 1/2 cup 1 Celeriac 1 cup 1 Celery 1 cup 1 Chard, Swiss 1 cup 3 Chayote 1 cup 1 Chives 1 tablespoon 0.10 Collards 1 cup 4 Corn, Sweet 1 large cob 5 Cucumber 1 cup 1 Eggplant 1 cup 1 Fennel 1 medium bulb 3 Jerusalem Artichoke 1 cup 3 Kale 1 cup 2.5 Kohlrabi 1 cup 3 Leeks 1 cup 1 Lettuce 1 cup 1 Okra 1/2 cup 1 Onion 1/2 cup 1 Parsnip 1/2 cup 1 Peas 1/2 cup 4 Peppers, bell 1/2 cup 1 Potato, baked with skin 2 1/3 x 4 3/4 " 5 Potato, boiled with skin 1/2 cup 1 Radish 1 cup 1 Rhubarb 1 cup 1 Rutabaga 1 cup 2 Spinach 1 cup 1 Squash, Summer 1 cup 2 Squash, Winter 1 cup 2 Sweet Potato 1 cup 3 Tomato 1 medium 1 Turnip 1 cup 1 Protein in Fruits (raw) Fruit Serving Protein Grams Apple 2 per lb. 0 Apricot med. 0 Avocado med. 4 Banana 1 1 to 2 Blackberry cup 2 Blueberry cup 1 Boysenberry cup 1 Cantaloupe cup 1 Casaba Melon cup 2 Cherimoya 1 7 Cherry cup 1 Cranberry cup 0 Currant cup 2 Date(pitted) 1/4 cup 1 Durian 1 cup 4 Feijoa med. 1 Fig 1 0 Gooseberry cup 1 Grape cup 1 Grapefruit 1/2 1 Guava med. 1 Honeydew cup 1 Jackfruit cup 2 Jujube, dried 1 oz. 1 Kiwi large 1 Kumquat med. 0 Lemon 1 1 Lime 1 0 Loganberry cup 1.4 Loquat 1 0 Mango 1 1 Mulberry cup 2 Nectarine 1 1 Orange 1 1 Papaya cup 1 Passionfruit 1 0 Peach 1 1 Pear 1 1 Persimmon 1 0 Pineapple cup 1 Plum 1 1 Pomegranate 1 1.5 Pomelo 1/2 2.3 Prickly Pear med. 1 Quince med. .4 Raspberry cup 1 Rhubarb cup 1 Sapote med. 5 Star Fruit cup 1 Strawberry cup 1 Tangerine med. 1 Watermelon cup 1 Protein in Nut Butters Nut/Seed (2 Tablespoons) Protein Grams Almond 5 to 8 Cashew 4 to 5 Peanut 7 to 9 Sesame Tahini 6 Soy Nut 6 to 7 Protein in Milk Substitutes Beverage 1 cup Protein Grams Soy Regular 6 to 9 Soy Low/Nonfat 4 Rice 1 Rice and Soy 7 Almond 1 to 2 Oat 4 Multigrain 5 Protein in Soy Products Product Serving Size Protein Grams Tofu Medium to Extra Firm 3 oz. 7 to 12 Tofu Soft or Silken 3 oz. 4 to 6 Tempeh 4 oz. 12 to 20 Textured Vegetable Protein TVP 1/4 cup 10 to 12 Quote Link to comment Share on other sites More sharing options...
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