Protein and being vegan

I am always amazed  by how many people say to me the reason they don't consider going vegan is because they feel there would't be enough protein in a vegan diet. I guess I shouldn't be surprised to hear this from my fellow Albertans, after all beef is big round here!

It does concern me though that this myth continues. Most westerners eat far more protein than is actually needed by our bodies. In fact some studies show that the average sedentary American eats about 50% more than the daily recommended amount. I'm not sure how Canadians fare with this. The daily recommended is 40 - 70 grams per day. This is just as easy with a vegan diet as it is with a carnivorous diet as you can see below:

Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Table 2: Protein Content of Selected Vegan Foods
FOOD	AMOUNT	PROTEIN(gm)	PROTEIN(gm/100 cal)
Tempeh	1 cup	41	9.3
Seitan	3 ounces	31	22.1
Soybeans, cooked	1 cup	29	9.6
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	13	6.4
Veggie burger	1 patty	13	13.0
Chickpeas, cooked	1 cup	12	4.2
Veggie baked beans	1 cup	12	5.0
Pinto beans, cooked	1 cup	12	5.7
Black-eyed peas, cooked	1 cup	11	6.2
Tofu, firm	4 ounces	11	11.7
Lima beans, cooked	1 cup	10	5.7
Quinoa, cooked	1 cup	9	3.5
Tofu, regular	4 ounces	9	10.6
Bagel	1 med. (3 oz)	9	3.9
Peas, cooked	1 cup	9	6.4
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	8.4
Peanut butter	2 Tbsp	8	4.3
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Soy yogurt, plain	6 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Whole wheat bread	2 slices	5	3.9
Cashews	1/4 cup	5	2.7
Almond butter	2 Tbsp	5	2.4
Brown rice, cooked	1 cup	5	2.1
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.8
Potato	1 med. (6 oz)	4	2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information. The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. (http://www.vrg.org/nutrition/protein.htm)

I do hope this will help dispel the idea that vegans are protein deficient, in fact it is very difficult for anyone who is not starving to death to be protein deficient.

It is true though that we sometimes crave protein and when I do I just eat a handful of nuts. When I want a high protein meal I make my Quinoa Protein Blast:
        1 cup cooked quinoa
        1/4 cup almonds
        1/2 cup chickpeas
        a few slashes of tamari (gluten free soy sauce)
        chopped chives
        dash of cayenne
Mix together, leave sit for 15 minutes for flavours to combine. Eat on its own or serve with veg or salad.  Yummy