(no subject)
Protein: Sources
Grains wheat, rye, barley, bulgur, corn, cornmeal, buckwheat, oats, rice, bread, cereal, pasta
Leafy green vegetables, including spinach
Legumes beans, lentils, peas, peanuts, soy products (tofu, tempeh, soy milk)
Nuts almonds, walnuts, cashews,
Seaweed kelp, spirulina
Seeds sesame, sunflower, pumpkin seeds
Vegetables Brussel sprouts, potatoes, yuca
Protein: Combining for Completness
general combinations
Grains & Legumes
Grains & Nuts
Grains & Seeds
Grains & Vegetables
Legumes & Nuts
Legumes & Seeds
i.e.
Grains&Legumes
(Corn) + (Beans)
(Cornbread) + (Chickpeas)
(Bread) + (Vegetarian Chili)
(Bread) + (Vegetarian Bakes Beans)
(Bread) + (Veggie Burger)
(Toast) + (Beans)
(Pita Bread) + (Hummus)
(Tortillas) + (Refried Beans)
(Pasta/Rice) + (Beans)
(Pasta/Rice) + (Peas)
(Pasta/Rice) + (Lentils)
(Bread/Crackers) + (Split Pea Soup)
Grains&Nuts/Seeds
(Bread) + (Nut Butter)
(Bread) + (Sesame Seeds)
(Rice Cakes) + (Nut Butter)
Grain&Vegetable
(Pasta) + (Broccoli)
(Bread) + (Potato)
Legumes&Nuts/Seeds
(Peanuts) + (Sunflower Seeds)
(Chickpeas) + (Sesame Paste) <--Hummus
Protein: Content in Certain Foods
FOOD AMOUNT PROTEIN(g) PROTEIN (g/100cal)
--------------------------------------------------------------------------------
Tempeh 1 cup 31 9.5
Seitan 4 ounces 15-31 21.4-22.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8-26 13.3-20
Veggie burger 1 patty 5-24 3.8-21.8
Lentils, cooked 1 cup 18 7.8
Tofu, firm 4 ounces 8-15 10-12.2
Kidney beans, cooked 1 cup 15 6.8
Lima beans, cooked 1 cup 15 6.8
Black beans, cooked 1 cup 15 6.3
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 14 6.0
Black-eyed peas, cooked 1 cup 13 6.7
Vegetarian baked beans 1 cup 12 5.2
Quinoa, cooked 1 cup 11 3.5
Soymilk, commercial, plain 1 cup 3-10 3-12
Tofu, regular 4 ounces 2-10 2.3-10.7
Bagel 1 medium(3 oz) 9 3.7
Peas, cooked 1 cup 9 3.4
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp. 8 4.1
Spaghetti, cooked 1 cup 7 3.4
Spinach, cooked 1 cup 6 11.0
Soy yogurt, plain 6 ounces 6 6
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Almonds 1/4 cup 6 2.8
Broccoli, cooked 1 cup 5 10.5
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
Potato 1 medium(6 oz) 4 2.6
(to be editted later for better readability.)