Vegetable Protein Sources | How Much Protein Should We Eat?
Can we get enough protein from vegetables? Do we need to eat meat to get the protein we need?
Many people have the misconception that we need to eat meat to get the recommended daily allowance of protein into our bodies. We do not need to eat meat to get the recommended amount of protein for our bodies, and we do not need to eat meat to get all the different types of amino acids we need.
What is protein?
Proteins are compounds that are part of our muscles, bones, blood cells, hair, skin, nails, and tissues, and proteins are necessary to build and repair them. Our bodies also use proteins to make enzymes, hormones and antibodies, to transport nutrients to the cells, and to regulate water. Proteins are made up of varying combinations of 20 different amino acids, and our bodies can make 11 of the 20 amino acids. We need to get the other 9 amino acids from foods. Some of the combinations of amino acids from proteins like keratin, a protein found in the skin, hair and nails, hemoglobin, a protein that carries oxygen throughout the body, and myosin, a protein which helps to contract muscles.
How much protein do we need?
It is recommended that 10 percent of the total calories we take in should be protein. The recommended daily allowance for both men and women is .8 grams of protein for every kilogram or .37 grams of protein for every pound of body weight. Under this guideline a person weighing 170lbs should eat 63 grams of protein a day, and you can check daily allowances by using the NLE Protein Calculator. Research indicates that pregnant women should eat 20 grams more a day and weightlifters should get twice the recommended number. Vegetarians and vegans who eat a balanced diet should not have any problem getting the recommended amount of protein and their daily diet. Vegetarians and vegans can get protein from vegetables, fruits, nuts/seeds, legumes.
Almost every plant-based wholefood (vegetable, fruits, nuts/seeds, legumes, grains) contains some amount of protein. In general, nuts/seeds, legumes, and grains contain a higher amount of protein per gram than do vegetables and fruits.
* denotes recommended foods on Dr. Sebi's nutritional guide, used to optimize the effects of the cleansing herbs found in his tonics. Meat, dairy, soy, and hybrid/grafted foods are not found on his list because they either, acidify the body, cause mucus, inflammation, or their electrical composition is compromised through hybridization.
*sgf denotes Super Green Foods
Blue Green Algae*sgf
Tomatoes (cherry and plum*sgf)
Wholefood and super green food protein content
- Chlorella powder is made up of 60% protein. 100 grams of chlorella will yield 60 grams of protein. Chlorella contains complete proteins, containing all essential amino acids.
- Hemp protein powder contains 35 grams of protein per 100 grams.
- Spirulina powder is made up of 60% protein. 100 grams of spirulina will yield 60 grams of protein. Spirulina contains complete proteins, contaiining all essential amino acids.
|Referenced from the USDA Nutritive Value of Foods guide – 2012|
|Almond Butter*||2 Tbsp||5|
|Black beans (cooked)||1 cup||15|
|Black-eyed peas (cooked)||1 cup||11|
|Bagel||1 med. (3 oz)||9|
|Broccoli (cooked)||1 cup||4|
|Brown rice (cooked)||1cup||5|
|Chickpeas (cooked)||1 cup||15|
|Hazelnuts (cooked)||1 cup||17|
|Kidney beans (red)||1 cup||15|
|Lentils (cooked)||1 cup||18|
|Lima beans (cooked)||1 cup||12|
|Peanut butter||1 Tbsp||4|
|Peas (cooked)||1 cup||9|
|Pinto beans (cooked)||1 cup||14|
|Potato||1 med. (6 oz)||4|
|Quinoa, cooked||1 cup||9|
|Soybeans (cooked)||1 cup||29|
|Soy milk||1 cup||7|
|Soy yogurt||6 ounces||6|
|Spaghetti, cooked||1 cup||8|
|Spinach (cooked)||1 cup||6|
|Sunflower seeds||1/4 cup||15|
|Tofu (firm)||4 ounces||11|
|Tofu (regular)||4 ounces||9|
|Veggie baked beans||1 cup||12|
|Veggie burger||1 patty||13|
|Veggie dog||1 link||8|
|Whole wheat bread||2 slices||5|