Animal Fronteirs Article:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6951912/
Vegan Sources of Protein
Legumes:
Beans
1/2 cup cooked black beans 7 grams
¼ cup cooked pinto beans 7.7 g
¼ cup cooked fava beans 6.5g
½ cup chickpeas 7.3g
1/2 cup cooked navy beans 7.5
½ cup cooked kidney beans 7.5
½ cup cooked blackeyed peas 8 g
½ cup mung beans 7 g
½ cup pink beans 8 g
½ cup adzuki beans 8.5
Lentils
½ cup red lentils 9g
½ cup green lentils 9g
½ cup black lentils 9 g
Peas
½ cup peas 4.3 grams
Peanuts
1 tsp peanut butter 3.5 g
Nuts
1 oz almonds 6g
1 oz cashews 5.2g
1 oz hazelnuts 4.2g
1 oz brazil nuts 2g
1 oz walnuts 4.3g
Seeds
1 oz pumpkin seeds 8.3 g
1 oz sunflower seeds 5.8
1 oz chia seeds 4.7g
1 oz flax seeds 5.2g
1 oz hemp seeds 9 g
Meat alternatives
Tofu ½ cup - 22g protein
Tempeh ½ cup- 22.6g
Milk Alternatives
1 cup soy milk 6.9g
1 cup almond milk 1g
1 cup hemp milk (Daily Greens Vanilla) 3.3g
1 cup pea milk (Ripple Original) 7.6g
1 cup cashew milk (Urban Remedy) 4.3g
Vegetables
1 cup cooked broccoli- 3.7g
1 cup asparagus- 2.9g
1 cup spinach cooked 5.9g
1 cup kale cooked 3.8g
1 cup beets 2.9g
1 tsp spirulina 4g
Grains
½ cup quinoa - 4.1g
½ cup white rice- 2g
½ cup brown rice- 2.2
½ cup oats 3g
½ cup wild rice 3.2g
1 slice Ezekiel bread 5g
