Second only to “I would die without cheese!” folks ask all the time about where vegans get their protein.
For someone accustomed to centering their dinner plate around a piece of animal protein, I can see how this might seem like a problem. You take that steak off of your plate, and you’re basically living on salad and potatoes.
不是说我要吃沙拉或土豆。事实上，烤土豆确实含有一点蛋白质!
But really, wheredo你从非动物制品中获取蛋白质?简单的回答是:很多地方!Here are some common vegan staples and their protein contents:
- beans – 7-10 grams per half cup (cooked)
- tofu – 2.3 grams per half ounce
- peanut butter – 8 grams per 2 Tablespoons
- almonds – 8 grams per 1/4 cup
- peanuts – 9 grams per 1/4 cup
- cashews – 5 grams per 1/4 cup
- flax seeds – 8 grams per 1/4 cup
- brown rice – 3 grams per 4 ounces
- quinoa – 4.5 grams per 1/2 cup
- baked potato – 2.5 grams
- cooked broccoli – 7 grams per half cup
- peas – 8 grams per half cup
- corn – 5 grams per 1 cup
Really, the question is, wheredon’tvegans get protein? Therecommended daily value for proteinis about 50 grams for a 2000 calorie diet, which you could easily hit by combining a couple of protein sources per meal: beans and rice, whole grain cereal in soy or nut milk, or broccoli and whole wheat pasta.
So, spill the beans, my vegan friends! What’s your favorite protein source?
Image Source: Creative Commons photo byRoger Smith
Good post. You had me until you brought up the combining protien myth that just refuses to die. The really short answer to where do you get your protein is: It doesn’t matter because it’s impossible not to get enough unless your starving yourself.
I’ve been vegetarian for a while now, and feel pretty comfortable with the protein issue — but I hadn’t realized that potatoes and broccoli are sources of protein. That’s good to know…
I start off every day with an organic banana chopped up with raw organic walnuts in almond milk. sooo delicious, and all three are chock full of protein and fiber that helps keep me healthy.
在过去的几年里，我尝试了各种不同的饮食类型，发现上面列出的高碳水化合物食物中的蛋白质给我的能量明显少于鱼或鸡蛋中的蛋白质。当我吃素食的时候，我感觉糟透了，我吃了上面列出的所有东西。
Oats are good, too. I eat them almost daily. And tempeh is better than tofu for many people – easier on the digestive system.
Good article here.. can you please send it to my mother-in-law?!
有时我想，“好吧，如果再有一个(不健康的/肥胖的/高胆固醇的/糖尿病的/等)的人问我从哪里得到我的蛋白质，我将别无选择，只能迅速踢他们的小腿!”” (I’m non-violent, generally, but starting to consider selective exceptions…)
As commented above: protein is a NON ISSUE, if you just eat enough calories to meet your body’s energy needs! It is far more common (especially in developed/ Western nations) to consume TOO MUCH protein, which has been shown (in peer-reviewed clinical research, at respected universities like Duke) to increase risk for diabetes & osteoporosis…
This question is symptomatic of the nutritional ignorance that runs rampant in our society. Thanks for writing about it! You may have saved some readers’ shins.
(Just kidding!… mostly…)
Siobhan – That breakfast sounds delicious!
Denise – Interesting! I wonder if protein was the issue, or maybe a vitamin situation…maybe B12 or something like this. Did you see a doctor about your symptoms?
EVZ – Seriously! Cosmo’s Vegan Shoppe used to have a zine called “Where Do I Get My Protein?” and I considered picking up many copies just to hand out in response to this question.
The protein sources are really good, thanks for the list.
Although since I’ve begun eating vegan and mostly raw, I just can’t eat. Even when I’m hungry just seeing food makes me full. I only feel like eating high calorie fruits, because like Denise said, my body doesn’t feel ‘energized’ by the protein.
I was vegetarian with vegan tendencies for 5 years and here’s what I found. Oh, and I actually have a background in science (Masters).
You don’t need to eat meat as long as you eat a really varied diet. Proteins come in different types, just like fats. Proteins, whether soy, chicken, beef, nuts, whatever all have differing amounts of different amino acids. Since we need all the amino acids, we need to consume them all since our bodies don’t make them.
That said, the Duke studies showing animal protein is bad… go back and actually read the studies. They’re not about animal protein, per se. They’re about animal fat. Fat in high concentrations is bad for you, no matter where it comes from. Generalizing from “excess animal fat” to all animal proteins is erroneous.
In fact, one reason animal protein has likely been a major source of nutrition for so long is that it is what’s considered a “complete protein,” meaning that all meats contain all amino acids. No non-meats contain all animo acids. Again, this is not to say that you should eat animal protein, since you can get all those amino acids from other foods. I just want to set the record straight because I think erroneous claims actually hurt the cause. There are plenty of other reasons to avoid meat (poor treatment of animals, environmental degradation, world hunger, etc.).
Let this guy clear it up for you – Dr. McDougall – a physician who has devoted his life to nutrition.
http://drmcdougall.com/misc/2007nl/apr/dairy.htm
Soooo many misconceptions about protein. He talks about the misleading notion of ‘complete proteins’ as well. As a vegan and former competitive athlete, I never had any issues with protein or my energy level. As a former animal-eater, I used to make statements such as ‘I need protein from fish to feel better’. I totally understand those sentiments. And yet, eating enough calories (just as someone mentioned) is the trick. Oh and eating calories that are whole-food based and unprocessed – equally as important.
Cheers.
为了制造蛋白质，细胞同时需要所有可用的氨基酸。有9种可消化的必需氨基酸，其中还含有氮，这是蛋白质的重要元素，我们从动物或动物副产品中获得，因为我们的身体不能产生它们。活着的植物不含氮。我们的身体至少需要这9种必需氨基酸来生成蛋白质。我们身体能制造的其他13种氨基酸。然后我们的身体将它们转化为蛋白质。当你不吃这9种必需氨基酸时，身体就无法制造其他13种。如果只吃植物性饮食，就会产生不良的蛋白质，也不能充分利用它们，从而造成不良的饮食习惯。还会缺乏另一种重要的维生素:B-12，它附着在动物氨基酸链上。植物性维生素B-12，由于不能被人体消化，导致缺乏。 All of these elements need to be in their natural state the way they are in whole food for our bodies to benefit from them.
It’s a common misconception that you need all of those amino acids in the same meal. As long as you’re getting complete protein throughout the day, you’re going to be fine.
If you’re concerned, though, protein combining is easy. Three good combinations are: beans with whole grains, nuts and beans, grains and nuts. If you have oatmeal with walnuts at breakfast, beans and brown rice at lunch, and veggies with beans and pesto at dinner, you’re getting a complete protein at each meal.
We actually have an Eating Vegan article on B12, since this is one of the trickier nutrients. There are so many B12 fortified foods out there that with a bit of planning, it’s not as hard to get what you need. Can you share a source about plant based B12 and absorbency? I haven’t seen anything about that and am definitely interested!