For Kathleen x (Ignore the Seitan as it is wheat gluten) Also its not the ideal source,
better choose whole food instead.. Protein is found in all plant foods, including vegetables,
grains, legumes (such as beans and lentils), soy foods, nuts and seeds.
Legumes top the list for great sources of vegan foods with protein.
These include beans, lentils, and soy products such as tofu and tempeh.
1 CUP OF MOST COOKED BEANS AND LENTILS contains right around 15 grams of vegan protein.
1 CUP OF COOKED SOYBEANS contains around 30 grams of vegan protein.
1 CUP OF FIRM TOFU contains about 40 grams of vegan protein.
1 CUP OF TEMPEH contains approximately 30 grams of vegan protein.
1 CUP OF SEITAN contains approximately 52 grams of vegan protein. I like seitan — but I consider this a “fun food” and don’t recommend you base your everyday vegan diet on this protein source.
Nuts, seeds and nut butters are also fantastic foods with protein that you should include in your diet.
1/4 CUP OF MOST NUTS can range anywhere from approximately 4 grams of vegan protein to 8 or 9 grams.
2-3 TABLESPOONS OF SEEDS provide around 8 grams of vegan protein, with the exception of FLAX SEEDS which will provide you with around 4 grams.
3 TABLESPOONS OF TAHINI will provide you with 8 grams of vegan protein.
How much protein do you need ? A quick example
An average person (meaning with no extraneous physical challenges) needs approximately 1 gram of protein per kilogram of body weight…
So if you weigh 150 pounds (150 pounds * 0.45 = 68 Kg), you weigh 68 kilograms. Which means you need 68 grams protein per day.