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In this episode of The Raw Food Podcast The Rawtarian shares a simple to understand concept of what protein is and where you can get proteins in a plant-based, vegan diet.
In short, yes, you can get enough protein from a plant-based diet!
- 1/4 cup almonds = 15 grams protein
- 1/4 cup walnuts = 7.5 grams protein
- 1/4 cup sunflower seeds = 7 grams protein
- 1/4 cup cashews = 5 grams protein
- 1/4 cup pecans = 2.5 grams protein
- 1/4 cup medjool dates = 2 grams protein
- 4 tablespoons of hempseed hearts = 15 grams protein
- 3 tablespoons of chia seeds = 4 grams protein
- 1 cup raw kale = 2 grams protein
- 1 cup raw broccoli = 2 grams protein
- 1 cup raw spinach = 1 gram protein (1 cup cooked spinach = 7.6 grams protein)
- 1 cup alfalfa sprouts = 1 gram protein
The recommendation for protein for adult female vegans is around 46-58 grams per day.
The recommendation for protein for adult male vegans is around 56-70 grams per day.
Re: "complete proteins:" Animal foods, soy foods and quinoa are "complete proteins," which just means that they include all of the 9 essential amino acids, which is handy. But you can get all of the 8-9 essential amino acids quite easily if you consume a variety of plant-based foods. A complete protein will be made inside your body quite easily, as long as you are eating a wide variety of legumes (ex. sprouted chick peas), grains (ex. sprouted quinoa) greens and veggies, nuts and seeds :)
Resouces:
Handy calculator to find out protein content of various ingredients
Book: The China Study by T. Colin Campbell (Scientific study comparing animal-based versus plant-based proteins)
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Comments
Top voted
The Rawtarian
Jan 03, 2014
Excellent tip Jaimielyn, I agree completely - the only supplements that I take are B12 and B6 vitamins
Jaimielyn
Dec 31, 2013
As a vegan of 3 years I often have to argue this fact with people. We do fine with protein.
However I do want to point out to those who are new to the raw diet... You should take a vitamin supplement for B12. It is the only thing you do need and cannot get from this diet. So please be sure you stock up on the B12 vitamins next your in the health section :)
The Rawtarian
Nov 03, 2016
Thanks Karen! I started my website in 2009, but I didn't get it together to include nutritional info until 2014-ish. It was something I had wanted for years though :)
All
Karen Forbes
Sep 28, 2016
You have done an excellent job of answering a question that comes up often. Thank you. I also like Harvey and Marilyn Diamond's section on protein in their 1985 book, Fit For Life, which you may also enjoy if you have not already read it. I just found your site yesterday and I'm looking forward to trying many of your recipes as I fully embrace the raw vegan lifestyle. I love that you give the nutritional information!
The Rawtarian
Nov 03, 2016
Thanks Karen! I started my website in 2009, but I didn't get it together to include nutritional info until 2014-ish. It was something I had wanted for years though :)
Jaimielyn
Dec 31, 2013
As a vegan of 3 years I often have to argue this fact with people. We do fine with protein.
However I do want to point out to those who are new to the raw diet... You should take a vitamin supplement for B12. It is the only thing you do need and cannot get from this diet. So please be sure you stock up on the B12 vitamins next your in the health section :)
The Rawtarian
Jan 03, 2014
Excellent tip Jaimielyn, I agree completely - the only supplements that I take are B12 and B6 vitamins
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