Mother Nature feeds all, and in this offering we find plenty of protein in vegan choices. Our wild animals eat of this vegan bounty and are strong. When properly balanced with a variety of foods, a vegan diet can be as healthy and vital. Where vegans might go wrong is through just eating the same of five veggies and not getting enough variety. Below are handy charts to show the protein values and the large variety of choices.

A problem with the view of protein in our country is where we’re getting the majority of our protein from animals and fish. Yet the body needs the a variety of food in order to retrieve valuable amino acids, vitamins and minerals that come from vegetables.

Regardless of different opinions out there about including meat as a part of our regular diets, we can’t ignore the fact that meat consumption is causing our major environmental, health, and humanitarian problems. (Article)

If you are not vegan, adding more variety will help your body complete it daily ritual of vitality.

For those on a healing path, a vegan diet will assist the body to cleanse and purify itself while feeding it important nutrients.

What does Protein do?

Proteins are the main building blocks of the body and are used to make muscles, tendons, organs and skin.

Proteins are used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein it becomes harder to think as the brain needs it to function.

Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.

Some of these amino acids can be produced by the body, while we must get others from the diet. The ones we can not produce and must get from our foods are called the “essential” amino acids.

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. To find out how much protein is suggested for you, go to this protein calculator.

Plant-based protein chart

Nut/Seed (1/4 Cup; 4 tbs)

Protein (g)

Chia Seed 12
Hemp Seed 10
Flax Seed 8
Sunflower Seed 8
Salba 7.4
Almond 7
Pumpkin Seed 7
Sesame Seed 7
Pistachio 6
Walnut 5
Brazil Nut 5
Hazelnut 5
Pine Nut 4
Cashew 4

Beans (1 Cup cooked)

Protein (g)

Lentil 18
Adzuki 17
Cannellini (white beans) 17
Cranberry bean 17
Navy Bean 16
Split Peas 16
Anasazi 15
Black Bean 15
Garbanzos (chick peas) 15
Kidney Bean 15
Great Northern Beans 15
Lima Beans 15
Pink Beans 15
Black-eyed Peas 14
Mung Beans 14
Pinto Beans 14
Green Peas 9

Grains (1 Cup cooked)

Protein (g)

Triticale 25
Millet 8.4
Amaranth 7
Oat, bran 7
Wild Rice 7
Rye Berries 7
Whole Wheat Couscous 6
Bulgar Wheat 6
Buckwheat 6
Teff 6
Oat Groats 6
Barley 5
Quinoa 5
Brown Rice 5
Spelt 5

Vegetables (cooked)

Protein (g)

Corn (1 large cob) 5
Potato (with skin) 5
Mushroom, Oyster (1 cup) 5
Collard Greens (1 cup) 4
Peas (1/2 cup) 4
Artichoke (medium) 4
Broccoli (1 cup) 4
Brussel Sprouts (1 cup) 4
Mushroom,Shitake (1 cup) 3.5
Fennel (1 medium bulb) 3
Swiss Chard (1 cup) 3
Kale (1 cup) 2.5
Asparagus (5 spears) 2
String Beans (1 cup) 2
Beets (1 cup) 2
Sweet Potato (1 cup) 3
Cabbage (1 cup) 2
Carrot (1 cup) 2
Cauliflower (1 cup) 2
Rutabaga 2
Squash 2
Celery (1 cup) 1
Spinach (1 cup) 1
Bell Peppers (1 cup) 1
Cucumber (1 cup) 1
Eggplant (1 cup) 1
Leeks (1 cup) 1
Lettuce (1 cup) 1
Okra (1/2 cup) 1
Onion (1/2 cup) 1

Other Sources

Protein (g)

Egg *included as a protein reference 6
Sunwarrior Rice Protein (scoop) 17
Avocado (1 medium) 4
Cherimoya 7
Durian (1 cup) 4
Sapote (1 medium) 5


For more research:

USDA Food Composition Databases