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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
The Rawtarian
Nov 16, 2012
Thank you for sharing these excellent resources, Eric. I look forward to checking out your site for more!
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 :)
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
Eric Solberg
Nov 10, 2012
Hi Laura-Jane,
I love the podcasts. I haven't gone raw or even entirely vegetarian but I'm experimenting with a lot of nutritional changes and I make a lot of smoothies.
I wanted to comment on podcast 13: vegan protein. You mentioned that there is a lot of discussion regarding how much protein is enough.
I would like to reference an interesting book I read recently called "Health Secrets From Europe" by Paavo Airola which is actually quite an old book (Copyright 1970). He cites a number of studies that find that 50 grams of vegetable protein is the most that your body is likely to be able make use of in a day and that 30 grams is likely a satisfactory RDA.
Furthermore, any excess protein in the diet is not as easily converted into energy as carbs and fats.
I think that most vegetarians are still obsessing over their protein levels and trying to cram sources into everything they eat which can detract from the joy of some culinary experiences.
I've studied a lot of resources this year after having kidney stones which are related to a protein imbalance. That being too much protein in the diet which requires a high production of uric acid to process it. This in turn requires extra calcium to neutralize the remaining acid. If there isn't enough calcium in the diet it is drawn from the bones. That, finally is how high protein diets become responsible for osteoporosis and kidney stones which are typically calcium deposits.
This knowledge initiated a health kick a few weeks ago where I did a fast and then changed my diet.
If you're interested you can check out my blog:
ericsfastingjournal.weebly.com
Keep up the good work!
Eric
The Rawtarian
Nov 16, 2012
Thank you for sharing these excellent resources, Eric. I look forward to checking out your site for more!
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