Foods That Pack a Protein Punch

FOODS THAT PACK A PROTEIN PUNCH Grams of protein needed per day 13 19 34 46 52 46 56 Children Children Children Girls Boys ages 14-18 Women Men ages 1-3 ages 4-8 ages 9-13 ages 14-18 ages 19+ ages 19+ "Americans tend to take in twice the amount of protein they need already." Physicians Committee for Responsible Medicine Men over 18 need 56 grams of protein, and women over 18 need 46 grams. HEALTHY= SOURCES OF PROTEIN grams of protein per serving 1-6 7-11 12-15 16-31 Veggie Burger 13 g/1 patty Soy yogurt plain 6 g/8 oz. Soybeans cooked Lima Beans 29 g /1 cup cooked 15 g/1 cup Quinoa Seitan cooked 21 g/3 oz. 8 g/1 cup Bagel 10 g / 3.5 oz. Peas cooked 8 g/1 cup Broccoli cooked 4 g/1 cup Black Beans Black-eyed Peas Chickpeas cooked cooked cooked 15 g/1 cup 15 g/1 cup 13 g/1 cup Almonds Cashews 5 g / 1/4 cup 8 g/ 1/4 cup Almond Butter 7g/2 Tbsp. Whole Wheat Bread Veggie dog 8 g/1 link 7g/ 2 slices Lentils Soy milk commercial, plain cooked 18 g /1 cup 7g/1 cup Tempeh 31 g/1 cup Spinach Kidney Beans Sunflower seeds 6 g/ 1/4 cup cooked 5 g/1 cup cooked 15 g /1 cup Peanut Butter 8 g/2 Tbsp. Pinto Beans Tofu Tofu regular 10 g / 4 oz. cooked firm 11 g/4 oz. Spaghetti 15 g/1 cup cooked 8 g/1 cup "Protein needs can easily be met by eating a variety of plant-based foods." USDA THE MATCH-UPS Plant-based proteins often blow away the competition when compared to animal sources of protein. Black Beans VS. Eggs ½ Cup Black Beans 1 Large Egg O Protein: 7 g O Total Fat: 0.5g (0 g saturated) o Cholesterol: 0 mg O Protein: 6 g O Total Fat: 5g (2 g saturated) O Cholesterol: 211 mg Veggie Dogs VS. Hot Dogs 1 Lightlife Smart Dog 1 Oscar Mayer Classic Beef Frank O Protein: 7 g O Total Fat: 2 g (0 g saturated) o Cholesterol: 0 mg O Protein: 5g O Total Fat: 13 g (5 g saturated) o Cholesterol: 25 mg Veggie Nuggets VS. Chicken Nuggets Boca Original Chick'n Nuggets McDonald's Chicken McNuggets O Protein: 14 g o Total Fat: 7g o Cholesterol: 0 mg O Protein: 9 g o Total Fat: 12 g O Cholesterol: 25 mg WHY PLANT PROTEIN IS BEST Plant-based protein is usually cheaper and healthier than animal protein. And it's delicious, too! Price per Gram of Protein % Calories From Protein vs. Fat Kidney Beans: 3.6¢ per gram 41% 59% 51% 49% 54% 31% Chicken Breast: 5.0¢ per gram Hamburger Chicken Breast Tofu Canned Tuna: 5.4¢ per gram With Skin Protein Fat THE TROUBLE WITH TOO MUCH PROTEIN Health problems caused by too much protein Osteoporosis Cancer Kidney Disease Kidney Stones Eating animal products often means that you are eating too much protein. +250% 100% 5 oz. "Researchers in England found that when people added about 5 ounces of fish (about 34 grams of protein) to a normal diet, the risk of forming urinary tract stones increased by as much as 250 percent." Physicians Committee for Responsible Medicine CONCLUSION To get your daily dose of protein, eat a healthy vegan diet that contains plenty of grain, veggies, legumes, nuts, seeds, and fruit. You'll be getting enough-but not too much-protein daily. For delicious vegan recipes that are packed with protein, visit PETA.org/Recipes. PETA