Appendix A. Protein Comparison Tables

Sources of Vegan Protein

Food: Edamame

Serving Size: 1 cup

Protein (grams): 22.2

Food: Morningstar Farms burger crumbles

Serving Size: 1 cup

Protein (grams): 21.2

Food: Vital wheat gluten

Serving Size: 1 ounce

Protein (grams): 21.0

Food: Tempeh

Serving Size: 4 ounces (1/2 block)

Protein (grams): 20.4

Food: Canned white beans

Serving Size: 1 cup

Protein (grams): 19.0

Food: Cooked lentils

Serving Size: 1 cup

Protein (grams): 17.9

Food: Chickpeas

Serving Size: 1 cup

Protein (grams): 14.5

Food: Tofu

Serving Size: 1/2 block

Protein (grams): 13.3

Food: Pumpkin seeds

Serving Size: 1 ounce

Protein (grams): 9.4

Food: Quinoa, cooked

Serving Size: 1 cup

Protein (grams): 8.1

Food: Soy milk

Serving Size: 1 cup

Protein (grams): 8.0

Food: Peanut butter

Serving Size: 2 tablespoons

Protein (grams): 8.0

Food: Frozen spinach

Serving Size: 1 cup

Protein (grams): 7.6

Food: Whole-wheat pasta, cooked

Serving Size: 1 cup

Protein (grams): 7.5

Food: Wild rice, cooked

Serving Size: 1 cup

Protein (grams): 6.4

Extracted from the USDA National Nutrient Database and NutritionData.com. Recommended dietary allowance is 56 grams for men, 46 grams for women.

Nonvegan Sources of Protein

Food: Low-fat cottage cheese

Serving Size: 1 cup

Protein (grams): 31.0

Food: Chicken

Serving Size: 1/2 breast

Protein (grams): 22.2

Food: Cooked ground beef

Serving Size: 3 ounces

Protein (grams): 21.7

Food: Canned tuna fish

Serving Size: 3 ounces

Protein (grams): 21.7

Food: Fast food hamburger

Serving Size: 1 sandwich

Protein (grams): 13.9

Food: Canned chicken soup

Serving Size: 1 cup

Protein (grams): 12.3

Food: Low-fat yogurt

Serving Size: 8 ounces

Protein (grams): 9.9

Food: 2% milk

Serving Size: 1 cup

Protein (grams): 8.1

Food: Mozzarella cheese

Serving Size: 1 ounce

Protein (grams): 7.4

Food: Cooked bacon

Serving Size: 3 slices

Protein (grams): 7.0

Food: Egg

Serving Size: 1 medium

Protein (grams): 5.5