Protein-rich foods

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On average, an 18-year-old man needs 52 grams of protein daily, but many people tend to consume twice the recommended amount. Our protein guide aims to show you how to consume them in the right amount through a good vegan diet.

First, let's understand how much protein each age group needs daily:

According to the United States Department of Agriculture (USDA), our protein needs can be easily met with a variety of plant-based foods, such as:

• Vegan burger: one unit contains 13 grams of protein;
• Cooked Soybeans: one cup contains 29 grams of protein;
• Lime beans: one cup contains 15 grams of protein;
• Cooked Black Beans: one cup contains 15 grams of protein;
• Black-eyed Beans: one cup contains 13 grams;
• Baked beans: one cup contains 15 grams of protein;
• Boiled Carioca Beans: one cup contains 15 grams of protein;
• Natural soy yogurt: 225 ml contains 6 grams of protein;
• Quinoa: one cup contains 8 grams of protein;
• Bagel: one unit contains 10 grams of protein;
• Whole grain bread: two slices contain 7 grams of protein;
• Seitan (Gluten Meat): 100 grams contains 75 grams of protein;
• Boiled Broccoli: one cup contains 4 grams of protein;
• boiled peas: one cup contains 8 grams of protein;
• Cooked Chickpeas: one cup contains 15 grams of protein;
• Almond: 1/4 cup contains 8 grams of protein;
• Cashew nut: 1/4 cup contains 5 grams of protein;
• Almond Butter: two tablespoons contain 7 grams of protein;
• Peanut butter: two tablespoons contain 8 grams of protein;
• Cooked Lentil: one cup contains 18 grams of protein;
• Soy milk: one cup contains 7 grams of protein;
• Vegan sausage: one unit contains 8 grams of protein.
• Tempeh: one cup contains 31 grams of protein;
• Boiled Spinach: one cup contains 5 grams of protein;
• Sunflower seed: 1/4 cup contains 6 grams of protein;
• Tofu companies: 115 grams contains 11 grams of protein;
• Tofu normal: 115 grams contains 10 grams of protein;
• Cooked spaghetti: one cup contains 8 grams of protein.

Plants often contain more protein than animal sources, for example: 1/2 cup of black beans has 7 grams of protein, while a large egg contains only 6 grams; the vegan sausage has 7 grams, while a basic sausage contains only 5 grams; Vegan nuggets have 14 grams of protein, while chicken nuggets have just 9 grams.

In general, the protein contained in plants is better than any other, they are cheaper and healthier when compared to animal sources, and they are just as delicious.

When we feed on animal proteins, we end up committing excesses, and this causes many damages such as osteoporosis, cancer, kidney diseases and kidney stones. So, for you to have a healthier life, the ideal is to meet your protein need through a vegan diet with grains, vegetables, nuts, seeds and fruits. You'll be consuming nutrients safely — and without overeating.

Text written by Amanda Magliaro Prieto of the Eu Sem Fronteiras Team