Vegan Protein Chart

I saw this chart floating around:


Before I offer my criticism, which is minor compared to the story this chart tells – that plants provide protein in amounts that easily satisfy the RDA or any other special needs – let me reiterate: You don’t have to eat animals to get enough protein.

Here’s the thing … it’s a bit misleading to list foods per 100 grams. For example, 100 grams of pumpkin seeds is about 3/4 of a cup and contains close to 10 grams of fat. That would be a lot to eat in a sitting, or even in a day. A couple tablespoons is ~18 grams and provides only about 4 grams of protein, nothing near that 32.97g. On the other hand, 3/4 cup of cooked kidney beans provides over 12 grams of protein and almost no fat. So even though kidney beans are low on this chart, they are, realistically, a better source of protein. A chart based on typical serving size would be more useful.

6 thoughts on “Vegan Protein Chart

  1. RB

    A while back I did an analysis of my diet in terms of macro-nutrients and calories to see how I was doing. It is a mostly vegan diet. On my vegan days I got almost exactly the number of grams of protein I needed: about 1g per kg of body weight. So my vegan diet gave the Goldilocks amount of protein. This is good because as the readers of this blog know, too much protein is not good as is too little.


  2. Breechay W. I

    Hey Fanatic Cook, you are correct. A chart based on typical serving size would be more useful. I’m actually the one who designed this chart. Would you be interested in working on an updated version together?



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