Plant based proteins


Plant-Based Protein

Protein is made up of components called amino acids . During digestion, your body will break

down the protein into these amino acids and use them for a wide variety of functions. Some of

these functions include creating hormones, supporting brain health, and building bone, muscle,

and other body tissues.

There are 22 amino acids, nine of which your body can’t make, so they need to come from your

diet. These nine are commonly called essential amino acids because it’s essential you consume

them in your diet. Many plant-based protein sources contain some, but not all of the essential

amino acids. This makes it important to eat a variety of these plant-based foods throughout the

day, especially if you are following a strict vegetarian or vegan diet.

Protein complementation involves combining two plant-based sources of protein to ensure you

are getting all nine essential amino acids.

Some examples include:

● Beans + Grains, Nuts, or Seeds

● Grains + Legumes

● Nuts or Seeds + Legumes

● Vegetables + Grains, Nuts, or Seeds

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Below is a list of plant-based protein options and approximate

protein content.

Plant-Based Food Approx. Protein

Content per 100 g

Beans & Legumes

Lentils, boiled 9 g

Mung beans, boiled 7 g

Chickpeas, boiled 9 g

Navy beans, boiled 8 g

Soybeans (edamame), cooked 11 g

Tofu 8 g

Tempeh 19 g

Peanuts 26 g

Kidney beans, boiled 9 g

Pinto beans, boiled 1.9 g

Vegetables

Green peas 5 g

Broccoli 2.8 g

Kale 4.3 g

Brussel sprouts 3.4 g

Potato, baked 2.5 g

Sweet potato, baked 2 g

Plant-Based Food Approx. Protein

Content per 100 g

Nuts & Seeds

Almonds 21 g

Cashews 18 g

Walnuts 15 g

Pistachios 20 g

Pine nuts 14 g

Pumpkin Seeds 19 g

Sunflower Seeds 21 g

Flaxseeds 18 g

Chia seeds 17 g

Sesame seeds 18 g

Hemp seeds, hulled 32 g

Grains & Pseudograins

Buckwheat groats, roasted 3.4 g

Brown rice, long-grain, cooked 2.6 g

Barley, cooked 2.3 g

Seitan 75 g

Amaranth, cooked 3.8 g

Quinoa 4.4 g

Wild rice, cooked 4 g

Millet 3.51 g

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3928 N College ave. Bethany Ok 73008

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