Plant-based protein sources for a vegan diet
100% = 70g PROTEIN per day
1. Tempeh - 1 cup cooked 66%
2. Tofu - 1/2 cup raw has 44%
3. Soybeans- 1/2 cup cooked has 30%
4. Wheat germ - 1/2 cup 29%
5. Almond meal - 1/2 cup has 26%
6. Hulled Barley - 1/2 cup raw has 25%
7. Buckwheat - 1/2 cup has 24%
8. Green soybeans - 1/2 cup cooked has 24%
9. Chickpea flour - 1/2 cup has 22%
10. Spinach - 1 bunch raw 21%
11. Peanuts - 1/4 cup raw has 20%
12. Lentils - 1/2 cup cooked has 19%
13. Pepitas - 1/4 cup roasted has 19%
14. Canellini beans - 1/2 cup cooked 19%
15. Adzuki beans - 1/2 cup cooked has 19%
16. Edamame - 1/2 cup cooked has 18%
17. Green split peas - 1/2 cup cooked has 18%
18. Pinto beans - 1/2 cup cooked has 17%
19. Kidney beans - 1/2 cup cooked has 17%
20. Black beans - 1/2 cup cooked 17%
Source: Wholesome app sources it's data from the USDA
Find out whether you get enough protein from your diet
Take the guesswork out of knowing if you are getting enough protein. Using the Wholesome app you can track toward your protein and other nutrition goals. Wholesome tells you if you have had too much sodium or sugar.
Set your personalized protein goal
By default, Wholesome sets protein goals to 15% of your calorie intake. For adult men the goal is set to 81g protein and for adult women the goal is 70g protein per day. For a pregnant woman in her 2nd and 3rd trimester, the default goals are 83g and 87g respectively. You can also customize your goal if you wish to get extra protein.
The easiest way to calculate & track protein in your recipe
Want to know how much protein is in your recipe? You can add it to Wholesome and it will analyze it for 90 nutrients. It also generates a score out of a possible 10 points to give you a sense for how nutritious and healthy the recipe is for the calories.
View and track 90 nutrients in your foods and recipes
Wholesome tracks a variety of vitamins, minerals, antioxidants, omega 3's and 6's:
Calcium, Iron, Iodine, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Vitamin C, Water, Calories, Protein, Fat, Carbohydrate, Fiber, Sugars, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Folate, Choline, Betaine, Vitamin B12, Vitamin A, Retinol, β-Carotene, α-Carotene, β-Cryptoxanthin, Lycopene, Lutein, Vitamin E, β-Tocopherol, γ-Tocopherol, δ-Tocopherol, Vitamin D, Vitamin K, Linoleic Acid, α-Linolenic Acid, EPA, DPA, DHA, Cysteine, Cyanidin, Petunidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, Catechin, EGC, Epicatechin, ECG, EGCG, Gallocatechin, Eriodictyol, Hesperitin, Naringenin, Apigenin, Luteolin, Isorhamnetin, Keampferol, Myricetin, Quercetin, Daidzein, Genistein, Glycitein, Isoflavones, Proanthocyanidins, Phytosterol, Stigmasterol, Cholesterol, α-Tocotrienol, β-Tocotrienol, δ-Tocotrienol, γ-Tocotrienol, Gingerol, Resveratrol, Curcumin, L-DOPA, Glucosinolates, Pterostilbene, Diallyl Disulfide, Molybdenum.
About the author
Jessica Glago is the CoFounder of the Wholesome App. After having two different cancers in her childhood she developed the app with the help of her husband to get more healthfulness out of her diet. To date, Wholesome for iOS has had over 250,000 downloads and over 1.5 million whole foods tracked. The app has been featured on BuzzFeed, LikeHacker, CultofMac, and The Seattle Times.