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what are the best source of protein for Vegetarians?
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<blockquote data-quote="mmksparbud" data-source="post: 70025605" data-attributes="member: 297518"><p>beans combined with grains are better than just beans alone. You don't need to concentrate on proteins, it's the essential amino acids that are important. You can actually consume too much protein even on a vegetarian diet. Careful with protein drinks, If your have weak kidneys, and most people have no idea if they do until something goes wrong, too much of those protein powders can cause your kidneys to shut down. It happened to several people I know who went on high protein diet shakes.</p><p></p><p>There are many lists on the internet. Here's just one of them.</p><p></p><p><strong>Food Amount Calories Protein Notes</strong></p><p></p><p><strong>Nuts and Seeds</strong></p><p></p><p>Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio</p><p></p><p>Black walnuts 1 oz 173 cal 7 gm low in lysine</p><p></p><p>Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine</p><p></p><p>Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine</p><p></p><p>Pistachios 1 oz 49 count 161 cal 6gm all aa in proper ratio</p><p></p><p>Sunflower seeds 1 oz 166 cal 5 gm low in lysine</p><p></p><p>Peanuts without shells 1 oz 160 cal 7 gm low in lysine</p><p></p><p>Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio</p><p></p><p>Hemp seeds 2 T 160 cal 11gm all aa in proper ratio</p><p></p><p>Flax seeds 1 T 100 cal 4 gm</p><p></p><p></p><p></p><p><strong>Dairy Products</strong></p><p></p><p>Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine</p><p></p><p>Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio</p><p></p><p>Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio</p><p></p><p>Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine</p><p></p><p>Mozzarella 1 oz 71 cal 7 gm all aa high in lysine</p><p></p><p>Parmesan 1 oz 116 cal 7 gm all aa high in lysine</p><p></p><p>Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine</p><p></p><p>Swiss cheese 1 oz 100 cal 8gm all aa high in lysine</p><p></p><p>Feta cheese ½ c crumbled 200 cal 21 gm all aa</p><p></p><p>Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa</p><p></p><p>Egg 1 whole 77 cal 6 gm all aa</p><p></p><p>Egg whites 1 whole 16 cal 4 gm all aa</p><p></p><p>Milk 1 cup 137 cal 10 gm all aa</p><p></p><p>Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan</p><p></p><p></p><p></p><p><strong>Vegetables</strong></p><p></p><p>Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine</p><p></p><p>Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa</p><p></p><p>Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine</p><p></p><p>Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa</p><p></p><p>Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine</p><p></p><p>Peas 4 oz 108 cal 8 gm all aa except no trypotophan</p><p></p><p>Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine</p><p></p><p>Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine</p><p></p><p>Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine</p><p></p><p>Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine</p><p></p><p>Potato 1 med with skin 161 cal 4 gm all aa in proper ratio</p><p></p><p>Asparagus ½ cup 20 cal 2 gm all aa in proper ratio</p><p></p><p></p><p><strong>Fruits</strong></p><p></p><p>Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine</p><p></p><p>Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine</p><p></p><p></p><p></p><p><strong>Cereal, bread, grains and pasta</strong></p><p></p><p>Oat bran 1 oz 59 cal 5 gm low in lysine</p><p></p><p>Oats 1 oz 109 cal 5 gm low in lysine</p><p></p><p>Wheat flour 1 oz 95 cal 4 gm low in lysine</p><p></p><p>Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine</p><p></p><p>Egg noodles dry 2 oz 219 cal 8 gm low in lysine</p><p></p><p>Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio</p><p></p><p>Couscous dry 1 oz 105 cal 4 gm low in lysine</p><p></p><p>Bulgur dry 1 oz 96 cal 3 gm low in lysine</p><p></p><p>Millet raw 1 oz 106 cal 3 gm low in lysine</p><p></p><p>Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine</p><p></p><p>Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine</p><p></p><p>Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine</p><p></p><p>White rice, cooked 1 cup 194 cal 4 gm low in lysine</p><p></p><p>Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan</p><p></p><p>White bread 1 slice 67 cal 2 gm low in lysine</p><p></p><p>Oatmeal bread 1 slice 73 cal 2 gm low in lysine</p><p></p><p>Rye bread 1 slice 83 cal 2 gm low in lysine</p><p></p><p>Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine</p><p></p><p>Pita white enriched 4” diameter 77 cal 3 gm low in lysine</p><p></p><p></p><p></p><p><strong>Combination suggestions</strong></p><p></p><p>If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy, tuna, salmon</p><p></p><p>If low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds, cashews, pistachios, almonds, cod, tuna</p><p></p><p>If low in methionine + cystine, <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite7" alt=":p" title="Stick Out Tongue :p" loading="lazy" data-shortname=":p" />henylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs</p></blockquote><p></p>
[QUOTE="mmksparbud, post: 70025605, member: 297518"] beans combined with grains are better than just beans alone. You don't need to concentrate on proteins, it's the essential amino acids that are important. You can actually consume too much protein even on a vegetarian diet. Careful with protein drinks, If your have weak kidneys, and most people have no idea if they do until something goes wrong, too much of those protein powders can cause your kidneys to shut down. It happened to several people I know who went on high protein diet shakes. There are many lists on the internet. Here's just one of them. [B]Food Amount Calories Protein Notes[/B] [B]Nuts and Seeds[/B] Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio Black walnuts 1 oz 173 cal 7 gm low in lysine Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine Pistachios 1 oz 49 count 161 cal 6gm all aa in proper ratio Sunflower seeds 1 oz 166 cal 5 gm low in lysine Peanuts without shells 1 oz 160 cal 7 gm low in lysine Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio Hemp seeds 2 T 160 cal 11gm all aa in proper ratio Flax seeds 1 T 100 cal 4 gm [B]Dairy Products[/B] Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine Mozzarella 1 oz 71 cal 7 gm all aa high in lysine Parmesan 1 oz 116 cal 7 gm all aa high in lysine Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine Swiss cheese 1 oz 100 cal 8gm all aa high in lysine Feta cheese ½ c crumbled 200 cal 21 gm all aa Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa Egg 1 whole 77 cal 6 gm all aa Egg whites 1 whole 16 cal 4 gm all aa Milk 1 cup 137 cal 10 gm all aa Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan [B]Vegetables[/B] Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine Peas 4 oz 108 cal 8 gm all aa except no trypotophan Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine Potato 1 med with skin 161 cal 4 gm all aa in proper ratio Asparagus ½ cup 20 cal 2 gm all aa in proper ratio [B]Fruits[/B] Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine [B]Cereal, bread, grains and pasta[/B] Oat bran 1 oz 59 cal 5 gm low in lysine Oats 1 oz 109 cal 5 gm low in lysine Wheat flour 1 oz 95 cal 4 gm low in lysine Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine Egg noodles dry 2 oz 219 cal 8 gm low in lysine Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio Couscous dry 1 oz 105 cal 4 gm low in lysine Bulgur dry 1 oz 96 cal 3 gm low in lysine Millet raw 1 oz 106 cal 3 gm low in lysine Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine White rice, cooked 1 cup 194 cal 4 gm low in lysine Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan White bread 1 slice 67 cal 2 gm low in lysine Oatmeal bread 1 slice 73 cal 2 gm low in lysine Rye bread 1 slice 83 cal 2 gm low in lysine Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine Pita white enriched 4” diameter 77 cal 3 gm low in lysine [B]Combination suggestions[/B] If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy, tuna, salmon If low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds, cashews, pistachios, almonds, cod, tuna If low in methionine + cystine, :phenylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs [/QUOTE]
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