Ensuring adequate protein intake can be straightforward with a meat-based diet, but it becomes more complex for those following a vegan diet. This complexity stems from needing to balance all nine essential amino acids, which are critical for protein synthesis, muscle growth, and overall health.
This article explores protein and amino acids in depth, but I’ll start with the key takeaways for those who are short on time. If you’re curious about the science, please read to the end!
The Key Points
Not all proteins are created equal, and your body needs to ingest nine essential amino acids that it cannot produce.
While you might hit the recommended daily allowance (RDA) for total protein, you can still fall short on specific amino acids because each has its own RDA.
You can meet all your protein needs on a plant-based diet, but it’s more challenging than with a diet that includes meat. This is because plant proteins often need to be combined—like beans with rice or quinoa with lentils—to ensure you get all nine essential amino acids.
The Bottom Line
Both vegan and meat-based diets can effectively meet your protein and amino acid needs.
Meat eaters can achieve this with more straightforward food choices and fewer calories.
Vegans need to combine foods carefully to meet their amino acid requirements.
Plant-based foods provide extra nutrients and fibre, offering additional health benefits.
A vegan diet typically requires close to double the calories compared to an animal-based diet to achieve the same protein and amino acid goals. However, this isn’t necessarily a problem in terms of calories alone, as most people's amino acid needs can be met with around 1,000 calories on a plant-based diet—well within the range of a typical daily intake, which is often double that amount.
70kg (154lb) vegans can reach their essential amino acid targets with around 4 cups of beans, rice, or quinoa, with lentils (1 and 1/3 cups per meal, assuming three meals a day).
4 ounces of chicken will cover the same daily essential amino acid requirement.
To be fair, there may be other, far more appealing combinations of vegan foods that meet daily vegan amino acid requirements.
I ran the maths on a combination of quinoa, lentils, pumpkin seeds, and spinach, but I would need to consume 1,500 calories of this combination to get all nine essential amino acids in sufficient amounts. This would leave little room for other foods I enjoy and may require for other nutrients. Supplements may provide a solution, but I prefer to consume real, whole foods instead of swallowing powders and tablets to compensate for dietary deficiencies.
If you have suggestions or calculations for appealing alternative vegan combinations that meet the RDA of all nine essential amino acids, or if you see any mathematical errors in my calculations, please leave a comment, and I’ll update the blog. When it comes to food, the choice is up to you!
The Relationship Between Proteins and Amino Acids
Proteins and amino acids are closely related but serve different roles in nutrition. Proteins are large molecules made up of chains of amino acids. The body needs these amino acids to build and repair tissues, produce enzymes and hormones, and support overall bodily functions.
Amino acids come in two categories: essential and non-essential. Essential amino acids must be obtained from your diet because your body can’t produce them. The body can synthesise non-essential amino acids. The minimum total daily protein recommendation is 0.8 grams of protein per 1 kg of body mass. Bodybuilders consume closer to 2 grams per Kg, so requirements do vary between people. For this article, I have simplify it to 1 gram per Kg. You can calculate your total protein requirement here.
Why Total Protein Intake May Not Cover All Your Bases
You might consume more protein than the general recommendation yet still fall short in specific essential amino acids. For instance, while you may hit your total protein goal, you could be deficient in lysine or methionine if your diet lacks variety or doesn’t include sufficient sources of these amino acids.
Deficiencies can lead to problems like muscle wasting, weakened immunity, and overall reduced bodily function, as each amino acid plays a unique role in maintaining health.
Balancing a vegan diet with a variety of protein sources is crucial to ensure that essential amino acid needs are met.
Essential and non-essential
When you consume protein, it typically contains a mix of essential and non-essential amino acids. The exact percentage can vary depending on the source of the protein, but here’s a general overview:
Essential Amino Acids (EAAs): These usually make up about 35-45% of the amino acids in a high-quality protein source (like meat, eggs, or dairy). In plant-based proteins, the percentage will be lower.
Non-Essential Amino Acids (NEAAs): These comprise the remaining 55-65% of the amino acids in a high-quality protein source.
To understand the importance of having all amino acids, think of them as the essential parts of a car. A car won't function properly without its key components, like the engine and wheels. Without these, the car won't go far, even if you have an oversupply of fuel and brand-new paint. Similarly, your body can't build or repair tissues without all nine essential amino acids in a sufficient amount. If one is missing, the other 8 don't count.
Vegan Diet vs. Animal-Based Diet: For a 70kg person
To meet your daily 9 essential amino acid needs:
Vegan Diet (Beans with Rice or Quinoa with Lentils) requires around 1,000 calories.
Animal-Based Diet (Beef, Chicken, Pork, Salmon) requires around 490 calories to meet the same amino acid target.
Food Combinations to Meet all 9 Amino Acids Targets For a 70kg person
Vegan Diets
Beans with Rice:
Cooked Beans: 2 cups (400 grams)
Cooked Rice: 2.5 cups (500 grams)
Total Calories: ~1,070 calories
Quinoa with Lentils:
Cooked Quinoa: 1.8 cups (360 grams)
Cooked Lentils: 2.2 cups (440 grams)
Total Calories: ~980 calories
Quinoa, Lentils, Pumpkin Seeds, Spinach:
Cooked Quinoa: 1.8 cups (360 grams)
Cooked Lentils: 2.2 cups (440 grams)
Pumpkin Seeds 0.85 cups (100 grams )
Spinach: 2 cups (200 grams)
Total Calories: ~1,520 calories
Animal-Based Diets
Beef:
Required Amount: 111 grams
Total Calories: ~528 calories
Chicken:
Required Amount: 113 grams
Total Calories: ~362 calories
Pork:
Required Amount: 131 grams
Total Calories: ~684 calories
Salmon:
Required Amount: 118 grams
Total Calories: ~426 calories
(scroll down for detailed calculations)
Complete Proteins vs. Plant-Based Proteins
Animal-Based Proteins:
Complete Proteins: Contain all nine essential amino acids in the right proportions (e.g., chicken, beef, fish).
Advantages: Simpler food choices and fewer calories needed to meet amino acid requirements.
Plant-Based Proteins:
Incomplete Proteins: Often lack some essential amino acids, requiring careful food combinations (e.g., beans with rice, quinoa with lentils).
Considerations: May need higher caloric intake and more planning; supplements can help meet amino acid needs.
While meat-based diets offer the benefit of complete proteins with fewer carbohydrates and calories, vegan diets provide additional nutrients and fiber. Consuming both plant and meat sources can offer a balanced approach, combining the simplicity of complete proteins with the diverse nutrients and health benefits of plant-based foods.
Essential Amino Acids and Daily Requirements
The essential amino acids are below. For a 70 kg person, the daily recommended intake of each essential amino acid is as follows:
Histidine: 10 mg/kg → 700 mg/day
Isoleucine: 20 mg/kg → 1,400 mg/day
Leucine: 42 mg/kg → 2,940 mg/day
Lysine: 30 mg/kg → 2,100 mg/day
Methionine: 10 mg/kg → 700 mg/day
Phenylalanine: 25 mg/kg → 1,750 mg/day
Threonine: 15 mg/kg → 1,050 mg/day
Tryptophan: 4 mg/kg → 280 mg/day
Valine: 26 mg/kg → 1,820 mg/day Total:700 + 1,400 + 2,940 + 2,100 + 700 + 1,750 + 1,050 + 280 + 1,820 = 12,740 mg
So, the total daily recommended combined intake of these essential amino acids for a 70 kg person is 12,740 mg, or 12.74 grams.
Understanding Amino Acid Recommendations vs. Daily Protein Needs
You might have noticed that the total daily recommended amounts for essential amino acids is lower than the general guideline of 70 grams of protein for a 70 kg person. This is because the protein recommendation encompasses all 20 amino acids—both essential and non-essential—while my specific figures are for the essential amino acids (12.74 grams) only, covering those that must come from your diet.
The nine essential amino acids are just a portion of your overall protein needs. The 70 grams of protein daily recommendation is meant to ensure you get enough of both essential and non-essential amino acids to support various bodily functions. However, not all proteins are equal, and quality is as important as quantity. You might eat 70 grams of protein and still be lacking in one of the nine essentials.
How Much of These Foods Do You Need to Eat to Get 70 Grams of Protein?
To achieve a total of 70 grams of protein per day, without calculating the nine specific essential amino acids requirements or protein from other dishes during your day, you would need to consume the following amounts from various protein sources, along with their corresponding calorie counts (note the meat listed will cover both the 70-gram requirement and RDA of all the nine essential amino acids) :
Chicken:
Amount Needed: 226 grams (about 8.1 oz)
Calories: ~415 calories
Beef:
Amount Needed: 269 grams (about 9.1 oz)
Calories: ~725 calories
Tofu:
Amount Needed: 875 grams (about 7 cups)
Calories: ~700 calories
Spinach:
Amount Needed: 2,414 grams (about 73 cups, raw)
Calories: ~529 calories
Chickpeas:
Amount Needed: 778 grams (about 4.8 cups, cooked)
Calories: ~1,260 calories
(A more comprehensive list is at the end of this article).
Ensuring Complete Amino Acid Intake for Vegans
Careful planning is required to achieve a well-rounded intake of all the essential amino acids on a vegan diet. Beans with rice and quinoa with lentils are effective combinations, but exact proportions are key to meeting daily needs of all nine amino acids.
1. Beans with Rice
Daily Amounts Needed:
Cooked Black Beans: 2.0 cups (approx. 400 grams)
Cooked Rice: 2.5 cups (approx. 500 grams)
Nutritional Breakdown:
Histidine: Beans provide 400 mg; rice provides 500 mg (total: 900 mg, slightly above the requirement of 700 mg).
Isoleucine: Beans provide 1,200 mg; rice provides 500 mg (total: 1,700 mg, slightly above the requirement of 1,400 mg).
Leucine: Beans provide 2,400 mg; rice provides 950 mg (total: 3,350 mg, slightly above the requirement of 2,940 mg).
Lysine: Beans provide 2,000 mg; rice provides 500 mg (total: 2,500 mg, slightly above the requirement of 2,100 mg).
Methionine: Beans provide 300 mg; rice provides 500 mg (total: 800 mg, slightly above the requirement of 700 mg).
Phenylalanine: Beans provide 1,200 mg; rice provides 750 mg (total: 1,950 mg, slightly above the requirement of 1,750 mg).
Threonine: Beans provide 600 mg; rice provides 600 mg (total: 1,200 mg, slightly above the requirement of 1,050 mg).
Tryptophan: Beans provide 200 mg; rice provides 200 mg (total: 400 mg, slightly above the requirement of 280 mg).
Valine: Beans provide 1,600 mg; rice provides 800 mg (total: 2,400 mg, slightly above the requirement of 1,820 mg).
Calories:
Beans: ~400 calories
Rice: ~670 calories
Total Calories: ~1,070 calories
2. Quinoa with Lentils
Daily Amounts Needed:
Cooked Quinoa: 1.8 cups (approx. 360 grams)
Cooked Lentils: 2.2 cups (approx. 440 grams)
Nutritional Breakdown:
Histidine: Quinoa provides 630 mg; lentils provide 280 mg (total: 910 mg, slightly above the requirement of 700 mg).
Isoleucine: Quinoa provides 1,100 mg; lentils provide 850 mg (total: 1,950 mg, slightly above the requirement of 1,400 mg).
Leucine: Quinoa provides 1,800 mg; lentils provide 1,870 mg (total: 3,670 mg, slightly above the requirement of 2,940 mg).
Lysine: Quinoa provides 1,080 mg; lentils provide 1,550 mg (total: 2,630 mg, slightly above the requirement of 2,100 mg).
Methionine: Quinoa provides 360 mg; lentils provide 300 mg (total: 660 mg, slightly below the requirement of 700 mg).
Phenylalanine: Quinoa provides 950 mg; lentils provide 1,250 mg (total: 2,200 mg, slightly above the requirement of 1,750 mg).
Threonine: Quinoa provides 540 mg; lentils provide 750 mg (total: 1,290 mg, slightly above the requirement of 1,050 mg).
Tryptophan: Quinoa provides 180 mg; lentils provide 180 mg (total: 360 mg, slightly above the requirement of 280 mg).
Valine: Quinoa provides 850 mg; lentils provide 1,400 mg (total: 2,250 mg, slightly above the requirement of 1,820 mg).
Calories:
Quinoa: ~540 calories
Lentils: ~440 calories
Total Calories: ~980 calories
Both combinations of beans with rice and quinoa with lentils are effective for meeting daily essential amino acid requirements:
Beans with Rice provides all essential amino acids in appropriate amounts, with a total of approximately 1,070 calories.
Quinoa with Lentils also meets all amino acid needs with a total of approximately 980 calories.
The quantities provided will ensure you meet the recommended daily allowance for each essential amino acid on a vegan diet.
Ensuring Complete Amino Acid Intake for Meat Eaters
Beef (100 grams, cooked)
Histidine: 628 mg
Isoleucine: 1,070 mg
Leucine: 2,335 mg
Lysine: 2,091 mg
Methionine: 667 mg
Phenylalanine: 831 mg
Threonine: 852 mg
Tryptophan: 211 mg
Valine: 1,220 mg
Calories: ~250
Amounts and Calories for Beef
Histidine: 700 mg / 628 mg per 100g = 111 grams
Isoleucine: 1,400 mg / 1,070 mg per 100g = 131 grams
Leucine: 2,940 mg / 2,335 mg per 100g = 126 grams
Lysine: 2,100 mg / 2,091 mg per 100g = 100 grams
Methionine: 700 mg / 667 mg per 100g = 105 grams
Phenylalanine: 1,750 mg / 831 mg per 100g = 211 grams
Threonine: 1,050 mg / 852 mg per 100g = 123 grams
Tryptophan: 280 mg / 211 mg per 100g = 133 grams
Valine: 1,820 mg / 1,220 mg per 100g = 149 grams
Highest Requirement: Phenylalanine, 211 grams of beef.
Total Calories Needed: ~528 calories
Chicken (100 grams, cooked)
Histidine: 618 mg
Isoleucine: 1,060 mg
Leucine: 2,340 mg
Lysine: 2,100 mg
Methionine: 680 mg
Phenylalanine: 800 mg
Threonine: 870 mg
Tryptophan: 220 mg
Valine: 1,210 mg
Calories: ~165
Amounts and Calories for Chicken
Histidine: 700 mg / 618 mg per 100g = 113 grams
Isoleucine: 1,400 mg / 1,060 mg per 100g = 132 grams
Leucine: 2,940 mg / 2,340 mg per 100g = 126 grams
Lysine: 2,100 mg / 2,100 mg per 100g = 100 grams
Methionine: 700 mg / 680 mg per 100g = 103 grams
Phenylalanine: 1,750 mg / 800 mg per 100g = 219 grams
Threonine: 1,050 mg / 870 mg per 100g = 121 grams
Tryptophan: 280 mg / 220 mg per 100g = 127 grams
Valine: 1,820 mg / 1,210 mg per 100g = 150 grams
Highest Requirement: Phenylalanine, 219 grams of chicken.
Total Calories Needed: ~362 calories
Pork (100 grams, cooked)
Histidine: 533 mg
Isoleucine: 1,100 mg
Leucine: 2,300 mg
Lysine: 2,000 mg
Methionine: 570 mg
Phenylalanine: 740 mg
Threonine: 840 mg
Tryptophan: 230 mg
Valine: 1,190 mg
Calories: ~290
Amounts and Calories for Pork
Histidine: 700 mg / 533 mg per 100g = 131 grams
Isoleucine: 1,400 mg / 1,100 mg per 100g = 127 grams
Leucine: 2,940 mg / 2,300 mg per 100g = 128 grams
Lysine: 2,100 mg / 2,000 mg per 100g = 105 grams
Methionine: 700 mg / 570 mg per 100g = 123 grams
Phenylalanine: 1,750 mg / 740 mg per 100g = 236 grams
Threonine: 1,050 mg / 840 mg per 100g = 125 grams
Tryptophan: 280 mg / 230 mg per 100g = 122 grams
Valine: 1,820 mg / 1,190 mg per 100g = 153 grams
Highest Requirement: Phenylalanine, 236 grams of pork.
Total Calories Needed: ~684 calories
Salmon (100 grams, cooked)
Histidine: 595 mg
Isoleucine: 1,150 mg
Leucine: 2,400 mg
Lysine: 2,200 mg
Methionine: 720 mg
Phenylalanine: 820 mg
Threonine: 860 mg
Tryptophan: 240 mg
Valine: 1,300 mg
Calories: ~200
Amounts and Calories for Salmon
Histidine: 700 mg / 595 mg per 100g = 118 grams
Isoleucine: 1,400 mg / 1,150 mg per 100g = 122 grams
Leucine: 2,940 mg / 2,400 mg per 100g = 123 grams
Lysine: 2,100 mg / 2,200 mg per 100g = 95 grams
Methionine: 700 mg / 720 mg per 100g = 97 grams
Phenylalanine: 1,750 mg / 820 mg per 100g = 213 grams
Threonine: 1,050 mg / 860 mg per 100g = 122 grams
Tryptophan: 280 mg / 240 mg per 100g = 117 grams
Valine: 1,820 mg / 1,300 mg per 100g = 140 grams
Highest Requirement: Phenylalanine, 213 grams of salmon.
Total Calories Needed: ~426 calories
Comparisons of Meats:
Beef
To meet all essential amino acid needs:
Amount Needed: 211 grams of beef
Total Calories: ~528 calories
Chicken
To meet all essential amino acid needs:
Amount Needed: 219 grams of chicken
Total Calories: ~362 calories
Pork
To meet all essential amino acid needs:
Amount Needed: 236 grams of pork
Total Calories: ~684 calories
Salmon
To meet all essential amino acid needs:
Amount Needed: 213 grams of salmon
Total Calories: ~426 calories
Each type of meat provides all essential amino acids in the required amounts, with the specified total calorie intake corresponding to the daily protein needs of the nine essential amino acids.
Vegan quinoa, spinach, and pumpkin seed combination
To calculate the amount of lentils, quinoa, spinach, and pumpkin seeds required to meet the essential amino acid targets for a 70 kg person, we need to break down the content of each amino acid in these foods. Here’s how it would look:
Amino Acid Content per 100g of Foods
Lentils (cooked)
Histidine: 0.254 g
Isoleucine: 0.378 g
Leucine: 0.632 g
Lysine: 0.686 g
Methionine: 0.149 g
Phenylalanine: 0.454 g
Threonine: 0.293 g
Tryptophan: 0.075 g
Valine: 0.411 g
Quinoa (cooked)
Histidine: 0.211 g
Isoleucine: 0.365 g
Leucine: 0.646 g
Lysine: 0.399 g
Methionine: 0.149 g
Phenylalanine: 0.477 g
Threonine: 0.256 g
Tryptophan: 0.103 g
Valine: 0.419 g
Spinach (cooked)
Histidine: 0.131 g
Isoleucine: 0.219 g
Leucine: 0.351 g
Lysine: 0.284 g
Methionine: 0.077 g
Phenylalanine: 0.244 g
Threonine: 0.145 g
Tryptophan: 0.037 g
Valine: 0.249 g
Pumpkin Seeds (raw)
Histidine: 0.284 g
Isoleucine: 0.555 g
Leucine: 1.026 g
Lysine: 0.553 g
Methionine: 0.165 g
Phenylalanine: 0.850 g
Threonine: 0.385 g
Tryptophan: 0.240 g
Valine: 0.684 g
To combine all these foods efficiently, we shall distribute the intake across various sources while minimising the total calories:
Lentils:
300g provides:
Histidine: ~762 mg
Isoleucine: ~1,134 mg
Leucine: ~1,896 mg
Lysine: ~2,058 mg
Methionine: ~447 mg
Phenylalanine: ~1,362 mg
Threonine: ~879 mg
Tryptophan: ~225 mg
Valine: ~1,233 mg
Quinoa:
250g provides:
Histidine: ~527 mg
Isoleucine: ~912 mg
Leucine: ~1,615 mg
Lysine: ~997 mg
Methionine: ~372 mg
Phenylalanine: ~1,193 mg
Threonine: ~640 mg
Tryptophan: ~258 mg
Valine: ~1,048 mg
Pumpkin Seeds:
100g provides:
Histidine: ~284 mg
Isoleucine: ~555 mg
Leucine: ~1,026 mg
Lysine: ~553 mg
Methionine: ~165 mg
Phenylalanine: ~850 mg
Threonine: ~385 mg
Tryptophan: ~240 mg
Valine: ~684 mg
Spinach:
200g provides:
Histidine: ~262 mg
Isoleucine: ~438 mg
Leucine: ~702 mg
Lysine: ~568 mg
Methionine: ~154 mg
Phenylalanine: ~488 mg
Threonine: ~290 mg
Tryptophan: ~74 mg
Valine: ~498 mg
Calories and Cups
Lentils (300g): ~345 calories (~1.5 cups)
Quinoa (250g): ~555 calories (~1.35 cups)
Pumpkin Seeds (100g): ~574 calories (~0.85 cups)
Spinach (200g): ~46 calories (~2 cups)
Total Calories: ~1,520 calories
Summary of quinoa, spinach, and pumpkin seeds combination
This combination of foods totals approximately 1,520 calories and meets or exceeds the daily requirements for all essential amino acids for a 70 kg person, with reasonable portion sizes that can be distributed across three meals. This offers a balanced, nutrient-rich approach to ensuring all amino acids are covered on a vegan diet.
Amount needed to reach 70 grams of total daily protein target.
Here is the amount you would need to consume of various foods to achieve a total of 70 grams, along with the associated calories. This does not consider the nine specific amino acids - you might still consume 70 grams of total protein but be deficient in a particular amino acid, except for the meat entries where all essential amino acids will be met with the listed quantity.
Vegan Protein Sources:
Quinoa:
Protein per 100g: ~4.1g
Amount needed for 70g protein: 1,707g (about 8.5 cups, cooked)
Calories: ~1,557 calories
Verification: 4.1g of protein per 100g means you need approximately 1,707g of quinoa (70g / 4.1g × 100g). With 91 calories per 100g of cooked quinoa, the total calories are 1,707g × 91 calories / 100g.
Lentils:
Protein per 100g: ~9g
Amount needed for 70g protein: 778g (about 3.9 cups, cooked)
Calories: ~1,006 calories
Verification: 9g of protein per 100g means you need approximately 778g of lentils (70g / 9g × 100g). With 129 calories per 100g of cooked lentils, the total calories are 778g × 129 calories / 100g.
Pumpkin Seeds:
Protein per 100g: ~30g
Amount needed for 70g protein: 233g (about 2.2 cups)
Calories: ~1,298 calories
Verification: 30g of protein per 100g means you need approximately 233g of pumpkin seeds (70g / 30g × 100g). With 557 calories per 100g of pumpkin seeds, the total calories are 233g × 557 calories / 100g.
Spinach:
Protein per 100g: ~2.9g
Amount needed for 70g protein: 2,414g (about 73 cups, raw)
Calories: ~529 calories
Verification: 2.9g of protein per 100g means you need approximately 2,414g of spinach (70g / 2.9g × 100g). With 22 calories per 100g of raw spinach, the total calories are 2,414g × 22 calories / 100g.
Tofu:
Protein per 100g: ~8g
Amount needed for 70g protein: 875g (about 7 cups)
Calories: ~700 calories
Verification: 8g of protein per 100g means you need approximately 875g of tofu (70g / 8g × 100g). With 80 calories per 100g of tofu, the total calories are 875g × 80 calories / 100g.
Chickpeas:
Protein per 100g: ~9g
Amount needed for 70g protein: 778g (about 4.8 cups, cooked)
Calories: ~1,260 calories
Verification: 9g of protein per 100g means you need approximately 778g of chickpeas (70g / 9g × 100g). With 162 calories per 100g of cooked chickpeas, the total calories are 778g × 162 calories / 100g.
Edamame:
Protein per 100g: ~11g
Amount needed for 70g protein: 636g (about 4.1 cups, cooked)
Calories: ~760 calories
Verification: 11g of protein per 100g means you need approximately 636g of edamame (70g / 11g × 100g). With 119 calories per 100g of cooked edamame, the total calories are 636g × 119 calories / 100g.
Almonds:
Protein per 100g: ~21g
Amount needed for 70g protein: 333g (about 3.5 cups)
Calories: ~1,922 calories
Verification: 21g of protein per 100g means you need approximately 333g of almonds (70g / 21g × 100g). With 577 calories per 100g of almonds, the total calories are 333g × 577 calories / 100g.
Peanuts:
Protein per 100g: ~26g
Amount needed for 70g protein: 269g (about 1.8 cups)
Calories: ~1,539 calories
Verification: 26g of protein per 100g means you need approximately 269g of peanuts (70g / 26g × 100g). With 571 calories per 100g of peanuts, the total calories are 269g × 571 calories / 100g.
Hemp Seeds:
Protein per 100g: ~33g
Amount needed for 70g protein: 212g (about 7.4 tablespoons)
Calories: ~1,207 calories
Verification: 33g of protein per 100g means you need approximately 212g of hemp seeds (70g / 33g × 100g). With 570 calories per 100g of hemp seeds, the total calories are 212g × 570 calories / 100g.
Chia Seeds:
Protein per 100g: ~17g
Amount needed for 70g protein: 412g (about 11.7 tablespoons)
Calories: ~2,031 calories
Verification: 17g of protein per 100g means you need approximately 412g of chia seeds (70g / 17g × 100g). With 493 calories per 100g of chia seeds, the total calories are 412g × 493 calories / 100g.
Seitan:
Protein per 100g: ~25g
Amount needed for 70g protein: 280g (about 1.3 cups)
Calories: ~420 calories
Verification: 25g of protein per 100g means you need approximately 280g of seitan (70g / 25g × 100g). With 150 calories per 100g of seitan, the total calories are 280g × 150 calories / 100g.
Tempeh:
Protein per 100g: ~19g
Amount needed for 70g protein: 368g (about 2.3 cups)
Calories: ~663 calories
Verification: 19g of protein per 100g means you need approximately 368g of tempeh (70g / 19g × 100g). With 180 calories per 100g of tempeh, the total calories are 368g × 180 calories / 100g.
Non-Vegan Protein Sources:
Beef:
Protein per 100g: ~26g
Amount needed for 70g protein: 269g (about 9.1 oz)
Calories: ~725 calories
Verification: 26g of protein per 100g means you need approximately 269g of beef (70g / 26g × 100g). With 270 calories per 100g of cooked beef, the total calories are 269g × 270 calories / 100g.
Chicken:
Protein per 100g: ~31g
Amount needed for 70g protein: 226g (about 8.1 oz)
Calories: ~415 calories
Verification: 31g of protein per 100g means you need approximately 226g of chicken (70g / 31g × 100g). With 184 calories per 100g of cooked chicken breast, the total calories are 226g × 184 calories / 100g.
Pork:
Protein per 100g: ~27g
Amount needed for 70g protein: 259g (about 9.1 oz)
Calories: ~672 calories
Verification: 27g of protein per 100g means you need approximately 259g of pork (70g / 27g × 100g). With 259 calories per 100g of cooked pork, the total calories are 259g × 259 calories / 100g.
Salmon:
Protein per 100g: ~25g
Amount needed for 70g protein: 280g (about 10 oz)
Calories: ~560 calories
Verification: 25g of protein per 100g means you need approximately 280g of salmon (70g / 25g × 100g). With 200 calories per 100g of cooked salmon, the total calories are 280g × 200 calories / 100g.
Eggs:
Protein per 100g: ~13g
Amount needed for 70g protein: 538g (about 11.7 eggs)
Calories: ~832 calories
Verification: 13g of protein per 100g means you need approximately 538g of eggs (70g / 13g × 100g). With 155 calories per 100g of whole eggs, the total calories are 538g × 155 calories / 100g.
Greek Yogurt:
Protein per 100g: ~10g
Amount needed for 70g protein: 700g (about 3.5 cups)
Calories: ~560 calories
Verification: 10g of protein per 100g means you need approximately 700g of Greek yogurt (70g / 10g × 100g). With 80 calories per 100g of Greek yogurt, the total calories are 700g × 80 calories / 100g.
Cottage Cheese:
Protein per 100g: ~11g
Amount needed for 70g protein: 636g (about 2.5 cups)
Calories: ~551 calories
Verification: 11g of protein per 100g means you need approximately 636g of cottage cheese (70g / 11g × 100g). With 87 calories per 100g of cottage cheese, the total calories are 636g × 87 calories / 100g.
Shrimp:
Protein per 100g: ~24g
Amount needed for 70g protein: 292g (about 10.5 oz)
Calories: ~292 calories
Verification: 24g of protein per 100g means you need approximately 292g of shrimp (70g / 24g × 100g). With 100 calories per 100g of cooked shrimp, the total calories are 292g × 100 calories / 100g.
Tuna:
Protein per 100g: ~23g
Amount needed for 70g protein: 304g (about 9.5 oz)
Calories: ~364 calories
Verification: 23g of protein per 100g means you need approximately 304g of tuna (70g / 23g × 100g). With 120 calories per 100g of canned tuna, the total calories are 304g × 120 calories / 100g.
Bison:
Protein per 100g: ~25g
Amount needed for 70g protein: 280g (about 9.5 oz)
Calories: ~560 calories
Verification: 25g of protein per 100g means you need approximately 280g of bison (70g / 25g × 100g). With 200 calories per 100g of cooked bison, the total calories are 280g × 200 calories / 100g.
Lamb:
Protein per 100g: ~25g
Amount needed for 70g protein: 280g (about 9.1 oz)
Calories: ~686 calories
Verification: 25g of protein per 100g means you need approximately 280g of lamb (70g / 25g × 100g). With 245 calories per 100g of cooked lamb, the total calories are 280g × 245 calories / 100g.
Turkey:
Protein per 100g: ~30g
Amount needed for 70g protein: 233g (about 8.8 oz)
Calories: ~373 calories
Verification: 30g of protein per 100g means you need approximately 233g of turkey (70g / 30g × 100g). With 160 calories per 100g of cooked turkey, the total calories are 233g × 160 calories / 100g.
Disclaimer: you are responsible for your health. Do your research, and don't take my word for it. I'm not telling you what to eat or giving advice!
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