Ile białka potrzeba nam w codziennej diecie?

Published on by Sufrin

 

 

Poniżej prezentuję listę wegańskich produktów, zawierających białko (w gramach):

SOY

* tempeh (1 cup, 40g)
* soybeans (1 cup cooked, 29g)
* tofu (4 oz, 9g)
* tofu, firm (4 oz, 11g)
* soy nut butter (2 tbsp, 7g)
* soymilk (1 cup, 7g)

BEANS

* soybeans (1 cup, 29g)
* black beans (1 cup cooked, 15g)
* kidney beans (1 cup cooked, 13g)
* vegetarian baked beans (1 cup, 12g)
* pinto beans (1 cup cooked, 12g)
* lima beans (1 cup cooked, 10g)

NUTS

* soy nuts (1/4 cup roasted, 19g)
* cashews (1/4 cup, 5g)
* almonds (1/4 cup, 8g)
* almond butter (2 tbsp, 5g)
* brazil nuts (1/4 cup, 8g)
* hazel nuts (1/4 cup, 8g)
* pine nuts (1/4 cup, 4g)
* macadamia nuts (1/4 cup, 4g)
* pecans (1/4 cup, 5g)
* walnuts (1/4 cup, 8g)

GRAINS

* oatmeal (1 cup, 6g)
* bulgur (1 cup, 6g)
* seitan (3 oz, 31g)
* whole wheat bread (2 slices, 5g)

VEGETABLES

* chickpeas (1 cup cooked, 12g)
* green peas (1 cup cooked, 9g)
* spinach (1 cup cooked, 5g)
* artichoke (1 medium cooked, 4g)
* kale (1 cup cooked, 2.5g)
* broccoli (1 cup cooked, 4g)
* potato (1 medium, 4g)

LEGUMES

* lentils (1 cup cooked, 18g)
* peanuts (1/4 cup, 8g)
* peanut butter (2 tbsp, 8g)

SEEDS

* sunflower seeds (1/4 cup, 6g)
* pumpkin seeds (1/4 cup, 9g)
* quinoa (1 cup cooked, 9g)

RICE

* brown rice (1 cup cooked, 5g)
* wild rice (1 cup cooked, 6.5g)

Published on WARTOŚCI ODŻYWCZE

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