We are inundated with imagery and information about protein intake.  But what happens to the extra protein we consume?  How much can our body actually handle at a time?  As I continue to increase my consumption of plant based food more and more people are asking me if I’m worried I’m not getting enough protein.  At first I wondered as I’ve dropped from consuming 150+ grams of protein to 80-120 grams of protein a day.  There are a lot of plants that have a decent amount of protein.

It’s important to eat a variety of plants because many of them are not a complete protein with the 9 essential amino acids that our bodies cannot create, although there are a few complete proteins like quinoa or buckwheat.  Green Peas have 7.38 grams of protein in 1 cup.  For me, that is 6% to 9% of my daily protein needs.  It’s not difficult to hit your protein goals with plants when you add foods such as quinoa, buckwheat and green peas into your diet.  Green Peas also provide 10%+ of 14 vitamins and minerals which is why they are on my top list of foods to consume 5+ servings a day.

A 3000 IU 1103.38 36.78%
C 90 mg 19.56 21.73%
D 800 IU 0 0.00%
E 22 IU .19 0.86%
K 120 mcg 35.68 29.73%
B1 (Thiamin) 1.2 mg .36 30.00%
B2 (Roboflavin) 1.3 mg .21 16.15%
B3 (Niacin) 16 mg 2.78 17.38%
B6 (Pryidoxamine) 1.7 mg .3 17.65%
B7 (biotin) 30 mcg .55 1.83%
B9 (folate) 1000 mcg 86.78 8.68%
B12 2.4 mcg 0 0.00%
B5 (Pantothetic Acid) 5 mg .21 4.20%
Choline 550 mcg 40.91 7.44%
Betaine 1000 mg
Calcium 1200 mcg 37.19 3.10%
Iron 9 mg 2.12 23.56%
Magnesium 420 mg 53.72 12.79%
phosphorus 700 mg 161.17 23.02%
Potassium 4700 mg 373.30 7.94%
Zinc 11 mg 1.64 14.91%
Chromium 35 mcg .69 1.97%
Copper 900 mcg 240 26.67%
Floride 4 mg 0 0.00%
Iodine 150 mcg 2.75 1.83%
Manganese 2.3 mg .72 31.30%
Selenium 55 mcg 2.62 4.76%
molybdenum 45 mcg 6.89 15.31%

 

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