veg foods & their protein grams

im trying to stay away from fish as a protein source (even tho i eat it now & then) since i am trying to lose weight but then also hopefully gain some muscle which i know don't go together. i have a list of what i eat but need some help on other sources and their protein contents in 'normal' day to day portion sizes. thanks

1 large egg = 6.3

1/2 cup tofu = 10.3

1 cup kidney beans = 13.5

1 cup lentils = 17.9

1 cup lowfat cottage cheese = 31.1

1 cup chickpeas = 11.9

addition... 1 cup oats (uncooked i believe) = 28-32 (i never knew that it had that much)

ones i try to limit...

3 oz quorn mince = 12.6

3.5 oz quorn chicken pieces = 14.0

You could also add nuts and seeds to your list.  Expect they would appear on the 'ones I try to limit' list.   1oz almonds is a big enough serving and contains 6g protein.  1oz pumpkin seeds contains 7g protein.  Quinoa grain is another good one.  A 43g (dry) serving contains 6g protein.

whoa lentils have a ton! what is the best way to cook them?

Original Post by curious5588:

whoa lentils have a ton! what is the best way to cook them?

i cant remember which lentils are that much.  i usually put them in a slow cooked casserole, with some indian spices & other veggies.  red ones will sort of disappear but there are some nice green puy lentils (which i think have the most protein) they stay nice and firm, almost mince like. if you put them in a casserole make sure to have enough water/broth.  they give some people heart burn though.  some people make sure to soak them overnight before cooking them to make them easier to digest. they are very versatile & the regular green (not puy) ones are good in soups.  i usually add them cooked after i have made the soup.  it helps to stretch the soup out further.

That's a cup of cooked lentils.....

This link has an excellent list of protein for vegetarian foods.  Scroll down past the article for the charts.  Good reading too!

http://www.vegparadise.com/protein.html

Original Post by redkitty:

This link has an excellent list of protein for vegetarian foods.  Scroll down past the article for the charts.  Good reading too!

http://www.vegparadise.com/protein.html

 Thanks for that but there seems to be something wrong with the website. Maybe its temporary.

"addition... 1 cup oats (uncooked i believe) = 28-32 (i never knew that it had that much)"

There's no way a cup of oats has that much protein. 1/2 cup of steel cut oats has 12 g, 1/2 cup of oat bran has 7.5 g and 1/2 of rolled oats has about 6 g.

Don't forget soy milk. I buy Silk Light and it has 6 g/ protein per 1 cup.

Original Post by cellophane_star:

"addition... 1 cup oats (uncooked i believe) = 28-32 (i never knew that it had that much)"

There's no way a cup of oats has that much protein. 1/2 cup of steel cut oats has 12 g, 1/2 cup of oat bran has 7.5 g and 1/2 of rolled oats has about 6 g.

Don't forget soy milk. I buy Silk Light and it has 6 g/ protein per 1 cup.

yes ok that does make sense from what i knew before about oats as i never heard of it having that much before.

but then now im confused because in this very site they have the nutritional content for oats: http://caloriecount.about.com/cc/item/20038.h tml which says 26 grams of protein for 1 cup oats? samething on fitday.com

and then on wikipedia (i know its not the best site to look for information like this, but can't seem to get on the usda site), it says 100g (there's around 200 grams per cup?) of oats = 17 grams of protein. but i have seen on some other sites that oats are 6 grams of protein, but after i saw a higher amount else where i figured they meant uncooked oats?

if you could clarify this for me i would really appreciate it, as i have been basing my some of my protein intake on oats and now i dont know what to trust.

rnjt, I hope that link works for you now...it's working fine for me.  Great info there you might find very useful!

Original Post by redkitty:

rnjt, I hope that link works for you now...it's working fine for me.  Great info there you might find very useful!

 ok thanks so much. so i see that it is cooked oats at 6-7.  good site too.