You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:
- Babies need about 10 grams a day.
- School-age kids need 19-34 grams a day.
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
A good way understand how much you need is to multiply 0.8 grams by how many kilograms you weigh.
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.
https://www.webmd.com/food-recipes/protein
Plant-based protein chart
United States Department of Agriculture National Nutrient Database for Standard Reference | |||
Plant based protein per 100g (g) | Animal based protein per 100g (g) | ||
Soy beans | 36.49 | Chicken, pork | 27.00 |
Peanut butter | 25.00 | Beef | 26.00 |
Adzuki beans | 20.00 | Cheese (Cheddar) | 25.00 |
Almonds | 21.00 | Eggs | 13.00 |
Chickpeas, pumpkin seeds | 19.00 | McDonald’s Big Mac | 12.00 |
Vegan Athletes
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