Daily Raw Inspiration – Raw Vegan Protein Sources

Good Protein Sources on the Raw Diet

  • Kale and other greens
  • Cauliflower and other veggies
  • Garbanzo beans, sprouted
  • Almonds and other nuts
  • Sunflower seeds and other seeds
  • Almond butter and other nut-butters
  • Peaches, bananas, and other fruits

Here is the protein content of some of the foods on The Garden Diet Programs:

Raw Food – Grams of Protein

Nuts, Legumes, Seeds…
1 cup chickpeas (garbanzo beans) – 39 g
1 cup almond butter – 36g
1 tbspn cashew butter – 3g
1 cup almonds – 30g
1 cup pistachio nuts – 25g
100 gm cashews, raw – 18g
1 cup filberts – 17g
1 cup sunflower seeds – 29g
1 cup pumpkin seeds – 24g

1 large head cauliflower – 17g
1 cup cauliflower – 2g
1 cup kale – 2g
1 cup spinach – 1g
1 cup vegetable juice – 2g
1 cup alfalfa sprouts – 1g
100 gm seaweed – 2g

1 cup orange juice – 2g
1 cup oranges – 2g
1 cup bananas – 2g
1 peach – 2g
1 apple – 1g
1 cup grapes – 1g
1 cup coconut water – 8g

You can look up these and any foods in this database to see the nutritional content of the foods you eat: http://nutritiondata.self.com/

The RDA (recommended daily allowance) of protein for an adult woman is 46g and for a man is 56g. Source: http://www.dietaryfiberfood.com/protein-requirement.php

So, if you eat a cup of soaked chickpeas, 2 cups of vegetables, and 3 fruits a day, you’ll have all the protein you need as a woman! Or you could eat 1 large cauliflower, 7 cups additional vegetables, 2 cups orange juice, and 6 peaches. A man could add 5 bananas or a cup of almonds to that and have more than the required amount of protein.

The quality of the protein is also good to consider. Protein from animal sources takes a lot of energy for the body to convert to usable protein. The best source of easily absorbed protein is from dark leafy greens. A green juice and a big salad and/or veggie-based meal would be a good idea every day!

Before running off and ingesting huge amounts of chickpeas and nuts, consider that mother’s milk has the same protein content as fruit, and that a baby doubles its weight in one year of drinking only mother’s milk. It may therefore not be necessary to eat foods high in protein, but rather more of the foods that have what may be an ideal protein concentration for humans. (Concept courtesy of Loren Lockman).

We haven’t forgotten the sun-stewed-greens recipe we promised to share with you— look for that later this month on The Garden Diet Blog!

In Joy!

This entry was posted in Nutrition, Plant Based Diet, protein, Proteins, Raw Food Diet, Raw Vegan Diet, Staying Raw and tagged . Bookmark the permalink.

13 Responses to Daily Raw Inspiration – Raw Vegan Protein Sources

  1. lilly says:

    Hello, I’m actually trying to gain weight, I’ve been thin since I was a little girl. I’m 50 now, while I love my slim figure, I would love to gain 10 lbs. I know I need to eat more than others in protein for my gym sessions to works for me and build muscle (aka healthy weight not fat) I don’t like fast food, and I’m not raw food, though I wants to start eating more veg for better health, especially raw help my skin and eye sight, so how much of veg I need to consume to meet my protein intake? also will juicing it be ok, not used to eating lots, 2-3 meals a day. Thanks

  2. Lexi Porter says:

    Nice article! I love it that you gave actual protein amounts for all sorts of normal foods (I’m an enthusiastic user of nutritiondata.com for that very reason).

    I’ve just written a post on my blog about the whole ‘how do you get protein on a raw food diet’ question, and I’ve included a link to your article.


  3. Jinjee says:

    Hi Barbara,
    Great points! I’ve heard the same about legumes too. In my experience, I can eat a small amount of chick-peas with no problem, but I used to have to be careful about eating too much or combining them or they would make me bloat. This has gotten much better the longer I’ve been raw. Also important to soak them long enough, but not too long. 24 hours seems ideal. They make a wonderful humus!! Regarding the fat in the nuts, yes, eating a cup of cashews and a few avocados you could be over the recommended daily allowance of fat, however in my view these allowances were created based on people getting most of their fat from animal products which of course contain deadly cholesterol. If everyone ate raw vegan, I believe we’d see a higher RDA of fat on those charts, because of all the benefits of plant fats.

  4. Jinjee says:

    Thanks for stopping by. I eat the raw organic hulled ones from the bulk bin.

  5. Jinjee says:

    You can look it up here: http://www.nal.usda.gov/fnic/foodcomp/search/
    avocado: 2.67 grams of protein

  6. joesy roberts says:

    How much protein does an avocado have also bee pollen

  7. Moe says:

    what type of sunflower seeds do you recommend eating? whple black oiled or hulled?

  8. Barbara Lowell says:

    It seems to me that I have read to eat no legumes raw because of various things the body cannot digest. Also eating a cup of nuts is eating FAT mostly, or certainly more than one should, according to Dr. Graham, Fred Patenaude and lots of other instructors who are claiming we are in just as much trouble as raw vegans by eating so much nuts and fats and coconuts as SAD are eating other jeopardizing things. Very hard to know what to do about all this conflict back and forth. What do you think?

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  10. Jinjee says:

    Thanks! I was amazed too, especially after how often one gets asked that question, like its such an impossible thing.

  11. Jinjee says:

    We soak them for about 12-24 hours, rinsing them each night and morning, especially if soaking for longer than that. They can start to smell a bit sour after soaking for a few days, by the time their tails start sprouting…and rinsing seems to help prevent that smell.

  12. Ken says:

    How long should one soak chickpeas before eating them? And do they need to be cooked at all?

  13. Jamie Pierce says:

    What great information about vegan protein sources. It is really eye opening to realise just how small the amount of food you need to consume to meet your daily protein requirements.

    Thanks for the post Jinjee, keep up the quality information.


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