Table 3. Protein & Amino Acid Content of Plant Foods RDA for a 130 lb Person |
USA Recommended Dietary Allowance (RDA) protein in g | amino acids in mg
|
| PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
RDA - per kg of healthy body weight | 0.8 | 14 | 19 | 42 | 38 | 19 | 33 | 20 | 5 | 24 |
RDA for 130 lb. person | 47 | 827 | 1123 | 2482 | 2245 | 1123 | 1950 | 1182 | 295 | 1418 |
Soy
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Edamame
Serving: 0.50 cup (78 g)
| 8.4 | 207 | 233 | 577 | 577 | 204 | 638 | 257 | 98 | 251 |
Number of servings to meet RDA
| 5.6 | 4.0 | 4.8 | 4.3 | 3.9 | 5.5 | 3.1 | 4.6 | 3.0 | 5.7 |
Soy Milk
Serving: 1.00 cup (245 g)
| 9.2 | 174 | 353 | 590 | 439 | 213 | 644 | 277 | 105 | 345 |
Number of servings to meet RDA
| 5.1 | 4.8 | 3.2 | 4.2 | 5.1 | 5.3 | 3.0 | 4.3 | 2.8 | 4.1 |
Tempeh
Serving: 0.50 cup (83 g)
| 15.4 | 387 | 730 | 1187 | 754 | 305 | 901 | 661 | 161 | 764 |
Number of servings to meet RDA
| 3.1 | 2.1 | 1.5 | 2.1 | 3.0 | 3.7 | 2.2 | 1.8 | 1.8 | 1.9 |
Tofu - firm
Serving: 0.50 cup (126 g)
| 10.2 | 284 | 559 | 917 | 582 | 177 | 1013 | 518 | 155 | 573 |
Number of servings to meet RDA
| 4.6 | 2.9 | 2.0 | 2.7 | 3.9 | 6.3 | 1.9 | 2.3 | 1.9 | 2.5 |
Legumes
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Black Beans - cooked
Serving: 0.50 cup (86 g)
| 7.6 | 212 | 336 | 609 | 523 | 197 | 627 | 321 | 90 | 399 |
Number of servings to meet RDA
| 6.2 | 3.9 | 3.3 | 4.1 | 4.3 | 5.7 | 3.1 | 3.7 | 3.3 | 3.6 |
Garbanzos (Chick Peas) - cooked
Serving: 0.50 cup (82 g)
| 7.3 | 200 | 312 | 517 | 486 | 193 | 569 | 270 | 70 | 305 |
Number of servings to meet RDA
| 6.5 | 4.1 | 3.6 | 4.8 | 4.6 | 5.8 | 3.4 | 4.4 | 4.2 | 4.6 |
Kidney Beans - cooked
Serving: 0.50 cup (89 g)
| 7.7 | 214 | 339 | 613 | 527 | 198 | 631 | 323 | 91 | 402 |
Number of servings to meet RDA
| 6.2 | 3.9 | 3.3 | 4.0 | 4.3 | 5.7 | 3.1 | 3.7 | 3.2 | 3.5 |
Lentils - cooked
Serving: 0.50 cup (99 g)
| 8.9 | 251 | 386 | 647 | 624 | 193 | 680 | 320 | 80 | 444 |
Number of servings to meet RDA
| 5.3 | 3.3 | 2.9 | 3.8 | 3.6 | 5.8 | 2.9 | 3.7 | 3.7 | 3.2 |
Peanut Butter
Serving: 2.00 T (32 g)
| 8.0 | 204 | 284 | 523 | 290 | 202 | 746 | 276 | 78 | 339 |
Number of servings to meet RDA
| 5.9 | 4.1 | 4.0 | 4.7 | 7.7 | 5.6 | 2.6 | 4.3 | 3.8 | 4.2 |
Peanuts - dry roasted
Serving: 0.33 cup (48 g)
| 11.4 | 289 | 401 | 740 | 410 | 286 | 1055 | 391 | 111 | 478 |
Number of servings to meet RDA
| 4.1 | 2.9 | 2.8 | 3.4 | 5.5 | 3.9 | 1.8 | 3.0 | 2.7 | 3.0 |
Pinto Beans - refried
Serving: 0.50 cup (121 g)
| 6.4 | 175 | 303 | 544 | 448 | 143 | 529 | 235 | 76 | 369 |
Number of servings to meet RDA
| 7.4 | 4.7 | 3.7 | 4.6 | 5.0 | 7.9 | 3.7 | 5.0 | 3.9 | 3.8 |
Nuts & Seeds
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Almonds
Serving: 0.25 cup (36 g)
| 7.6 | 199 | 251 | 532 | 207 | 122 | 562 | 214 | 77 | 292 |
Number of servings to meet RDA
| 6.2 | 4.2 | 4.5 | 4.7 | 10.8 | 9.2 | 3.5 | 5.5 | 3.8 | 4.9 |
Cashews
Serving: 0.25 cup (34 g)
| 5.2 | 137 | 250 | 440 | 280 | 191 | 439 | 203 | 81 | 356 |
Number of servings to meet RDA
| 9.1 | 6.0 | 4.5 | 5.6 | 8.0 | 5.9 | 4.4 | 5.8 | 3.6 | 4.0 |
Pecans
Serving: 0.25 cup (25 g)
| 2.3 | 65 | 83 | 148 | 71 | 83 | 158 | 76 | 23 | 102 |
Number of servings to meet RDA
| 20.6 | 12.7 | 13.5 | 16.8 | 31.6 | 13.5 | 12.3 | 15.6 | 12.8 | 13.9 |
Pistachios
Serving: 0.25 cup (31 g)
| 6.4 | 158 | 294 | 492 | 367 | 216 | 496 | 216 | 87 | 388 |
Number of servings to meet RDA
| 7.4 | 5.2 | 3.8 | 5.0 | 6.1 | 5.2 | 3.9 | 5.5 | 3.4 | 3.7 |
Pumpkin seeds - roasted
Serving: 0.25 cup (30 g)
| 8.8 | 227 | 373 | 704 | 360 | 272 | 823 | 291 | 168 | 460 |
Number of servings to meet RDA
| 5.4 | 3.6 | 3.0 | 3.5 | 6.2 | 4.1 | 2.4 | 4.1 | 1.8 | 3.1 |
Sunflower Seeds
Serving: 0.25 cup (32 g)
| 6.2 | 172 | 309 | 451 | 254 | 257 | 489 | 252 | 94 | 357 |
Number of servings to meet RDA
| 7.6 | 4.8 | 3.6 | 5.5 | 8.8 | 4.4 | 4.0 | 4.7 | 3.1 | 4.0 |
Walnuts - chopped
Serving: 0.25 cup (29 g)
| 4.5 | 114 | 183 | 342 | 124 | 130 | 327 | 174 | 50 | 220 |
Number of servings to meet RDA
| 10.5 | 7.3 | 6.1 | 7.3 | 18.1 | 8.6 | 6.0 | 6.8 | 5.9 | 6.4 |
Grains
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Amaranth
Serving: 1.00 cup (69 g)
| 9.3 | 268 | 401 | 606 | 515 | 288 | 600 | 384 | 125 | 468 |
Number of servings to meet RDA
| 5.1 | 3.1 | 2.8 | 4.1 | 4.4 | 3.9 | 3.2 | 3.1 | 2.4 | 3.0 |
Bread - white
Serving: 2.00 slice (50 g)
| 4.1 | 89 | 161 | 290 | 112 | 159 | 320 | 121 | 48 | 180 |
Number of servings to meet RDA
| 11.5 | 9.3 | 7.0 | 8.6 | 20.0 | 7.1 | 6.1 | 9.8 | 6.2 | 7.9 |
Bread - whole wheat
Serving: 2.00 slice (56 g)
| 7.3 | 78 | 125 | 227 | 93 | 130 | 256 | 97 | 52 | 152 |
Number of servings to meet RDA
| 6.5 | 10.6 | 9.0 | 10.9 | 24.1 | 8.6 | 7.6 | 12.2 | 5.7 | 9.3 |
Buckwheat - groats roasted
Serving: 1.00 cup (168 g)
| 5.7 | 133 | 213 | 356 | 289 | 171 | 327 | 217 | 82 | 291 |
Number of servings to meet RDA
| 8.3 | 6.2 | 5.3 | 7.0 | 7.8 | 6.6 | 6.0 | 5.4 | 3.6 | 4.9 |
Corn - kernels boiled
Serving: 1.00 cup (165 g)
| 4.5 | 119 | 243 | 446 | 272 | 188 | 421 | 205 | 54 | 297 |
Number of servings to meet RDA
| 10.4 | 7.0 | 4.6 | 5.6 | 8.3 | 6.0 | 4.6 | 5.8 | 5.5 | 4.8 |
Flour Tortilla
Serving: 1.00 med (46 g)
| 4.0 | 90 | 141 | 276 | 98 | 154 | 322 | 113 | 49 | 164 |
Number of servings to meet RDA
| 11.8 | 9.2 | 8.0 | 9.0 | 22.9 | 7.3 | 6.1 | 10.5 | 6.0 | 8.6 |
Oatmeal - boiled
Serving: 1.00 cup (234 g)
| 5.9 | 126 | 271 | 505 | 316 | 335 | 568 | 225 | 236 | 374 |
Number of servings to meet RDA
| 8.0 | 6.6 | 4.1 | 4.9 | 7.1 | 3.4 | 3.4 | 5.3 | 1.3 | 3.8 |
Quinoa - cooked
Serving: 1.00 cup (185 g)
| 8.1 | 235 | 290 | 483 | 442 | 295 | 496 | 242 | 96 | 342 |
Number of servings to meet RDA
| 5.8 | 3.5 | 3.9 | 5.1 | 5.1 | 3.8 | 3.9 | 4.9 | 3.1 | 4.1 |
Rice - brown, med grain
Serving: 1.00 cup (195 g)
| 4.5 | 115 | 191 | 372 | 172 | 156 | 402 | 166 | 58 | 265 |
Number of servings to meet RDA
| 10.5 | 7.2 | 5.9 | 6.7 | 13.1 | 7.2 | 4.9 | 7.1 | 5.1 | 5.4 |
Rice - white, med grain
Serving: 1.00 cup (186 g)
| 4.4 | 104 | 192 | 366 | 160 | 195 | 385 | 158 | 52 | 270 |
Number of servings to meet RDA
| 10.7 | 8.0 | 5.8 | 6.8 | 14.0 | 5.8 | 5.1 | 7.5 | 5.7 | 5.3 |
Seitan
Serving: 3.00 oz (85 g)
| 31.0 | 671 | 1293 | 2247 | 656 | 1077 | 2915 | 839 | 0 | 1498 |
Number of servings to meet RDA
| 1.5 | 1.2 | 0.9 | 1.1 | 3.4 | 1.0 | 0.7 | 1.4 | 0.0 | 0.9 |
Spaghetti - white
Serving: 1.00 cup (140 g)
| 6.7 | 136 | 258 | 456 | 127 | 292 | 498 | 176 | 85 | 284 |
Number of servings to meet RDA
| 7.1 | 6.1 | 4.4 | 5.4 | 17.7 | 3.8 | 3.9 | 6.7 | 3.5 | 5.0 |
Spaghetti - whole wheat
Serving: 1.00 cup (140 g)
| 7.5 | 175 | 290 | 510 | 165 | 275 | 566 | 200 | 97 | 323 |
Number of servings to meet RDA
| 6.3 | 4.7 | 3.9 | 4.9 | 13.6 | 4.1 | 3.4 | 5.9 | 3.0 | 4.4 |
Vegetables
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Baked Potato
Serving: 1.00 med (173 g)
| 4.3 | 93 | 175 | 260 | 263 | 121 | 351 | 157 | 67 | 244 |
Number of servings to meet RDA
| 11.0 | 8.9 | 6.4 | 9.5 | 8.5 | 9.3 | 5.6 | 7.5 | 4.4 | 5.8 |
Broccoli - cooked, chopped
Serving: 1.00 cup (156 g)
| 3.6 | 82 | 180 | 216 | 234 | 88 | 244 | 152 | 48 | 212 |
Number of servings to meet RDA
| 13.1 | 10.1 | 6.2 | 11.5 | 9.6 | 12.8 | 8.0 | 7.8 | 6.2 | 6.7 |
Carrot - 5 12 inches long
Serving: 1.00 small (50 g)
| 0.5 | 20 | 38 | 51 | 51 | 52 | 51 | 96 | 6 | 35 |
Number of servings to meet RDA
| 100.6 | 41.4 | 29.5 | 48.7 | 44.0 | 21.6 | 38.2 | 12.3 | 49.2 | 40.5 |
Kale - cooked, shredded
Serving: 1.00 cup (130 g)
| 2.5 | 52 | 148 | 173 | 148 | 56 | 215 | 111 | 30 | 135 |
Number of servings to meet RDA
| 18.9 | 15.9 | 7.6 | 14.3 | 15.2 | 20.0 | 9.1 | 10.6 | 9.8 | 10.5 |
Romaine Lettuce - shredded
Serving: 1.00 cup (56 g)
| 0.7 | 16 | 58 | 54 | 58 | 22 | 60 | 42 | 6 | 48 |
Number of servings to meet RDA
| 67.5 | 51.7 | 19.4 | 46.0 | 38.7 | 51.0 | 32.5 | 28.1 | 49.2 | 29.5 |
Tomato
Serving: 1.00 med (123 g)
| 1.1 | 17 | 22 | 31 | 33 | 18 | 50 | 33 | 7 | 22 |
Number of servings to meet RDA
| 43.0 | 48.7 | 51.0 | 80.1 | 68.0 | 62.4 | 39.0 | 35.8 | 42.2 | 64.5 |
Fruit
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Apple
Serving: 1.00 med (138 g)
| 0.4 | 7 | 8 | 18 | 17 | 2 | 9 | 8 | 1 | 17 |
Number of servings to meet RDA
| 118.2 | 118.2 | 140.3 | 137.9 | 132.1 | 561.4 | 216.7 | 147.7 | 295.5 | 83.4 |
Banana
Serving: 1.00 med (118 g)
| 1.3 | 91 | 33 | 80 | 59 | 20 | 69 | 33 | 11 | 55 |
Number of servings to meet RDA
| 36.4 | 9.1 | 34.0 | 31.0 | 38.1 | 56.1 | 28.3 | 35.8 | 26.9 | 25.8 |
Orange
Serving: 1.00 med (131 g)
| 1.2 | 24 | 33 | 30 | 62 | 39 | 62 | 20 | 12 | 52 |
Number of servings to meet RDA
| 39.4 | 34.5 | 34.0 | 82.7 | 36.2 | 28.8 | 31.5 | 59.1 | 24.6 | 27.3 |
Strawberries - whole
Serving: 1.00 cup (144 g)
| 1.0 | 17 | 23 | 49 | 37 | 12 | 59 | 29 | 12 | 27 |
Number of servings to meet RDA
| 47.3 | 48.7 | 48.8 | 50.6 | 60.7 | 93.6 | 33.1 | 40.8 | 24.6 | 52.5 |
Seaweed
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Spirulina - dried
Serving: 1.00 tbsp (7 g)
| 4.0 | 76 | 225 | 346 | 212 | 126 | 375 | 208 | 65 | 246 |
Number of servings to meet RDA
| 11.8 | 10.9 | 5.0 | 7.2 | 10.6 | 8.9 | 5.2 | 5.7 | 4.5 | 5.8 |
Protein Powders
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Naturade Soy Protein
Serving: 0.33 cup (28 g)
| 24.0 | 618 | 1178 | 1939 | 1552 | 640 | 2184 | 912 | 305 | 1157 |
Number of servings to meet RDA
| 2.0 | 1.3 | 1.0 | 1.3 | 1.4 | 1.8 | 0.9 | 1.3 | 1.0 | 1.2 |
Naturade Soy-Free Protein
Serving: 0.33 cup (28 g)
| 22.0 | 533 | 1182 | 1785 | 1455 | 445 | 1957 | 918 | 228 | 1115 |
Number of servings to meet RDA
| 2.1 | 1.6 | 0.9 | 1.4 | 1.5 | 2.5 | 1.0 | 1.3 | 1.3 | 1.3 |
Animal
|
Food | PRO | HIS | ISO | LEU | LYS | MET CYS | PHE TYR | THR | TRP | VAL |
Beef - ground, 15% fat, pan-broiled
Serving: 3.00 oz (85 g)
| 20.9 | 681 | 924 | 1631 | 1733 | 745 | 1459 | 811 | 108 | 1028 |
Number of servings to meet RDA
| 2.3 | 1.2 | 1.2 | 1.5 | 1.3 | 1.5 | 1.3 | 1.5 | 2.7 | 1.4 |
Chicken - roasted
Serving: 1.00 leg (52 g)
| 14.1 | 417 | 708 | 1028 | 1152 | 562 | 1004 | 583 | 158 | 684 |
Number of servings to meet RDA
| 3.4 | 2.0 | 1.6 | 2.4 | 1.9 | 2.0 | 1.9 | 2.0 | 1.9 | 2.1 |
Egg - hard boiled
Serving: 1.00 large (50 g)
| 6.3 | 149 | 343 | 537 | 452 | 342 | 591 | 302 | 76 | 384 |
Number of servings to meet RDA
| 7.5 | 5.6 | 3.3 | 4.6 | 5.0 | 3.3 | 3.3 | 3.9 | 3.9 | 3.7 |
Milk - 2% fat
Serving: 1.00 cup (244 g)
| 8.1 | 178 | 447 | 808 | 569 | 464 | 768 | 251 | 98 | 532 |
Number of servings to meet RDA
| 5.8 | 4.6 | 2.5 | 3.1 | 3.9 | 2.4 | 2.5 | 4.7 | 3.0 | 2.7 |
Tuna
Serving: 3.00 oz (85 g)
| 21.7 | 638 | 999 | 1762 | 1992 | 874 | 1579 | 950 | 243 | 1117 |
Number of servings to meet RDA
| 2.2 | 1.3 | 1.1 | 1.4 | 1.1 | 1.3 | 1.2 | 1.2 | 1.2 | 1.3 |
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