Teen FAQs

How can I make sure I'm getting enough protein?

The simplest way to get enough protein is to eat enough healthy food so that you're not losing weight and make sure that you include several servings a day of foods like soy products, beans, nuts, and nut butters that provide protein. Just eating vegetables will not supply your body with enough protein. If you want to check on whether or not you're getting enough protein, look at the list below and check off the foods and amounts you eat. Girls and boys age 9-13 need at least 34 grams of protein a day. From age 14-18 boys need 52 grams a day and girls need 46 grams.

Protein in Common Vegan Foods
Food	Serving size	Grams of Protein in a serving
Tofu, firm	4 ounces	11
Tofu, regular	4 ounces	9
Tempeh	4 ounces	22
Soybeans, cooked or canned	1 cup	29
Veggie burger	1 patty	13*
Tofu hot dog	1 link	8*
Soymilk	1 cup	7*
Soy yogurt	6 ounces	6*
Lentils, cooked or canned	1 cup	18
Black beans, cooked or canned	1 cup	15
Kidney beans, cooked or cnd	1 cup	13
Chickpeas, pinto beans, cooked or canned	1 cup	12
Vegetarian baked beans	1 cup	12
Black-eyed peas, cooked or cnd	1 cup	11
Peanut butter	2 Tablespoons	8
Almonds	¼ cup	8
Sunflower seeds	¼ cup	6
Cashews	¼ cup	5
Almond butter	2 Tablespoons	5
Spinach, cooked	1 cup	5
Broccoli, cooked	1 cup	4
Quinoa (grain), cooked	1 cup	9
Pasta, cooked	1 cup	8
Whole wheat bread	2 slices	5
Brown rice, cooked	1 cup	5

*Varies � check product label

by Reed Mangels, PhD, RD