Infographic: Protein in Vegetables

This simple (albeit slightly confusing) infographic entitled "Protein in Vegetables" is a testament to the ever growing public awareness that protein can be found in a variety of plants and plant-based foods.

As more and more studies and research seems to indicate that too much protein from animal-based foods (meat and dairy products) may contribute to weight gain as well as risks for certain diseases, getting protein from plants (vegetables, fruits, nuts, seeds, beans and legumes) instead of from animals really does makes sense for anyone who wants to lose weight (including belly fat) and improve their health because vegetables, in particular, are generally low in calories and dense in nutrients, including dietary fiber, vitamins and minerals.

Although many vegetables and fruits are a healthy source of protein, beans and legumes are plant-based protein powerhouses.   For example, one cup of dry beans typically contains 16 grams of protein.

I'm not sure what the percentage values in this infographic actually refer to, but here is some information on the three vegetables and one fruit pictures:
  • 10 ounces of raw Spinach contain about 8 grams of protein
  • 8 ounces of raw Cauliflower contains about 2 grams of protein
  • 1 raw, unpeeled 8" Cucumber contains about 2 grams of protein
  • 1 raw, unpeeled, medium Italian (Roma) tomato contains about 1 gram of protein
The recommended dietary allowance (RDA) for protein is:
  • 13 grams - Children ages 1 – 3
  • 19 grams - Children ages 4 – 8
  • 34 grams - Children ages 9 – 13
  • 46 grams - Girls ages 14 – 18
  • 52 grams - Boys ages 14 – 18
  • 46 grams - Women ages 19 – 70+ 
  • 56 grams - Men ages 19 – 70+ 56
Infographic Source:  Unknown - please leave a comment if you are the creator and I will give proper credit.

Related:  Infographic:  High Protein Foods
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