Plant-based foods: how much do you need to eat to balance the protein content of meat? (2023)

Ideally, everyone should see a doctor before starting a new diet.

STACKER.COM - People who want to go vegetarian or vegan often face the long-standing and pervasive concern that plants simply don't provide the right amounts of protein and essential nutrients.

While it is true that animal meat can provide many of the nutrients that the human body needs, it cannot provide all of them, and the same is true for plants.healthy mealaccording to the Department of Agriculture, it should consist of non-starchy fruits and vegetables (50%), whole grains from unprocessed starchy foods (25%), and lean protein (25%). The last food group is a point of contention.

Plants certainly contain high-quality protein, but in different amounts than the same portion of meat. Legumes generally have a higher protein content than other crops and significantly more fiber than any animal product. Some fruits are full of key vitamins like vitamin C and are better sources of healthy fats that your body needs to function properly. However,meat also provides essential nutrientswhich are not found in most plants, but which can and should complement each other.

Another issue that has taken center stage in recent years is the roadMeat production affects climate change. Activists and environmental agencies are trying to raise awareness by spreading data-backed messages about how toxic the industry is to the planet. DOWN2021 report published in Nature Foodfor example, they found that the global greenhouse gas emissions produced by the meat industry are twice as high as those caused by plant-based food production.

However, there are many factors to consider before adopting any type of diet. Habits, preferences and food availability are often decisive factors, but health and well-being are equally important when making dietary decisions. Ideally, everyone should see a doctor before starting a new diet.

Afraidstudied how many different plant-based foods you would need to eat to get the same amount of protein as from meat, using data fromMy food data.

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broccoli

- Protein per 100g: 2.4g
--- Protein per 200 kcal: 13.6 g
- The amount of protein corresponding to 100 g / 200 kcal of chicken breast: 1337.5 g / 600.0 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 1291.7 g/467.6 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 1195.8g/314.7kcal

Not everyone is a fan of tasty green buds, but we all should be. In addition to providing protein,broccoliIt is low in calories and high in antioxidants and fiber. It is also an excellent supplier of iron, potassium and vitamins C and K. If you prefer a vegetarian diet, the recipe for a casserole with any type of cheese can suit even the most demanding gourmets.

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Asparagus

- Protein per 100g: 2.4g
--- Protein per 200 kcal: 21.8 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 1337.5g/374.3kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 1291.7 g/291.7 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 1195.8g/196.3kcal

There are over 300 speciesasparagus. The most common variety ismedical asparaguslow-calorie edible plant with an impressive list of nutrients. Asparagus is an excellent source of vitamin K, which is essential for maintaining healthy bones and preventing blood clotting. It is also full of vitamin C, calcium, phosphorus, potassium and folic acid.

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spinach

- Protein per 100g: 3.0g
--- Protein per 200 kcal: 25.8 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 1070.0 g/316.3 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 1033.3 g/246.5 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 956.7g/165.9kcal

The green leaf has enjoyed free positive marketing since the 1930s, when the comic book character Popeye began promoting canned goods.spinachas an instant muscle building food. You may not automatically see the benefits of consuming spinach, but rest assured that it is a nutrient-dense vegetable. The favorite food of the beloved sailor is rich in potassium, calcium, beta-carotene and vitamins A and K, as well as iron, which is important forhealthy red blood cells.

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Sweet corn

- Protein per 100g: 3.3g
--- Protein per 200 kcal: 7.6 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 972.7g/1073.7kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 939.4 g/836.8 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 869.7g/563.2kcal

Sweet cornPleasing to the eye and palate. It is also full of vitamins and minerals. When ripe and dry corn is harvested, it is considered a grain, but when young and tender, it is a vegetable. Sweet corn not only makes salads tastier, but can also add an interesting twist to traditional dishes. Have you ever triedsouthern corn pancakes? done.

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artichokes

- Protein per 100g: 3.3g
--- Protein per 200 kcal: 13.9 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 972.7 g/587.1 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 939.4 g/457.6 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 869.7g/307.9kcal

The world famous Mediterranean diet includesartichokesin many of its rules. They can be served marinated, stuffed, truffle or grilled. The limit for this sophisticated ingredient is the cook's imagination. Regardless of the method of preparation, artichokes are a low-glycemic product, rich in vitamin C and calcium.

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Bruxelles

- Protein per 100g: 3.6g
--- Protein per 200 calories: 14.2 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 891.7g/574.6kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 861.1 g/447.9 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 797.2g/301.4kcal

Vegetables that look like mini cabbages are gigantic in nutrients.Bruxellesare an excellent source of folic acid and vitamins K and C. They are high in fiber and low in calories, which is an ideal combination for maintaining a healthy digestive system. If you can't get your kids to eat them cooked, try chopping them up and frying them golden brown in olive oil with sea salt and minced garlic cloves, or bake them in the oven with the same ingredients.

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white mushrooms

- Protein per 100g: 3.6g
--- Protein per 200 calories: 27.5g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 891.7g/296.7kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 861.1 g/231.3 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 797.2g/155.6kcal

European cuisine prefers dishes with creamy sauces made from cooked mushrooms, while Asians traditionally prefer them raw or lightly cooked. Either way, vitamins B5, B2 (riboflavin), B3 (niacin) and copper are rich inwhite mushrooms.

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Quinoa

- Protein per 100g: 4.4g
--- Protein per 200 calories: 7.3 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 729.5g/1117.8kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 704.5 g/871.2 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 652.3g/586.3kcal

Introduced in recent years as a superfood,Quinoahas more nutrients than other cereals. Since it does not grow on grass such as wheat, rice or oats, it is considered a pseudocereal. Andean whole grain, known to indigenous tribes centuries before colonial times, is rich in potassium, manganese, phosphorus, iron, selenium and magnesium. It is a fiber-rich food with a low glycemic index.

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Green peas

- Protein per 100g: 5.4g
--- Protein per 200 kcal: 12.8 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 594.4 g/637.5 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 574.1 g/496.9 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 531.5g/334.4kcal

Green peasthey are nutritious, healthy and easy to digest; therefore, they are one of the first foods given to infants. Picking tiny legumes helps develop fine motor skills while providing vitamins K, C and B, manganese, copper and iron.

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son of a bitch

- Protein per 100g: 6.8g
--- Protein per 200 calories: 11.1 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 472.1 g/735.1 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 455.9 g/573.0 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 422.1g/385.6kcal

Different typeswantonThey have been part of the diet of Mesoamerican peoples since pre-Hispanic times. Fast forward to today's southern Europe and you'll find them in a variety of recipes. Although they are full of vitamins and minerals, the amount of iron they contain is really impressive, even more than green leafy vegetables.

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White beans

- Protein per 100g: 8.2g
--- Protein per 200 kcal: 11.8 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 391.5 g/691.5 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 378.0 g/539.0 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 350.0g/362.7kcal

Like all his "cousins",White beansThey are full of fibre, minerals and vitamins. In Spain, cooked legumes are combined with olive oil, chopped spring onions, bay leaves, sun-dried tomatoes, garlic and salt for an easy and flavorful dish that is served cold in summer or warm in winter.

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barmalini // Shutterstock

shelled peas

- Protein per 100g: 8.3g
--- Protein per 200 calories: 14.1 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 386.7 g/578.7 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 373.5 g/451.1 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 345.8g/303.5kcal

Several Mediterranean, African and Middle Eastern countries are includedshelled peasin their traditional dishes for centuries. As a hummus-like puree, in stews or soups, various types of shelled peas are prepared with all sorts of seasonings, meats, and spices to create flavorful, nutrient-packed recipes that eventually found their way to the West.

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beans

- Protein per 100g: 8.7g
--- Protein per 200 kcal: 13.7 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 369.0g/595.6kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 356.3 g/464.2 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 329.9g/312.4kcal

On a vegetarian or vegan diet, the main concern for dieters is adequate intake of iron, B vitamins and folate, which are commonly found in meat, eggs and dairy. However,beansThey are a reliable source of these nutrients, as are other legumes.Slow Cooked BBQ Honey BeansThey are popular in Southern cuisine.

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MMPHOTO // Shutterstock

black beans

- Protein per 100g: 8.9g
--- Protein per 200 kcal: 13.4 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 360.7 g/609.0 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 348.3 g/474.6 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 322.5g/319.4kcal

Black beans are the main ingredient in Caribbean comfort food. From "arroz congrí" in Cuba, through "pavilion" in Venezuela, to "feijoada" in Brazil,black beanshave become a culinary and cultural staple that has won fans beyond the borders of Latin America, becoming a global source of protein.

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fasola pinto

- Protein per 100g: 9.0g
--- Protein per 200 kcal: 12.6 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 356.7 g/647.6 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 344.4 g/504.8 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 318.9g/339.7kcal

Without Mexican cuisine, Tex-Mex and Cal-Mex cannot existfasola pinto. As the main ingredient in burritos and chili con carne, or as a great accompaniment to Baja fish tacos, pinto beans are delicious and nutritious. They are especially rich in iron and phosphorus.

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lentils

- Protein per 100g: 9.0g
--- Protein per 200 kcal: 15.6 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 356.7 g/523.1 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 344.4 g/407.7 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 318.9g/274.4kcal

This tasty legume is famousmain source of fibre. However, they also contain significant amounts of iron and folic acid. Many cultures have created savory dishes from brown, green or red lentils. One you can't miss is thisturkish lentil soupfrom red lentils, extra virgin olive oil, garlic and Aleppo pepper flakes.

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frijoles borlotti

- Protein per 100g: 9.3g
--- Protein per 200 kcal: 13.7 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 345.2 g/595.6 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 333.3 g/464.2 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 308.6g/312.4kcal

Endemic to the northern part of South America,frijoles borlottibecame popular with Italian and Portuguese stews, soups and appetizers. Their attractive pink color with red flecks and creamy consistency make them ideal for both hot and cold dishes.

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large white bean

- Protein per 100g: 9.7g
--- Protein per 200 kcal: 14.0 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 330.9 g/582.9 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 319.6 g/454.3 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 295.9g/305.7kcal

If you're looking for nutrient-rich beans, look no further.large white beancontain higher amounts of iron, magnesium, phosphorus, potassium, copper and manganese than their legume counterparts. They are also packed with folate and vitamin E and are the greatest source of protein among beans.

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bean sprouts

- Protein per 100g: 13.1g
--- Protein per 200 calories: 21.5g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 245.0 g/379.5 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 236.6 g/295.8 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 219.1g/199.1kcal

Although common in traditional Asian dishes, in recent decadesbean sproutsfound their way into Western recipes, even sandwiches. Although they have a mild flavor, they are rich in nutrients such as magnesium, copper, manganese, vitamin C, B vitamins and folates.

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Brand tofu

- Protein per 100g: 17.3g
--- Protein per 200 calories: 24.0 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 185.5 g/340.0 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 179.2 g/265.0 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 165.9g/178.3kcal

Brand tofuYou can transform the vegan chef's kitchen into a laboratory for experiments. It can be used to replace beef, chicken or cheese in hundreds of recipes while adding impressive amounts of calcium, manganese, copper and selenium.

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edamame

- Protein per 100g: 18.2g
--- Protein per 200 calories: 21.2 g
- Amount of protein equivalent to 100g/200kcal of chicken breast: 176.4g/384.9kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 170.3 g/300.0 kcal
- Amount of protein equivalent to 100 g/200 kcal of beef steak: 157.7 g/201.9 kcal

Popularized in the Western world by Japanese restaurants,edamamehas been part of the Asian diet for centuries. Young, tender soybeans in pods are boiled in water with a pinch of salt and ready! Legumes are rich in minerals, folates and B vitamins.

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Peanut butter

- Protein per 100g: 24.1g
--- Protein per 200 kcal: 8.2 g
- Amount of protein equivalent to 100 g/200 kcal of chicken breast: 133.2 g/995.1 kcal
- Amount of protein corresponding to 100 g/200 kcal of pork chop: 128.6 g/775.6 kcal
- Amount of protein equivalent to 100g/200kcal of flank steak: 119.1g/522.0kcal

Despite his name,misfortunethey are not nuts; are legumes Plain peanut butter (no added sugar, vegetable oil or other additives) is rich in vitamins E, B3 (niacin) and B6, as well as manganese and magnesium. It's a protein-rich food and a source of healthy fats that help lower bad LDL cholesterol and reduce the risk of heart disease.

This story originally appeared on Thistle and was produced and distributed in association with Stacker Studio.

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