Friday, June 10, 2016
Here's how some vegetable-based foods stack up protein-wise, and then maybe we can figure out what qualifies as packed with protein. I decided to base the following info* on 100 calories' worth of the food (cooked), since serving sizes can be sort of meaningless (though I've included them to show what you get for 100 calories). The items are ranked from the most to the least protein per 100 calories:
Tofu, firm (2.5 ounces, 1/3 cup) = 12g protein, 2g carbs (1.6g fiber)
Lentils (scant 1/2 cup) = 8g protein, 18g carbs (8g fiber)
Black beans (scant 1/2 cup) = 6.9g protein, 18g carbs (7g fiber)
Chickpeas (scant 1/2 cup) = 5.8g protein, 18g carbs (5g fiber)
Quinoa (scant 1/2 cup) = 3.7g protein, 18g carbs (2.3g fiber)
Brown rice (scant 1/2 cup) = 2.2g protein, 21g carbs (1.3g fiber)
Barley (1/2 cup) = 1.9g protein, 23g carbs (3g fiber)
Now, these numbers of course do not reflect how "complete" the protein is—as in which of the essential amino acids they contain. That's a whole other can of wax, or ball of worms. But I just want cookbook authors and other food writers to stop saying that quinoa is reeeelly high in protein. It's definitely higher than other grains for which it is often substituted, but packed it ain't.
For my money, it's LENTILS FOR THE WIN! (I would have said tofu, but honestly there are a lot of people who avoid tofu for one health reason or the other.)
And of course if you're into eating animals and animal products (it sounds so wrong when you say it like that), you're made in the shade. One hundred calories of most lean meat—so we're not talking about sausages here, 'kay?—will give you in the neighborhood of 25g protein and no carbs to speak of.
For the record: I'm very fond of quinoa. I eat it every single day for breakfast. So there.
* data is [are, for you linguistic pedants] from the USDA's nutrition database, so if you have a quarrel, take it up with the gov.
Posted by Kate Slate at 9:14 AM