Vegan foods with very high kcal-protein ratio

[car356]

Do you know some vegan foods that are low in calories and high in proteins? Textured vegetable protein has about 15 grams of protein per 100 kcal, seitan has 20 grams and pulled oats (this is Finnish thing I guess) 13 grams.

More foods like this would make cutting a lot easier!

 

[tommy7676]

@car356 I think tofu is supposed to be pretty good

 

[leon245]

@car356 I cook dried lentils for my daily protein intake, I eat a lot of nuts/seeds aswell, only they're are rich in calories.

 

[dawn16]

@car356 Lentils are magic. Dirt cheap, tasty, very high in protein.

There's also tofu, seitan, protein powder, beans, etc

 

[maeveforchrist]

@car356 No plant has a protein content of over 35% of kcal, and that's just edamame or soybeans. But it seems you are fine with eating processed food so in order from least processed to most processed your options are: tofu/tempeh -> seitan -> protein powder. If you are just looking for new meals because you are bored with what you are eating I can recommend this website:

https://proteinpow.com/recipes-category

You can just pick the type of protein you have, or sort by vegan recipes. There are hundreds of recipes both savoury and sweet so it should cover you. Good luck man

 

[cofexcacespap]

@maeveforchrist Huh? Where did you get that 35%? Looking now, if you consider insoluble fibre, even black beans have more than that?

 

[maeveforchrist]

@cofexcacespap Cronometer: 700 kcal per 100 grams, and 44 grams of protein. 44 × 4 = 176kcal. 176/700 = 25% protein as is stated in the info.

Verywellfit.com: 109 kcal per serving, 7 grams of protein. 7 x 4 = 28kcal. 28/109 = 25.5% protein.

Nutritionx.com: 227 kcal per cup, 15 grams of protein. 15 x 4 = 60kcal. 60/227 = 26% protein.

Pretty consistent across the board, and that's for raw beans. If you cook them you usually add oil and some other vegetables, bringing the percentage even lower. Where did you get your number from?

 

[bodhi_zapha]

@maeveforchrist Quality math/justification. Respect.

 

[personalizedbook]

@maeveforchrist

Cronometer: 700 kcal per 100 grams, and 44 grams of protein. 44 × 4 = 176kcal. 176/700 = 25% protein as is stated in the info.

If we were going to be very picky that's not quite right. The insoluble fiber in beans is 0 cals/gram and the soluble is 2 cals/gram. About half of the fiber in beans is insoluble so it really is more like:

100 g cooked black beans = 8.9 g protein, 0.5 g fat, 15 g non-fiber carbs, 4.4 g insoluble fiber carbs, 4.4 g soluble fiber carbs

That's 0.5 * 9 + 8.9 * 4 + 15 * 4 + 4.4 * 2 + 4.4 * 0 = 109 calories

(8.9*4)/109=0.326=32.6% protein

Cronometer et al., uses the full carb value for their calculation and doesn't take into account the reduced calories from the fibers and so it incorrectly lists the protein content as ~25%.

Of course, carbs being 4 cal/g, protein 4 cal/g, etc. is an estimate as well so really we are all just shooting closer and closer to a 'true' value but there is no way to be 100% accurate.

 

[maeveforchrist]

@personalizedbook Is there any real research on insoluble and soluble fiber caloric content? I never managed to find any.

 

[personalizedbook]

@maeveforchrist I don't think there is a comprehensive database, usually you just have to check pubmed for the specific food or food group you are interested in. It's not ideal for sure. :/

 

[elisetetteh]

@car356 Broccoli

 

[savedfree]

@car356 pb2 maybe? protein powder?