Average Calories & Protein in Common Vegan Foods

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I do like to keep track of my calorie and protein intake, but I don’t always want to go to the effort of plugging them into Cronometer.

So I decided to collect calorie and protein information for all the most common vegan foods that I (and I imagine others) eat on a regular basis.

Then, I averaged out each category so I can do a quick and dirty calorie count each day without much effort.

It won’t be 100% accurate, but should be good enough for most situations.

First, let’s look at my summary of the different categories that I chose (with a few processed foods thrown in as well):

Food Category Serving size Calories Protein
Nuts 0.5 cups 370 11
Tofu (firm) 1/2 block 240 26
Legumes 1 cup 240 16
Seeds 3 tbsp 160 7
Bread 1 slice 100 4
Fruits 1 large 100 1
Almond milk 1 cup 60 1
Vegetables 1 cup 30 1.5

My goal is to memorize this chart personally, it’s an easy way to get a rough calorie estimate for meals.

I suggest you bookmark or print out this chart and do the same if you’re in the same situation. Just until you’ve memorized it at least.

The Complete Data

Below is the data I used to create the chart above, feel free to make your own copy in Google Sheets here.

Food Category Serving Calories Protein
Lentils Legumes 1 cup 230 18
Chickpeas Legumes 1 cup 269 14.53
Black beans Legumes 1 cup 227 15.24
Kidney beans Legumes 1 cup 225 15.35
Spinach (raw) Vegetable 1 cup 7 1
Red leaf lettuce Vegetable 1 cup 4 0.4
Carrots Vegetable 1 cup (1.5 large) 45 1
Tomatoes Vegetable 1 cup (1 large) 33 1.6
Onions Vegetable 1 cup (1 large) 48 1.1
Bell pepper Vegetable 1 cup (1 large) 43 1.62
Green beans Vegetable 1 cup 44 2.4
Apple Fruit 1 large 116 0.58
Banana Fruit 1 large 121 1.48
Orange Fruit 1 large 69 1.06
Almonds Nuts 0.5 cup 313 11.42
Cashews Nuts 0.5 cup 393 10.49
Walnuts Nuts 0.5 cup 383 8.91
Pecans Nuts 0.5 cup 342 4.54
Peanuts Nuts 0.5 cup 414 18.83
Chia Seeds 3 tbsp 146 4.96
Flax Seeds 3 tbsp 165 5.655
Hemp Seeds 3 tbsp 166 9.47
Tofu (firm) Processed 1/2 block 234 26
Bread Processed 1 slice 100 4
Almond milk Processed 1 cup 60 1

To make the summary chart, I just averaged the data for each category.

You’ll notice that I chose a consistent serving size for each category to make the averages valid.

Finally, the data comes from the USDA, so it’s as accurate as you can get.

If you have any questions about any of this, just leave me a comment below.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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