Sunday, January 2, 2011

Protein

I've heard from many friends that getting their children to eat meat is always a challenge and they're wondering about alternative protein sources. I've thrown together a list of non-meat protein sources. If your child has good dairy intake, chances are that protein isn't something that you need to worry about. A typical toddler only needs 16 grams of protein a day, which you can find in 2 cups of whole milk. However it's always ideal to feed your toddler a varied diet so that they are getting their nutrients from a variety of different sources.

Description Serving Size Grams of Protein


Veggie burger 1 patty Varies
Tempeh 1 cup 31
Soybeans, mature cooked, boiled, without salt 1 cup 22
Beans, White beans, mature seeds, canned 1 cup 19
Lentils, mature seeds, cooked, boiled, without salt 1 cup 18
Cornmeal, degermed, enriched, yellow 1 cup 17
Wheat flour, whole-grain 1 cup 16
Wheat flour, white, bread, enriched 137 16
Oat bran, raw 1 cup 16
Beans, Navy beans, mature seeds, cooked, boiled, without salt 1 cup 16
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt 1 cup 15
Beans, black, mature seeds, cooked, boiled, without salt 1 cup 15
Buckwheat flour, whole-groat 1 cup 15
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt 1 cup 15
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt 1 cup 14
Beans, Pinto beans, mature seeds, cooked, boiled, without salt 1 cup 14
Beans, Kidney beans, red, mature seeds, canned 1 cup 13
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, 1 cup 13
Beans, baked, canned, with pork and tomato sauce 1 cup 13
Wheat flour, white, all-purpose, enriched, bleached 1 cup 13
Beans, baked, canned, plain or vegetarian 1 cup 12
Beans, Lima beans, large, mature seeds, canned 1 cup 12
Bulgur, dry 1 cup 12
Quinoa, cooked 1 cup 11
Cornmeal, whole-grain, yellow 1 cup 10
Peas, green, canned, regular pack, drained solids 1 cup 8
Spaghetti, whole-wheat, cooked 1 cup 7
Oat bran, cooked 1 cup 7
Spaghetti, cooked, enriched, without added salt 1 cup 7
Tofu, firm, prepared with calcium sulfate and magnesium chloride 1/4 block 7
Spinach, canned, drained solids 1 cup 6
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 1 cup 6
Buckwheat groats, roasted, cooked 1 cup 6
Bulgur, cooked 1 cup 6
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 1 cup 6
Spinach, cooked, boiled, drained, without salt 1 cup 5
Asparagus, frozen, cooked, boiled, drained, without salt 1 cup 5
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt 1 cup 5
Peas, edible-podded, cooked, boiled, drained, without salt 1 cup 5
Corn, sweet, yellow, canned, vacuum pack, regular pack 1 cup 5
Potato, baked, flesh and skin, without salt 1 potato 5
Rice, brown, long-grain, cooked 195 5
Whole wheat bread 2 slices 5
Broccoli, cooked, boiled, drained, without salt 1 cup 5
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 1 cup 5