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What is the Vegan Equivalent, in Protein and Amino Acids, to 100g of Beef Steak

What is the Vegan Equivalent, in Protein and Amino Acids, to 100g of Beef Steak

Switching to a vegan diet often raises questions about how one can get the right amount of protein and essential amino acids that are traditionally associated with meat consumption. Indeed, what is the Vegan equivalent in protein and amino acids to 100g of Beef steak when considering something as protein-dense as a 100g beef steak. However, with the right assortment of myriad plant-based options available, it's not just possible, but quite straightforward to meet the protein and amino acids needs in a vegan diet. In this blog post, we'll provide some fantastic vegan food combinations that match, and even surpass the nutritional values you'd get from a 100g beef steak.

According to the USDA FoodData Central, an approximation for the amino acid profile and protein content in 100g of cooked beef steak is as follows:

- Protein: 29.98g

- Histidine: 1.02g

- Isoleucine: 1.28g

- Leucine: 2.46g

- Lysine: 2.59g

- Methionine: 0.80g

- Phenylalanine: 1.18g

- Threonine: 1.24g

- Tryptophan: 0.33g

- Valine: 1.47g

Now, let's derive examples of vegan combinations that could provide comparable amounts of protein and essential amino acids:

1. 75g Seitan + 50g Lentils

2. 60g Buckwheat + 40g Hemp Seeds + 50g Black Beans

3. 60g Dry Roasted Soybeans (Edamame) + 60g Quinoa

4. 100g Tempeh + 50g Chia Seeds

5. 75g Spirulina + 50g Almonds

6. 100g Kamut + 50g Pistachios

7. 50g Tofu + 50g Sunflower Seeds + 50g Wild Rice

8. 50g Quinoa + 50g Lentils + 50g Peanut Butter

9. 75g Chickpeas + 75g Oats

10. 50g Amaranth + 50g Black-eyed Peas + 50g Tahini.

Here are examples of recipes for each combination of Vegan Protein and Amino Acid sources:

1. Seitan and Lentil Chilli: In a slow cooker, combine seitan, lentils, diced tomatoes, chopped onions, chopped bell peppers, vegetable broth, and spices (chilli powder, cumin, garlic, paprika, salt, and black pepper). Cook on low for 6-8 hours. Serve with rice or quinoa.

Seitan and Lentil Stir-Fry: In a wok or large pan, stir-fry seitan, lentils, chopped vegetables (broccoli, carrots, bell peppers, mushrooms), garlic, ginger, and soy sauce. Serve over noodles or rice.

2. Buckwheat, Hemp, and Black Bean Bowl: Cook buckwheat and black beans according to package instructions. Mix in hemp seeds, chopped cilantro, lime juice, and a drizzle of olive oil. Top with sliced avocado and cherry tomatoes.

Hemp-crusted Black Bean Burgers: In a food processor, combine black beans, hemp seeds, chopped onions, garlic, breadcrumbs, and spices. Form patties and bake in the oven for 20-25 minutes. Serve on a bun with lettuce, tomato, and your favorite toppings.

3. Edamame and Quinoa Salad: Cook quinoa and mix in edamame beans, chopped cucumbers, tomatoes, avocado, and a sesame-ginger dressing.

Edamame and Quinoa Buddha Bowl: In a bowl, layer cooked quinoa, edamame beans, roasted sweet potatoes, kale, avocado, and a tahini dressing.

4. Tempeh and Chia Seed Tacos: In a frying pan, cook diced tempeh with Mexican spices (cumin, chilli powder, salsa, salt, and pepper). Serve in taco shells with a sprinkle of chia seeds, diced tomatoes, shredded lettuce, and guacamole.

Chia Seed and Tempeh Power Bowl: In a bowl, layer cooked quinoa, tempeh, sautéed kale, roasted sweet potatoes, sliced avocado, and a lemon-chia seed dressing.

5. Spirulina and Almond Smoothie Bowl: In a blender, combine frozen bananas, almond milk, spirulina powder, and almond butter. Blend until smooth and serve in a bowl. Top with sliced almonds and sliced strawberries.

Spirulina and Almond Energy Bars: In a food processor, combine almonds, spirulina powder, dried apricots, dates, and coconut oil. Form into bars and refrigerate until firm.

6. Kamut and Pistachio Salad: Cook kamut according to package instructions and mix in chopped pistachios, diced cucumber, tomatoes, and a lemon-olive oil dressing.

Pistachio-crusted Baked Tofu: In a food processor, pulse pistachios, nutritional yeast, garlic powder, and salt until crumbly. Press onto tofu slices and bake in the oven for 15-20 minutes.

7. Tofu, Sunflower Seed, and Wild Rice Stir-Fry: In a wok or large pan, stir-fry crumbled tofu, sunflower seeds, cooked wild rice, chopped vegetables (mushrooms, bell peppers, carrots), and soy sauce.

Sunflower Seed and Tofu Quinoa Bowl: In a bowl, layer cooked quinoa, sliced tofu, chopped spinach, roasted Brussels sprouts, and a sunflower seed dressing.

8. Peanut Butter, Quinoa, and Lentil Salad: Cook quinoa and lentils according to package instructions and mix in chopped cucumbers, red onions, cherry tomatoes, and a peanut butter dressing.

Peanut Butter, Lentil, and Quinoa Stuffed Peppers: Cut tops off of bell peppers and remove seeds. In a bowl, mix cooked quinoa, lentils, chopped spinach, diced tomatoes, and a peanut butter sauce. Stuff peppers, sprinkle with breadcrumbs, and bake in the oven for 30 minutes.

9. Chickpea and Oat Curry: In a frying pan, sauté chickpeas, chopped onions, garlic, ginger, and Indian spices (coriander, turmeric, cumin, garam masala). Mix in canned tomatoes and coconut milk and let simmer for 20 minutes. Serve over rice or quinoa.

Chickpea and Oat Burger: In a food processor, combine chickpeas, oats, cumin, garlic, olive oil, and salt. Form patties and cook on a frying pan for 3-4 minutes on each side. Serve on a bun with lettuce and tomato.

10. Amaranth and Black-eyed Pea Salad: Cook amaranth and black-eyed peas according to package instructions and mix in chopped bell peppers, red onions, cilantro, and a lime vinaigrette.

Tahini and Black-eyed Pea Wrap: In a wrap or tortilla, layer black-eyed peas, sliced avocado, chopped tomatoes, shredded lettuce, and a tahini sauce.

Navigating the field of plant-based proteins can be tricky for new vegans or those considering a vegan diet. However, as we've shown in this blog post, it's possible to mix and match various vegan food items to create combinations that provide the same amount of proteins and essential amino acids as in a 100g beef steak. Whether it's a delicious bowl of Buckwheat, Hemp and Black Bean, or an enriching Seitan and Lentil Chili, these recipes can keep your protein needs covered. So, don't let the fear of missing out on proteins turn you away from exploring a vegan lifestyle. Enjoy experimenting with these combinations and breaking the myth that vegans cannot get enough protein or essential amino acids, and stay healthy!


- U.S. Department of Agriculture, Agricultural Research Service, USDA Branded Food Products Database, can be accessed at:

- Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994;59(5 Suppl):1203S-1212S.

- Hughes GJ, Ryan DJ, Mukherjea R, Schasteen CS. Protein digestibility-corrected amino acid scores (PDCAAS) for soy protein isolates and concentrate: Criteria for evaluation. J Agric Food Chem. 2011;59(23):12707-12712.

- Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, van Loon LJC. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695.


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