I’ve been tracking my daily dozen on my fitness pal for protein reasons. I’ve been low on protein per my Dr so I want to make sure I’m getting enough a day but I find my potassium is low everyday eating every part of the daily dozen. It’s been around 2500mg a day. I’m scared to think what it was before eating plant based. I would think with all the fruits and veggies it should be high. I’m wondering if I need to worry about this? The protein has been enough worry esp with a ton of hair loss I don’t want to let anything else go. Thanks!
The only way your protein would be low would be if 1. you’re not eating just whole plant foods (so not getting enough of your calories from whole plant foods). OR 2. not getting enough calories. People only need the 6 to 10 percent of their calories coming from protein. With a whole food plant based diet, you’ll be getting a higher percentage of protein than you need, somewhere around 12 to 15 percent.
All plant based foods have at least 6% of their calories coming from the protein. So eating just plants lowest in protein, as long as a person is eating enough calories in their WFPBD, they will eat enough protein.
The average vegetables are have 25% of their calories coming from protein. Dark leafy greens, have 35-51% of their calories coming from protein. Vegetables on average have 25% of their calories coming from protein. Whole grain on average have 14% of their calories coming from protein. Beans average 25-27%. Fruit average 5.5-6%.
Quinoa is 18%. Lemons are 16%.
A whole food plant based diet is rich in whole grains, beans, fruits and vegetables. It’s a great source of protein for everybody, whether they’re an athlete, a bodybuilder or a breastfeeding mom. I exercise and breastfeed my toddler.