--- title: "\"BEST\" PROTEIN OR BODY-BUILDERS TABLE - IVU - International Vegetarian Union" description: "\"BEST\" PROTEIN OR BODY-BUILDERS TABLE: "BEST" PROTEIN OR BODY-BUILDERS TABLE (All measurements level unless otherwise specified) Food Quantity Weight Oz Protein Grams approx. Calories or Energy Units Milk (Whole) 1 glass 8.5 8 168 Milk (Skimmed) " 8.5 8 89 Milk (Bottom) " 8.5 8" url: "https://ivu.org/international-vegetarian-union/resources/interviews/3988-congress-wvc57-souvenir-tables.html" date: "2026-11-06T00:22:13+00:00" language: "en-GB" --- # "BEST" PROTEIN OR BODY-BUILDERS TABLE !["BEST" PROTEIN OR BODY-BUILDERS TABLE](https://ivu.org/images/legacy/history/banners/congress-wvc57-souvenir-tables.png) **"BEST" PROTEIN OR BODY-BUILDERS TABLE** (All measurements level unless otherwise specified) Food --- | Quantity --- | Weight Oz --- | Protein Grams approx. --- | Calories or Energy Units --- | Milk (Whole) | 1 glass | 8.5 | 8 | 168 | |---|---|---|---|---|---|---|---|---| | Milk (Skimmed) | " | 8.5 | 8 | 89 | | Milk (Bottom) | " | 8.5 | 8 | 114 | | \*Buttermilk | " | 8.5 | 7 | 86 | | Milk (Evaporated) | Half Cup | 4.0 | 11 | 190 | | Milk (Condensed Sweetened | " | 5.5 | 13.5 | 500 | | Milk (Dry skimmed) | Fourth Cup approx | 1.0 | 11 | 103 | | Milk (Dry Whole) | " " " | 1.0 | 7 | 144 | | Milk (Dry Malted) | " " " | 1.0 | 4 | 110 | | \*Cheese, Cottage, Uncreamed | Third Cup | 3.4 | 20 | 106 | | \*\*Cheese (Soft Cream) | 2 Tablespoons | 1.0 | 3 | 110 | | \*\*Cheese American | 1.5" cube approx. | 1.0 | 8 | 125 | | \*\*Cheese, Swiss | 4.5x3.5 thin | 1.0 | 8 | 122 | | --- | --- | --- | --- | --- | | Eggs (Whole) | 1 small | 1.5 | 5.5 | 70 | | Egg White | 1 small white | 1.0 | 3.5 | 14 | | Egg Yolk | 1 small yolk | 0.5 | 2.0 | 56 | | --- | --- | --- | --- | --- | | *Nuts considered as shelled* | | | | Almonds | 27 nuts, Fourth cup scant | 1.0 | 6 | 184 | | Almond Butter | 2 Tbsp. scant | 1.0 | 6 | 195 | | Almond Meal | Half cup approx | 1.0 | 7.5 | 99 | | Brazil Nuts | Fourth cup (12 med) | 1.0 | 5 | 198 | | Cashews | " " (18 whole) | 1.0 | 5.5 | 172 | | Chestnuts, dried | 3 nuts | 1.0 | 3 | 114 | | Chestnuts, fresh | 5 nuts | 1.0 | 2 | 69 | | Coconut, prepared dry | Fourth cup scant | 1.0 | 1.5 | 167 | | Filberts | 16-20 nuts | 1.0 | 4.5 | 199 | | Hickory Nuts | 24-30 nuts | 1.0 | 4.5 | 202 | | Peanuts (Groundnuts) | 36 nuts approx. | 1.0 | 7.5 | 155 | | Peanut Butter | 2 tbsp. scant | 1.0 | 8.5 | 171 | | Pecans | Fourth cup rounded 23 med halves | 1.0 | 3 | 208 | | Pine Nuts (Pignolias) | Fourth cup | 1.0 | 9.5 | 172 | | Pistachios | " " | 1.0 | 6.5 | 181 | | Walnuts, Black | " " | 1.0 | 8 | 188 | | Walnuts, California | " " | 1.0 | 5 | 200 | | Mixed Nuts | " " | 1.0 | 6 | 185 | | (Almonds, Cashews, Brazils, Peanuts, Pecans, Pignolias, Walnuts) | | --- | --- | --- | --- | --- | | \*\*\*Soy Beans, dried raw | 2 scant tbsp. | 1.0 | 9.5 | 123 | | --- | --- | --- | --- | --- | | "Supplemental" or partial proteins, such as whole grain cereals, legumes, etc. not given. A very rough estimate would show | | | | | Very approx. | | | Legumes (Dried peas, beans, lentils, dahl, etc. | average serving | | 4 | | | Crains, whole | " " | | 3 | | | Vegetables | " " | | 2 | | | (Potato an exception | medium sized | | 4.5) | | | Fruits | | | even less | | | (Avocado and exception | half small fruit | 3 | 2 | 180) --- \*Soured milks, while fine and easily digestible sources of protein are apt to have only insoluble calcium. \*\*Hard cheeses are made with a very small amounts of rennet from the calf's stomach. The Imperal Dairy Institute Bangalore, discovered a vegetable rennet in the Withania Coagulanas berry, but this not in use commercially. \*\*\*Soya Beans are listed on the Best protein table, though really midway in quality between the foods listed above and below them. In the Far East are used in quantity after first being reduced to a curd. This curd "Soy Bean Cheese" and "Soy Bean milk" can be obtained comrnercially in the West. **Value of Nuts and Oil Seeds in grams per 100 grams (30 grams is one ounce)** (To get figure in ounces multiply by 3 and divide by ten.) | Walnut | Almonds | Cashew Nuts | Coconut | Gingelly Sesame Seeds | Ground-nut unroasted | Pistachio | | | | --- | --- | --- | --- | --- | --- | --- | --- | | | | Protein | 15.6gm | 20.8gm | 21.2gm | 4.5gm | 18.3gm | 20.7gm | 19.8gm | | | | Fats | 64.5 | 58.9 | 46.9 | 41.6 | 43.3 | 40.2 | 53.5 | | | | Carbohydrates | 11.0 | 10.5 | 22.3 | 13.0 | 25.2 | 20.3 | 16.2 | | | | Calcium | 0.1 | 0.23 | 0.05 | 0.01 | 1.45 | 0.05 | 0.14 | | | | Phosphorous | 0.38 | 0.49 | 0.45 | 0.24 | 0.57 | 0.39 | 0.43 | | | | Iron | 4.8mg | 3.5mg | 5.0mg | 1.7mg | 10.5mg | 1.6mg | 13.7mg | | | | Carotene Vitamin A units | 10iu | trace | 100iu | trace | 100iu | 63iu | 240iu | | | | Vitamin B | 150iu | 80iu | ... | 15iu | ... | 300iu | ... | | | | Vitamin C | 0mg | 0mg | 0mg | 1mg | 0mg | 0mg | 0mg | | | | Calories | 687 | 655 | 596 | 444 | 564 | 549 | 626 | | Sesame Oil is called in India "Gingelly" or "the good oil." As American manufacturers found it not to becomes rancid when mixed with other products, it has been widely used in packaged quick-mixes for various sorts of pastry baking. The seeds are used in many Indian confections. The oil is perhaps one of the commonest oils bought throughout India. While the seed in India is listed is a zero source of Vitamin C, as are most of the other nuts, it certainly shows up as a high calcium and iron food. But it must be remembered that the seed is used usually only in small quantities and not in those quantities in which ground-nuts (Peanuts), for example, are utilized. Pulses per 100 gm | Bengal Gram | Black Gram | Green Gram | Lentils | Peas Dried | Red Gram | Soya Beans | Field Beans | | --- | --- | --- | --- | --- | --- | --- | --- | --- | | Protein gm. | 17.1 | 24.0 | 24.0 | 25.1 | 19.7 | 22.3 | 43.2 | 24.9 | | Fats gms. | 5.3 | 1.4 | 1.3 | 0.7 | 1.1 | 1.7 | 19.5 | 0.8 | | Carbohyd. gms. | 61.2 | 60.3 | 56.6 | 59.7 | 56.6 | 57.2 | 20.9 | 60.1 | | Calcium gms. | 0.19 | 0.2 | 0.14 | 0.13 | 0.07 | 0.14 | 0.24 | 0.06 | | Phosphorous gms. | 0.24 | 0.37 | 0.28 | 0.25 | 0.3 | 0.26 | 0.69 | 0.45 | | Iron mgs. | 9.8mg | 9.8mg | 8.4mg | 2mg | 4.4mg | 8.8mg | 11.5mg | 2mg | | Carotene i.u. | 316 | 64 | 158 | 450 | ... | 220 | 710 | trace | | Vitamin B i.u. | 100 | 140 | 155 | 150 | 150 | 150 | 300 | ... | | Vitamin C mg. | ... | ... | ... | ... | ... | ... | ... | ... | | Calories | 361 | 350 | 334 | 346 | 315 | 333 | 432 | 347 The above analyees are taken from Health Bulletin, No. 23 prepared in the Coonoor Laboratories, India, and can be procured from the office of any Superintendent of Documents. It is a very valuable treatise which gives up to date nutritional information and complete data on all common foods - it should be in the hands of every vegetarian. | A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1085 ### Vegan Recipes - [![Vegan Wimbledon trifle](https://ivu.org/media/zoo/images/Vegan_Wimbledon_trifle-square_04a074327df081da63c7758a12461dc7.jpg "Vegan Wimbledon trifle")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-wimbledon-trifle.html "Vegan Wimbledon trifle") #### [Vegan Wimbledon trifle](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-wimbledon-trifle.html "Vegan Wimbledon trifle") [Desserts](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/deserts.html) - [![VEGAN TOFU WITH THAI SAUCE](https://ivu.org/media/zoo/images/th11_113_11dbcb106344eff88ea3f69ba6962020.jpg "VEGAN TOFU WITH THAI SAUCE")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-tofu-with-thai-sauce.html "VEGAN TOFU WITH THAI SAUCE") #### [VEGAN TOFU WITH THAI SAUCE](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-tofu-with-thai-sauce.html "VEGAN TOFU WITH THAI SAUCE") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [Sauces](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/sauces.html) - 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