Now back to the table. Grams Pounds Food Req. Next in protein density comes the legumes. This is why you see a couple of non-legume items scattered in with the above sample. The grains oats and rye are excellent protein sources when looking only at the essential amino acids, as are the eggs in this sample.
Legumes are great protein sources and contain many other important ingredients as well.
Even though legumes are low in Methionine, they contain enough to require very little of the food to give enough amino acids to meet daily needs. Again, our theory holds true. Our least dense protein food, great northern beans, only requires 640 calories, equaling 189 grams or 7 ounces of food. Keep in mind that for all the legumes, this is dry weight. To determine what the weight would be if they were rehydrated raw, multiply the dry weight by 2.