This came up when I was having lunch with my sister, a vegan, and a friend who's like a sister, a vegetarian. My sister wondered whether she was getting enough protein.
We looked at packages she had around to see how many grams of protein were in a serving--1/4 cup--of each kind of nuts:
Peanuts 7 grams
pine nuts 4 grams
Once home, I took a look at the packages I have. (Packages in bread drawer vs. in freezer vs. in air-tight jars is a topic for another day.)
I see that oatmeal has 6 grams, but that's for a half-cup serving. Put some nuts in our oatmeal, and we have another 5 grams if they're cashew nuts, 7 grams if they're almonds. Add two tablespoons of Chia and that's another 4 g.
Macademia nuts have only 2 grams per 1/4 cup serving, and raisins have only 1 gram.
According to a Vegan Resource Website, it's easy for vegans to get enough protein, and the way we get it is healthier than if we were eating animal products
http://www.vrg.org/nutrition/protein.php
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