Plant- Based Protein Chart
The following is a chart is adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods, it does not include any dairy or soy. Please note that in order to determine the amount of protein that is optimal for your body, use the following formula that is based on a vegetarian recommendation:
Convert weight to kg (pounds/2.2)
Multiply kg by .9 = Protein recommendation in grams
Convert weight to kg (pounds/2.2)
Multiply kg by .9 = Protein recommendation in grams
Nut/Seed (1/4 Cup; 4 tbs) |
Protein (g) |
| Chia Seed | 12 |
| Hemp Seed | 10 |
| Flax Seed | 8 |
| Sunflower Seed | 8 |
| Salba | 7.4 |
| Almond | 7 |
| Pumpkin Seed | 7 |
| Sesame Seed | 7 |
| Pistachio | 6 |
| Walnut | 5 |
| Brazil Nut | 5 |
| Hazelnut | 5 |
| Pine Nut | 4 |
| Cashew | 4 |
Beans (1 Cup cooked) |
Protein (g) |
| Lentil | 18 |
| Adzuki | 17 |
| Cannellini (white beans) | 17 |
| Cranberry bean | 17 |
| Navy Bean | 16 |
| Split Peas | 16 |
| Anasazi | 15 |
| Black Bean | 15 |
| Garbanzos (chick peas) | 15 |
| Kidney Bean | 15 |
| Great Northern Beans | 15 |
| Lima Beans | 15 |
| Pink Beans | 15 |
| Black-eyed Peas | 14 |
| Mung Beans | 14 |
| Pinto Beans | 14 |
| Green Peas | 9 |
Grains (1 Cup cooked) |
Protein (g) |
| Triticale | 25 |
| Millet | 8.4 |
| Amaranth | 7 |
| Oat, bran | 7 |
| Wild Rice | 7 |
| Rye Berries | 7 |
| Whole Wheat Couscous | 6 |
| Bulgar Wheat | 6 |
| Buckwheat | 6 |
| Teff | 6 |
| Oat Groats | 6 |
| Barley | 5 |
| Quinoa | 5 |
| Brown Rice | 5 |
| Spelt | 5 |
Vegetables (cooked) |
Protein (g) |
| Corn (1 large cob) | 5 |
| Potato (with skin) | 5 |
| Mushroom, Oyster (1 cup) | 5 |
| Collard Greens (1 cup) | 4 |
| Peas (1/2 cup) | 4 |
| Artichoke (medium) | 4 |
| Broccoli (1 cup) | 4 |
| Brussel Sprouts (1 cup) | 4 |
| Mushroom,Shitake (1 cup) | 3.5 |
| Fennel (1 medium bulb) | 3 |
| Swiss Chard (1 cup) | 3 |
| Kale (1 cup) | 2.5 |
| Asparagus (5 spears) | 2 |
| String Beans (1 cup) | 2 |
| Beets (1 cup) | 2 |
| Sweet Potato (1 cup) | 3 |
| Cabbage (1 cup) | 2 |
| Carrot (1 cup) | 2 |
| Cauliflower (1 cup) | 2 |
| Rutabaga | 2 |
| Squash | 2 |
| Celery (1 cup) | 1 |
| Spinach (1 cup) | 1 |
| Bell Peppers (1 cup) | 1 |
| Cucumber (1 cup) | 1 |
| Eggplant (1 cup) | 1 |
| Leeks (1 cup) | 1 |
| Lettuce (1 cup) | 1 |
| Okra (1/2 cup) | 1 |
| Onion (1/2 cup) | 1 |
Other Sources |
Protein (g) |
| Egg | 6 |
| Sunwarrior Rice Protein (scoop) | 17 |
| Avocado (1 medium) | 4 |
| Cherimoya | 7 |
| Durian (1 cup) | 4 |
| Sapote (1 medium) | 5 |
[via The Holy Kale]