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Vegetarian Protein Sources

November 22, 2016 By Kate

In response to the question of "Where do you get your protein?," I put together this chart of the top plant based sources of protein. You can see comparison of vegetables to animal sources here.

How To Use this table

The first column lists the food. The second has how many grams of protein are in 1 cup of the food. The third has how many calories you'll consume in the 1 cup and the fourth has how many of those calories are from protein. The final column determines how many grams of protein are in 100 calories of the item.

You can sort each column to see foods in alphabetical order, or the highest and lowest value in each column.

Not all of these foods can be consumed in 1 cup increments. I can only use about 1 teaspoon of spirulina in a smoothie before the taste is too overpowering. Also, one cup of nut butters are a lot of calories.

Food
(1 Cup)
Protein  (Grams) Calories (kcal) % of Protein Calories Grams Protein in 100 kcal
Arugula 1 5 80.0% 20.0
Watercress 1.0 4 57.2% 14.3
Spinach 1.0 10 40.0% 10.0
Chard,
Swiss
1.0 7 57.1% 14.3
Collard
Greens
1.0 11 36.4% 9.1
Mixed
Greens
1.0 10 40.0% 10.0
Celery 0.7 15 18.7% 4.7
Mustard
Greens
1.6 15.1 42.4% 10.6
Cucumber 0.6 16 15.0% 3.8
Portobello Mushroom 2.0 20 40.0% 10.0
Zucchini 1.9 20 37.4% 9.4
Yellow Squash 1.3 20 25.6% 6.4
Eggplant 0.8 21 15.8% 4.0
Lemon
(each)
1.3 22 23.6% 5.9
Cabbage 1.1 22 20.7% 5.2
Cauliflower 2.1 25 32.8% 8.2
Broccoli 2.6 31 33.2% 8.3
Tomatoes 1.5 32 18.8% 4.7
Kale 2.2 33 26.8% 6.7
Green Beans 1.8 34 21.5% 5.4
Figs
(each)
0.4 37 4.3% 1.1
Brussels Sprouts 3.0 38 31.6% 7.9
Asparagus 4.3 40 43.2% 10.8
Kiwi
(each)
0.8 42 7.6% 1.9
Red Pepper 1.5 46 13.0% 3.3
Watermelon 0.9 46.2 7.5% 1.9
Pumpkin
(cooked)
1.8 49 14.7% 3.7
Onion 1.6 49 13.1% 3.3
Strawberries 1.0 49 7.8% 2.0
Carrots 1.2 50 9.5% 2.4
Peach (each) 1.4 59 9.2% 2.3
Cantaloupe 1.5 60 9.9% 2.5
Blackberries 2.0 62 12.9% 3.2
Orange (each) 1.2 62 7.9% 2.0
Artichoke (cooked) 3.5 64 21.7% 5.4
Raspberries 1.5 64 9.3% 2.3
Beet 2.8 74 15.1% 3.8
Cherries 1.2 74 6.5% 1.6
Apricot 2.3 75 12.3% 3.1
Butternut Squash 1.8 82 9.0% 2.2
Grapefruit (each) 1.6 82 7.8% 2.0
Blueberries 1.1 83 5.3% 1.3
Pear (each) 0.7 96 2.8% 0.7
Banana (each) 1.3 105 5.0% 1.2
Grapes 1.1 110 4.0% 1.0
Sweet
Potato
2.0 112 7.1% 1.8
Apple (each) 0.6 116 2.1% 0.5
Green Peas 7.9 117 27.0% 6.8
Mango
(each)
1.1 145 2.9% 0.7
Quinoa
(cooked)
6.0 160 15.0% 3.8
Wild Rice 7.0 165.6 16.9% 4.2
Oatmeal (Steel cut, cooked) 7.0 170 16.5% 4.1
Nutritional
Yeast
25.0 180 55.6% 13.9
Cocoa Powder 17.5 191 36.6% 9.2
Cannellini
Beans
12.0 200 24.0% 6.0
Brown
Rice
4.5 200 9.0% 2.3
Millet (cooked) 6.1 207 11.8% 2.9
Dulse 16.0 208 30.8% 7.7
Kidney
Beans
13.5 215 25.1% 6.3
Plantain (each) 2.3 218 4.3% 1.1
Black
Beans
15.2 227 26.9% 6.7
Lentils 18.0 230 31.3% 7.8
Chickpeas 14.5 269 21.6% 5.4
Coconut Meat, Fresh 2.7 283 3.8% 1.0
Avocado (each) 4.0 289 5.6% 1.4
Spirulina Powder 48.6 304 64.0% 16.0
Chlorella
Powder
96.0 480 80.0% 20.0
Flax
Seed Meal
24.0 480 20.0% 5.0
Dates,
Medjool
3.4 490 2.8% 0.7
Buckwheat 22.5 583 15.4% 3.9
Miso
(Brown Rice)
24.0 596 16.1% 4.0
Macademia Nuts 12.0 600 8.0% 2.0
Forbidden Rice 18.2 606 12.0% 3.0
Hemp Seeds 40.0 672 23.8% 6.0
Maca
Root Powder
48.0 720 26.7% 6.7
Cashews 20.0 720 11.1% 2.8
Amaranth 28.2 729 15.5% 3.9
Mesquite
Powder
16.0 752 8.5% 2.1
Walnuts 32.0 768 16.7% 4.2
Sunflower Seeds 28.0 800 14.0% 3.5
Pine
Nuts
16.0 800 8.0% 2.0
Almonds 31.0 823 15.1% 3.8
Sesame
Seeds
25.5 832 12.3% 3.1
Pecans 12.0 840 5.7% 1.4
Chia Seeds  48.0 960 20.0% 5.0
Pumpkin
Seeds
42.7 1013 16.9% 4.2
Tahini 40.0 1360 11.8% 2.9
Cashew
Butter
44.8 1504 11.9% 3.0
Almond Butter 64.0 1520 16.8% 4.2
Peanut Butter 56.0 1520 14.7% 3.7

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