Best Plant-Based Sources on Proteins
Nuts and Seeds
| Food | Serving Size | Calories (Cal) | Protein (G) | Calories from Protein |
|---|---|---|---|---|
| Hemp seeds | 1 oz | 162 | 10 | 25% |
| Pumpkin seeds, kernels only | 1 oz | 151 | 7 | 19% |
| Peanuts, without shells | 1 oz | 164 | 7 | 17% |
| Black walnuts | 1 oz | 173 | 7 | 16% |
| Pistachios, without shells | 1 oz | 160 | 6 | 15% |
| Sunflower seeds | 1 oz | 164 | 6 | 15% |
| Almonds | 1 oz | 164 | 7 | 17% |
| Black walnuts | 1 oz | 167 | 6 | 14% |
| Cashews | 1 oz | 155 | 5 | 13% |
| Flax seeds | 1 oz | 150 | 5 | 13% |
| Chia seeds | 1 oz | 137 | 4 | 12% |
| Walnuts | 1 oz | 185 | 4 | 9% |
Beans and Legumes
| Food (cooked) | Serving Size | Calories (Cal) | Protein (G) | Calories from Protein |
|---|---|---|---|---|
| Tempeh | ½ cup | 180 | 16 | 46% |
| Tofu | ½ cup | 94 | 10 | 43% |
| Soybeans | ½ cup | 127 | 11 | 35% |
| Brown lentils | ½ cup | 115 | 9 | 31% |
| Red lentils | ½ cup | 115 | 9 | 31% |
| Green lentils | ½ cup | 115 | 9 | 31% |
| Kidney beans | ½ cup | 120 | 7 | 28% |
| Split peas | ½ cup | 116 | 8 | 28% |
| Lima beans | ½ cup | 109 | 7.5 | 28% |
| Cannellini beans | ½ cup | 100 | 7 | 28% |
| Navy beans | ½ cup | 90 | 6 | 27% |
| Black-eyed peas | ½ cup | 80 | 5 | 25% |
| Black beans | ½ cup | 100 | 6 | 24% |
| Pinto beans | ½ cup | 100 | 6 | 24% |
| Chickpeas (Garbanzo beans) | ½ cup | 120 | 6 | 20% |
Vegetables
| Food | Serving Size | Calories (Cal) | Protein (G) | Calories from Protein |
|---|---|---|---|---|
| Spinach, cooked | 1 cup | 41 | 5 | 49% |
| Mushrooms, cooked | 1 cup | 42 | 5 | 48% |
| Asparagus | 1 cup | 27 | 3 | 44% |
| Broccoli | 1 cup | 31 | 2.6 | 34% |
| Brussels sprouts | 1 cup | 38 | 3 | 32% |
| Peas, cooked | 1 cup | 134 | 9 | 27% |
| Kale, cooked | 1 cup | 36 | 2 | 22% |
Protein Powder
| Food | Serving Size | Calories (Cal) | Protein (G) | Calories from Protein |
|---|---|---|---|---|
| Soy protein | 1 oz | 112 | 24 | 86% |
| Pea protein | 1 oz | 103 | 21 | 83% |
| Spirulina | 1 oz | 81 | 16 | 79% |
| Brown rice protein | 1 oz | 99 | 18 | 73% |
| Hemp protein | 1 oz | 85 | 13 | 61% |
Bread, Grains and Pasta
| Food (cooked) | Serving Size | Calories (Cal) | Protein (G) | Calories from Protein |
|---|---|---|---|---|
| Seitan ( This is a form of Gluten ) | ½ cup | 180 | 31.5 | 70% |
| Whole wheat bread | 2 slices | 138 | 7 | 20% |
| Spelt | ½ cup | 123 | 5.5 | 18% |
| Whole wheat pasta | ½ cup | 87 | 3.5 | 16% |
| Teff | ½ cup | 128 | 5 | 14% |
| Quinoa | ½ cup | 111 | 4 | 14% |
| Oats | ½ cup | 154 | 5.5 | 14% |
| Buckwheat | ½ cup | 284 | 9.5 | 13% |