Protein contents of plant foods http://www.bitterpoison.

com/archive/protein-in-a-vegan-diet/
This is just for the number geeks among you: a list of protein content of various plant foods per 100 grams (3.5 oz). Click on a column heading to sort by that column. Protein Percentage 15.5 14.1 15.5 15.1 14.4 11.7 28.1 17.4 14 8.6 17.6 18.7 15.4 15.1 2 11.7 5 4.9 12.9 5.2 6.7 2.6 4.1 7.3 7.5 15.2 3.1 9.9 8 2.6 2.8 5.6 4.1 9.2 8.4 6.1 8.1 24.2 25.8 28.3 26.5 24.7 28.1 Grams of food needed for 10 Food Group grams protein 69 Grains 80 Grains 75 Grains 79 Grains 81 Grains 91 Grains 58 Grains 59 Grains 76 Grains 126 Grains 68 Grains 65 Grains 79 Grains 134 Grains 3846 Fruits 714 Fruits 500 917 719 1351 943 552 1333 1818 877 909 1961 1190 1064 2632 2381 1053 326 833 1493 1235 1639 50 46 42 45 47 43 Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Legumes Legumes Legumes Legumes Legumes Legumes

Food

Protein

Calories 374 354 343 335 342 378 246 389 374 370 335 329 327 198 52 48 160 89 43 57 63 277 74 30 61 29 65 34 47 58 60 68 299 52 32 53 30 329 339 333 337 347 333

Amaranth 14.45 Barley 12.48 Buckwheat 13.25 Buckwheat flour, whole-groat 12.62 Bulgur, dry 12.29 Millet, raw 11.02 Oat bran, raw 17.3 Oats 16.89 Quinoa 13.1 Rice, brown, long-grain, raw 7.94 Rye 14.76 Wheat, hard red spring 15.4 Wheat, hard red winter 12.61 Wheat, sprouted 7.49 Apples, raw, with skin 0.26 Apricots, raw 1.4 Avocados, raw, all commercial 2 varieties Bananas, raw 1.09 Blackberries, raw 1.39 Blueberries, raw 0.74 Cherries, sweet, raw 1.06 Dates, medjool 1.81 Figs, raw 0.75 Grapefruit, raw, pink and red, 0.55 Florida Kiwi fruit, (chinese gooseberries), 1.14 fresh, raw Lemons, raw, without peel 1.1 Mangos, raw 0.51 Melons, cantaloupe, raw 0.84 Oranges, raw, all commercial 0.94 varieties Pears, raw 0.38 Pineapple, canned, juice pack, 0.42 solids and liquids Pomegranates, raw 0.95 Raisins, seedless 3.07 Raspberries, raw 1.2 Strawberries, raw 0.67 Tangerines, (mandarin oranges), 0.81 raw Watermelon, raw 0.61 Beans, adzuki, mature seeds, raw 19.87 Beans, great northern, mature 21.86 seeds, raw Beans, kidney, all types, mature 23.58 seeds, raw Beans, navy, mature seeds, raw 22.33 Beans, pinto, mature seeds, raw 21.42 Beans, white, mature seeds, raw 23.36

Chickpeas (garbanzo beans), mature seeds, raw Lentils, pink, raw Lentils, raw Lima beans, large, mature seeds, raw Mung beans, mature seeds, raw Mung beans, mature seeds, sprouted, raw Peanuts, all types, raw Soybeans, mature seeds, raw Tempeh, cooked Tofu, raw, regular, prepared with calcium sulfate Nuts, almonds Nuts, brazilnuts, dried, unblanched Nuts, cashew nuts, raw Nuts, hazelnuts or filberts Nuts, macadamia nuts, raw Nuts, pecans Nuts, pistachio nuts, raw Nuts, walnuts, english Seeds, flaxseed Seeds, sunflower seed kernels, dried Alfalfa seeds, sprouted, raw Asparagus, raw Beet greens, raw Beets, raw Broccoli raab, raw Broccoli, raw Cabbage, chinese (pak-choi), raw Carrots, raw Cauliflower, raw Chard, swiss, raw Collards, raw Cucumber, with peel, raw Dandelion greens, raw Eggplant, raw Kale, raw Leeks, (bulb and lower leafportion), raw Lettuce, green leaf, raw Mung beans, mature seeds, sprouted, raw Onions, raw Peppers, sweet, red, raw Potato, flesh and skin, raw Purslane, raw Radishes, raw Spinach, raw Squash, summer, zucchini, includes skin, raw Sweet potato, raw, unprepared

19.3 24.95 25.8 21.46 23.86 3.04 25.8 36.49 18.19 8.08 21.26 14.32 18.22 14.95 7.91 9.17 20.61 15.23 18.29 22.78 3.99 2.2 2.2 1.61 3.17 2.82 1.5 0.93 1.98 1.8 2.45 0.65 2.7 1.01 3.3 1.5 1.36 3.04 0.92 0.99 2.02 1.3 0.68 2.86 1.21 1.57

364 345 353 338 347 30 567 416 196 76 578 656 553 628 718 691 557 654 534 570 29 20 22 43 22 34 13 41 25 19 30 15 45 24 50 61 15 30 42 26 77 16 16 23 16 86

21.2 28.9 29.2 25.4 27.5 40.5 18.2 35.1 37.1 42.5 14.7 8.7 13.2 9.5 4.4 5.3 14.8 9.3 13.7 16 55 44 40 15 57.6 33.2 46.2 9.1 31.7 37.9 32.7 17.3 24 16.8 26.4 9.8 36.3 40.5 8.8 15.2 10.5 32.5 17 49.7 30.3 7.3

52 40 39 47 42 329 39 27 55 124 47 70 55 67 126 109 49 66 55 44 251 455 455 621 315 355 667 1075 505 556 408 1538 370 990 303 667 735 329 1087 1010 495 769 1471 350 826 637

Legumes Legumes Legumes Legumes Legumes Legumes Legumes Legumes Legumes Legumes Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Nuts and Seeds Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables

Tomatoes, red, ripe, raw, year round average Turnip greens, raw Turnips, raw

0.88 1.5 0.9

18 32 28

19.6 18.8 12.9

1136 667 1111

Vegetables Vegetables Vegetables