Tag Archives: Organic

The Holy Kale by Lauren


Plant- Based Protein Chart

The following is a chart that I adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods. Because I do not personally include dairy or soy into my diet, you will not see these items listen. 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

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