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Protein Sources II
Percentage of Calories

This is an extensive list of foods and their protein content listed in descending order based on protein as a percentage of calories.

For other extensive nutrition tables: click here!

'Vegan Ice Cream'
Recipes for
gourmet
dairy-free
ice cream!

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A unique project to promote the awareness of the many benefits of a plant-based (vegan) diet.

There is a great deal of information on the internet about the importance of protein in the diet, as well as the most healthful sources. Below are some links to articles about protein, its sources, and the problems associated with the consumption of animal protein. Please feel free to visit these articles for additional information. Following the article links is our extensive table of protein sources with other nutritional information.

Something everyone should know about protein: Every whole food contains protein! Carrots contain it, celery contains it. We do not have to restrict ourselves to nuts, seeds, and beans when thinking about protein. We certainly do not need to focus on animal products. The protein consumed from a balanced plant-based diet appears to be plenty. Many of us have been conditioned to worry about specific nutrients, such as protein. If we just consume the foods the human body is designed for, we don't have to worry about the nutrients and we should experience optimal health. By the way, the human body certainly seems to be designed for a plant-based diet, and a raw one at that. It's no wonder so many vegan raw foodists have overcome health challenges.

For other extensive nutrition tables: click here!

From the Physicians Committee for Responsible Medicine:

'The Protein Myth"

As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.

Diets that are rich in protein, especially animal protein,7 are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis. http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html

 

Vegetarian Starter Kit
Protein Myth

Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. http://www.pcrm.org/health/VSK/VSK4.html

 

Controlling Cholesterol

There is no “good cholesterol” in any food. Cholesterol in foods raises the cholesterol level in one's blood. The best thing to do is to keep one's fat intake very low and to avoid all animal products.

...basing one's diet on plant foods—grains, beans, vegetables, and fruits—is the best way to keep saturated fat intake low and to avoid cholesterol completely. http://www.pcrm.org/health/Preventive_Medicine/controlling_cholesterol.html

 

From the American Institute for Cancer Research:

Food, Nutrition and the Prevention of Cancer: A Global Perspective

Dietary Guidelines

Recommendation 1

"Choose predominantly plant-based diets rich in a variety of vegetables and fruits, pulses (legumes) and minimally processed starchy staple food
http://www.AICR.org/report2.htm

 

From The Vegetarian Resource Group:

The Influence of Excessive Protein

Calcium needs appear to be influenced by both protein and sodium intakes. High protein diets seem to markedly increase the amount of calcium lost from the body every day

It is much more likely that protein intakes will be excessive on a meat-based diet or a diet high in dairy products http://www.vrg.org/nutrition/calcium.htm

 

Protein in the Vegan Diet

by Reed Mangels, Ph.D., R.D.

Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. http://www.vrg.org/nutrition/protein.htm

 

Heart Healthy Diets: The Vegetarian Way

We do not need any cholesterol in our diets since our bodies can make all the cholesterol we need. High blood cholesterol levels are associated with diets high in saturated fat and cholesterol. http://www.vrg.org/nutshell/heart.htm

 

From PETA:

Veganism and the Issue of Protein

The rule of thumb used by the National Academy of Sciences Food and Nutrition Board is .57 grams of protein for every kilogram (2.2 pounds) of body weight. People under special circumstances (such as pregnant women) are advised to get a little more. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein. http://www.peta.org/mc/facts/fsveg1.html

 

From the American Heart Association:

VEGETARIAN DIETS

According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus , and some forms of cancer.

 

Protein: You don't need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of protein to the lowest amount of protein. We ended the table at a protein level of 4.5 grams, then added "Milk, Human" (breast milk) for comparison and added other foods with the same level of protein. Keep in mind, human milk contains the protein intended for infants to grow and develop. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red. For a list of foods (even more extensive than this list) in order of protein levels as a percentage of calories, please click here.

 

 

 

The collumn, "Protein as % of calories", is based on the food's protein value as a percentage of its calories. The remaining collumns are values per 100 grams of the edible portion of that food as found on the previous protein page.

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Seaweed, spirulina, raw 91.1 5.920 0.000 12.000 0.390 0.135 19.000 2.790 ? 26.000
Watercress, raw 83.6 2.300 0.000 120.000 0.100 0.027 21.000 0.200 1.500 11.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 76.3 26.690 41.000 60.000 2.940 0.417 107.000 1.070 0.000 140.000
Chicken, broilers or fryers, light meat, meat only, cooked, roasted 71.5 30.910 85.000 15.000 4.510 1.270 27.000 1.060 0.000 173.000
Seaweed, laver, raw 66.4 5.810 0.000 70.000 0.280 0.061 2.000 1.800 0.300 35.000
Pumpkin leaves, raw 66.3 3.150 0.000 39.000 0.400 0.207 38.000 2.220   19.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 60.5 29.800 84.000 14.000 7.780 2.190 27.000 1.070 0.000 197.000
Turkey, all classes, breast, meat and skin, cooked, roasted 60.1 28.710 74.000 21.000 7.410 2.100 27.000 1.400 0.000 189.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked,

roasted

60.0 30.940 96.000 7.000 8.140 2.870 29.000 1.140 0.000 206.000
Lamb, domestic, leg, whole (shank and sirloin), separable lean only,

trimmed to 1/4" fat, choice, cooked, roasted

59.3 28.300 89.000 8.000 7.740 2.760 26.000 2.120 0.000 191.000
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 58.6 4.830 0.000 19.000 0.580 0.083 23.000 0.890   33.000
Beans, kidney, mature seeds, sprouted, raw 57.9 4.200 0.000 17.000 0.500 0.072 21.000 0.810   29.000
Winged beans, immature seeds, raw 56.7 6.950 0.000 84.000 0.870 0.238 34.000 1.500 ? 49.000
Alfalfa seeds, sprouted, raw 55.0 3.990 0.000 32.000 0.690 0.069 27.000 0.960 2.500 29.000
Fiddlehead ferns, raw 53.5 4.550 0.000 32.000 0.400 ? 34.000 1.310 ? 34.000
Spinach, raw 52.0 2.860 0.000 99.000 0.350 0.056 79.000 2.710 2.700 22.000
Squash, zucchini, baby, raw 51.6 2.710 0.000 21.000 0.400 0.083 33.000 0.790 1.100 21.000
Mushrooms, raw 46.4 2.900 0.000 5.000 0.330 0.046 10.000 1.040 1.200 25.000
Lettuce, cos or romaine, raw 46.3 1.620 0.000 36.000 0.200 0.026 6.000 1.100 1.700 14.000
Mushroom, oyster, raw 44.8 4.140 0.000 6.000 0.510 ? 20.000 1.740 2.400 37.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Finfish, salmon, chinook, cooked, dry heat 44.5 25.720 85.000 28.000 13.380 3.214 122.000 0.910 0.000 231.000
MORI-NU, Tofu, silken, firm 44.5 6.900 0.000 32.000 2.700 0.406 7.000 1.030 0.100 62.000
Tofu, raw, firm, prepared with calcium sulfate 43.5 15.780 0.000 683.000 8.720 1.261 58.000 10.470 2.300 145.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 43.0 6.550 0.000 111.000 3.690 0.533 27.000 1.110 0.200 61.000
Soybeans, mature seeds, sprouted, raw 42.9 13.090 0.000 67.000 6.700 0.929 72.000 2.100 1.100 122.000
Broccoli, raw 42.6 2.980 0.000 48.000 0.350 0.054 25.000 0.880 3.000 28.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 41.8 8.040 0.000 162.000 4.460 0.646 46.000 1.450 0.400 77.000
Mustard greens, raw 41.5 2.700 0.000 103.000 0.200 0.010 32.000 1.460 3.300 26.000
Arugula, raw 41.3 2.580 0.000 160.000 0.660 0.086 47.000 1.460 1.600 25.000
Asparagus, raw 39.7 2.280 0.000 21.000 0.200 0.046 18.000 0.870 2.100 23.000
Lettuce, butterhead (includes boston and bibb types), raw 39.7 1.290 0.000 32.000 0.220 0.029 13.000 0.300 1.000 13.000
Milk, nonfat 39.0 3.410 2.000 123.000 0.180 0.117 11.000 0.040 0.000 35.000
Mushrooms, portabella, raw 38.5 2.500 0.000 8.000 0.200 0.026 11.000 0.600 1.500 26.000
Tempeh 38.4 18.540 0.000 111.000 10.800 2.220 81.000 2.703 ? 193.000
Chard, swiss, raw 37.9 1.800 0.000 51.000 0.200 0.030 81.000 1.800 1.600 19.000
Tempeh, cooked 36.9 18.190 ?(0.000) 95.600 11.380 3.290 77.200 2.126 ? 197.000
Beans, navy, mature seeds, sprouted, raw 36.7 6.150 0.000 15.000 0.700 0.085 101.000 1.930   67.000
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 36.3 7.070 0.000 16.000 0.810 0.098 111.000 2.110   78.000
Beans, fava, in pod, raw 36.0 7.920 0.000 37.000 0.730 0.118 33.000 1.550 ? 88.000
Soybeans, green, raw 35.2 12.950 0.000 197.000 6.800 0.786 65.000 3.550 4.200 147.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Soybeans, mature seeds, raw 35.0 36.490 0.000 277.000 19.940 2.884 280.000 15.700 9.300 416.000
Mung beans, mature seeds, sprouted, cooked, stir-fried 34.4 4.300 0.000 13.000 0.210 0.039 33.000 1.900 1.900 50.000
Beans, pinto, mature seeds, sprouted, raw 33.9 5.250 0.000 43.000 0.900 0.109 53.000 1.970   62.000
Lentils, sprouted, raw 33.8 8.960 0.000 25.000 0.550 0.057 37.000 3.210 - 106.000
Lettuce, iceberg (includes crisphead types), raw 33.7 1.010 0.000 19.000 0.190 0.025 9.000 0.500 1.400 12.000
Egg, whole, raw, fresh 33.5 12.490 425.000 49.000 10.020 3.100 10.000 1.440 0.000 149.000
Beef, ground, regular, cooked, broiled, medium 33.3 24.070 90.000 11.000 20.690 8.130 20.000 2.440 0.000 289.000
Soy milk 33.3 2.750 0.000 4.000 1.910 0.214 19.000 0.580 1.300 33.000
Lentils, mature seeds, raw 33.2 28.060 0.000 51.000 0.960 0.135 107.000 9.020 30.500 338.000
Parsley, raw 33.0 2.970 0.000 138.000 0.790 0.132 50.000 6.200 3.300 36.000
Collards, raw 32.7 2.450 0.000 145.000 0.420 0.055 9.000 0.190 3.600 30.000
Egg, whole, cooked, hard-boiled 32.5 12.580 424.000 50.000 10.610 3.267 10.000 1.190 0.000 155.000
Cauliflower, raw 31.7 1.980 0.000 22.000 0.210 0.032 15.000 0.440 2.500 25.000
Brussels sprouts, raw 31.4 3.380 0.000 42.000 0.300 0.062 23.000 1.400 3.800 43.000
Beef, variety meats and by-products, tongue, cooked, simmered 31.3 22.110 107.000 7.000 20.740 8.930 17.000 3.390 0.000 283.000
Broadbeans, immature seeds, raw 31.1 5.600 0.000 22.000 0.600 0.138 38.000 1.900 4.200 72.000
Broadbeans, immature seeds, cooked, boiled, drained, without salt 31.0 4.800 0.000 18.000 0.500 0.142 31.000 1.500 3.600 62.000
Beans, kidney, royal red, mature seeds, raw 30.8 25.330 0.000 131.000 0.450 0.065 138.000 8.700 24.900 329.000
Broadbeans (fava beans), mature seeds, raw 30.6 26.120 0.000 103.000 1.530 0.254 192.000 6.700 25.000 341.000
Mungo beans, mature seeds, raw 29.6 25.210 0.000 138.000 1.640 0.114 267.000 7.570 18.300 341.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Chicory greens, raw 29.6 1.700 0.000 100.000 0.300 0.073 30.000 0.900 4.000 23.000
Beans, kidney, california red, mature seeds, raw 29.5 24.370 0.000 195.000 0.250 0.036 160.000 9.350 24.900 330.000
Endive, raw 29.4 1.250 0.000 52.000 0.200 0.048 15.000 0.830 3.100 17.000
Winged beans, mature seeds, raw 29.0 29.650 0.000 440.000 16.320 2.303 179.000 13.440 ? 409.000
Lettuce, looseleaf, raw 28.9 1.300 0.000 68.000 0.300 0.039 11.000 1.400 1.900 18.000
Beans, kidney, all types, mature seeds, raw 28.3 23.580 0.000 143.000 0.830 0.120 140.000 8.200 24.900 333.000
Yardlong beans, mature seeds, raw 28.1 24.330 0.000 138.000 1.310 0.339 338.000 8.610 11.000 347.000
Beans, white, mature seeds, raw 28.1 23.360 0.000 240.000 0.850 0.219 190.000 10.440 15.200 333.000
Mushrooms, enoki, raw 27.9 2.370 0.000 1.000 0.390 0.043 16.000 0.888 2.600 34.000
Mung beans, mature seeds, raw 27.5 23.860 0.000 132.000 1.150 0.348 189.000 6.740 16.300 347.000
Beans, cranberry (roman), mature seeds, raw 27.5 23.030 0.000 127.000 1.230 0.316 156.000 5.000 24.700 335.000
Egg, whole, cooked, fried 27.2 13.540 459.000 55.000 15.000 4.167 11.000 1.560 0.000 199.000
Seaweed, wakame, raw 26.9 3.030 0.000 150.000 0.640 0.130 107.000 2.180 0.500 45.000
Mothbeans, mature seeds, raw 26.8 22.940 0.000 150.000 1.610 0.364 381.000 10.850 ? 343.000
Peas, green, raw 26.8 5.420 0.000 25.000 0.400 0.071 33.000 1.470 5.100 81.000
Beans, kidney, red, mature seeds, raw 26.7 22.530 0.000 83.000 1.060 0.154 138.000 6.690 15.200 337.000
Beans, navy, mature seeds, raw 26.7 22.330 0.000 155.000 1.280 0.331 173.000 6.440 24.400 335.000
Peas, edible-podded, raw 26.7 2.800 0.000 43.000 0.200 0.039 24.000 2.080 2.600 42.000
Squash, summer, scallop, raw 26.7 1.200 0.000 19.000 0.200 0.041 23.000 0.400 ? 18.000
Kale, raw 26.4 3.300 0.000 135.000 0.700 0.091 34.000 1.700 2.000 50.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Beans, great northern, mature seeds, raw 25.8 21.860 0.000 175.000 1.140 0.356 189.000 5.470 20.200 339.000
Beans, yellow, mature seeds, raw 25.5 22.000 0.000 166.000 2.600 0.671 222.000 7.010 25.100 345.000
Lima beans, large, mature seeds, raw 25.4 21.460 0.000 81.000 0.690 0.161 224.000 7.510 19.000 338.000
Beans, black, mature seeds, raw 25.3 21.600 0.000 123.000 1.420 0.366 171.000 5.020 15.200 341.000
Beans, small white, mature seeds, raw 25.1 21.110 0.000 173.000 1.180 0.304 183.000 7.730 24.900 336.000
Beans, pinto, mature seeds, raw 24.6 20.880 0.000 121.000 1.130 0.235 159.000 5.880 24.400 340.000
Beans, pink, mature seeds, raw 24.4 20.960 0.000 130.000 1.130 0.292 182.000 6.770 12.700 343.000
Beans, adzuki, mature seeds, raw 24.2 19.870 0.000 66.000 0.530 0.191 127.000 4.980 12.700 329.000
Lima beans, immature seeds, raw 24.2 6.840 0.000 34.000 0.860 0.198 58.000 3.140 4.900 113.000
Okra, raw 24.2 2.000 0.000 81.000 0.100 0.026 57.000 0.800 3.200 33.000
Dandelion greens, raw 24.0 2.700 0.000 187.000 0.700 0.170 36.000 3.100 3.500 45.000
Squash, summer, all varieties, raw 23.6 1.180 0.000 20.000 0.210 0.044 23.000 0.460 1.900 20.000
Beans, snap, green, raw 23.5 1.820 0.000 37.000 0.120 0.026 25.000 1.040 3.400 31.000
Beans, pinto, immature seeds, frozen, unprepared 23.1 9.800 0.000 58.000 0.500 0.061 60.000 3.000 5.700 170.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 23.0 9.310 0.000 52.000 0.480 0.058 54.000 2.710 8.600 162.000
Cabbage, raw 23.0 1.440 0.000 47.000 0.270 0.033 15.000 0.590 2.300 25.000
Lima beans, immature seeds, cooked, boiled, drained, without salt 22.2 6.810 0.000 32.000 0.320 0.073 74.000 2.450 5.300 123.000
Milk, sheep 22.2 5.980 27.000 193.400 7.000 4.603 18.360 0.100 0.000 107.808
Turnip greens, raw 22.2 1.500 0.000 190.000 0.300 0.070 31.000 1.100 3.200 27.000
Beans, french, mature seeds, raw 21.9 18.810 0.000 186.000 2.020 0.221 188.000 3.400 25.200 343.000


Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Tomatoes, sun-dried 21.9 14.110 0.000 110.000 2.970 0.426 194.000 9.090 12.300 258.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 21.6 8.860 0.000 49.000 2.590 0.269 48.000 2.890 7.600 164.000
Beans, snap, green, cooked, boiled, drained, without salt 21.6 1.890 0.000 46.000 0.280 0.064 25.000 1.280 3.200 35.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 21.2 19.300 0.000 105.000 6.040 0.626 115.000 6.240 17.400 364.000
Cucumber, with peel, raw 21.2 0.690 0.000 14.000 0.130 0.034 11.000 0.260 0.800 13.000
Milk, goat 20.7 3.560 11.400 133.500 4.140 2.667 13.970 0.050 0.000 68.813
Cabbage, red, raw 20.6 1.390 0.000 51.000 0.260 0.034 15.000 0.490 2.000 27.000
Milk, producer, fluid, 3.7% milkfat 20.4 3.280 14.300 119.000 3.660 2.278 13.400 0.050 0.000 64.172
Squash, winter, hubbard, raw 20 2.000 0.000 14.000 0.500 0.103 19.000 0.400 ? 40.000
Squash, summer, crookneck and straightneck, raw 19.8 0.940 0.000 21.000 0.240 0.049 21.000 0.480 1.900 19.000
Celery, raw 18.8 0.750 0.000 40.000 0.140 0.037 11.000 0.400 1.700 16.000
Seeds, lotus seeds 18.6 15.410 0.000 163.000 1.970 0.330 210.000 3.530 ? 332.000
lotus seeds 18.6 15.410 0.000 163.000 1.970 0.330 210.000 3.530 ? 332.000
Peanuts, spanish, raw 18.4 26.150 0.000 106.000 49.600 7.642 188.000 3.910 9.500 570.000
Hyacinth-beans, immature seeds, raw 18.3 2.100 0.000 50.000 0.200 0.088 40.000 0.740 ? 46.000
Seeds, pumpkin and squash seed kernels 18.1 24.540 0.000 43.000 45.850 8.674 535.000 14.970 3.900 541.000
Pumpkin and squash seed kernels 18.1 24.540 0.000 43.000 45.850 8.674 535.000 14.970 3.900 541.000
Peppers, jalapeno, raw 18.0 1.350 0.000 10.000 0.620 0.062 19.000 0.700 2.800 30.000
Peanuts, virginia, raw 17.9 25.190 0.000 89.000 48.750 6.361 171.000 2.550 8.500 563.000
Potatoes, raw, skin 17.7 2.570 0.000 30.000 0.100 0.026 23.000 3.240 2.500 58.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Wasabi, root, raw 17.6 4.800 0.000 128.000 0.630   69.000 1.030 7.700 109.000
Oats 17.4 16.890 0.000 54.000 6.900 1.217 177.000 4.720 10.600 389.000
Garlic, raw 17.1 6.360 0.000 181.000 0.500 0.089 25.000 1.700 2.100 149.000
Rhubarb, raw 17.1 0.900 0.000 86.000 0.200 0.053 12.000 0.220 1.800 21.000
Nuts, pine nuts, pignolia, dried 17.0 24.000 0.000 26.000 50.700 7.797 233.000 9.200 4.500 566.000
Peanut butter, chunk style, 16.3 24.050 0.000 41.000 49.940 9.580 159.000 1.900 6.600 589.000
Tomatoes, red, ripe, raw, year round average 16.2 0.850 0.000 5.000 0.330 0.045 11.000 0.450 1.100 21.000
Nuts, walnuts, black 16.1 24.350 0.000 58.000 56.580 3.628 202.000 3.070 5.000 607.000
Seeds, sunflower seed 16.0 22.780 0.000 116.000 49.570 5.195 354.000 6.770 10.500 570.000
Seeds, Flax seed 15.9 19.500 0.000 199.000 34.000 3.196 362.000 6.220 27.900 492.000
Flax seed 15.9 19.500 0.000 199.000 34.000 3.196 362.000 6.220 27.900 492.000
Squash, winter, all varieties, raw 15.7 1.450 0.000 31.000 0.230 0.046 21.000 0.580 1.500 37.000
Eggplant, raw 15.7 1.020 0.000 7.000 0.180 0.034 14.000 0.270 2.500 26.000
Seaweed, kelp, raw 15.6 1.680 0.000 168.000 0.560 0.247 121.000 2.850 1.300 43.000
Pumpkin, raw 15.4 1.000 0.000 21.000 0.100 0.052 12.000 0.800 0.500 26.000
Corn, sweet, yellow and white, raw 15.0 3.220 0.000 2.000 1.180 0.182 37.000 0.520 2.700 86.000
Beets, raw 15.0 1.610 0.000 16.000 0.170 0.027 23.000 0.800 2.800 43.000
Nuts, pistachio nuts, dry roasted, without salt added 14.9 21.240 0.000 108.000 45.730 5.525 120.000 4.180 10.300 570.000
Nuts, pistachio nuts, raw 14.9 20.480 0.000 107.000 43.190 5.286 121.000 4.270 10.000 551.000
Peppers, sweet, yellow, raw 14.8 1.000 0.000 11.000 0.210 0.031 12.000 0.460 0.900 27.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Nuts, almonds 14.7 21.260 0.000 248.000 50.640 3.881 275.000 4.290 11.800 578.000
Lotus root, raw 14.1 2.600 0.000 45.000 0.100 0.030 23.000 1.160 4.900 74.000
Quinoa 14.0 13.100 0.000 60.000 5.800 0.590 210.000 9.250 5.900 374.000
Mulberries, raw 13.4 1.440 0.000 39.000 0.390 0.027 18.000 1.850 1.700 43.000
Turnips, raw 13.3 0.900 0.000 30.000 0.100 0.011 11.000 0.300 1.800 27.000
Radishes, oriental, raw 13.3 0.600 0.000 27.000 0.100 0.030 16.000 0.400 1.600 18.000
Peppers, sweet, red, raw 13.2 0.890 0.000 9.000 0.190 0.028 10.000 0.460 2.000 27.000
Peppers, sweet, green, raw 13.2 0.890 0.000 9.000 0.190 0.028 10.000 0.460 1.800 27.000
Seeds, sesame seeds 12.4 17.730 0.000 975.000 49.670 6.957 351.000 14.550 11.800 573.000
Seaweed, irishmoss, raw 12.3 1.510 0.000 72.000 0.160 0.033 144.000 8.900 1.300 49.000
Onions, raw 12.2 1.160 0.000 20.000 0.160 0.026 10.000 0.220 1.800 38.000
Radishes, raw 12.0 0.600 0.000 21.000 0.540 0.030 9.000 0.290 1.600 20.000
Apricots, raw 11.7 1.400 0.000 14.000 0.390 0.027 8.000 0.540 2.400 48.000
Seeds, sesame butter, tahini 11.4 17.000 0.000 426.000 53.760 7.529 95.000 8.950 9.300 595.000
Mushrooms, shiitake, cooked, without salt 11.4 1.560 0.000 3.000 0.220 0.055 14.000 0.440 2.100 55.000
Nuts, cashew nuts, dry roasted, without salt added 10.7 15.310 0.000 45.000 46.350 9.157 260.000 6.000 3.000 574.000
Potatoes, raw, flesh and skin 10.5 2.070 0.000 7.000 0.100 0.026 21.000 0.760 1.600 79.000
Ginger root, raw 10.1 1.740 0.000 18.000 0.730 0.203 43.000 0.500 2.000 69.000
Melons, cantaloupe, raw 10.1 0.880 0.000 11.000 0.280 0.071 11.000 0.210 0.800 35.000
Leeks, (bulb and lower leaf-portion), raw 9.8 1.500 0.000 59.000 0.300 0.040 28.000 2.100 1.800 61.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Carrots, raw 9.6 1.030 0.000 27.000 0.190 0.030 15.000 0.500 3.000 43.000
Nuts, almond butter, plain, without salt added 9.5 15.080 0.000 270.000 59.100 5.602 303.000 3.700 3.700 633.000
Nuts, hazelnuts or filberts 9.5 14.950 0.000 114.000 60.750 4.464 163.000 4.700 9.700 628.000
Nuts, walnuts, English 9.3 15.230 0.000 104.000 65.210 6.126 158.000 2.910 6.700 654.000
Rice, brown, long-grain, cooked 9.3 2.580 0.000 10.000 0.900 0.180 43.000 0.420 1.800 111.000
Squash, winter, butternut, raw 8.9 1.000 0.000 48.000 0.100 0.021 34.000 0.700 ? 45.000
Nuts, brazilnuts, dried, unblanched 8.7 14.340 0.000 176.000 66.220 16.154 225.000 3.400 5.400 656.000
Burdock root, raw 8.5 1.530 0.000 41.000 0.150 0.025 38.000 0.800 3.300 72.000
Oranges, raw, California, valencias 8.5 1.040 0.000 40.000 0.300 0.035 10.000 0.090 2.500 49.000
Rice, white, long-grain, regular, cooked 8.3 2.690 0.000 10.000 0.280 0.077 12.000 1.200 0.400 130.000
Rice, brown, medium-grain, cooked 8.3 2.320 0.000 10.000 0.830 0.165 44.000 0.530 1.800 112.000
Squash, winter, spaghetti, raw 8.3 0.640 0.000 23.000 0.570 0.117 12.000 0.310 ? 31.000
Seaweed, agar, raw 8.3 0.540 0.000 54.000 0.030 0.006 67.000 1.860 0.500 26.000
Strawberries, raw 8.1 0.610 0.000 14.000 0.370 0.020 10.000 0.380 2.300 30.000
Gooseberries, raw 8.0 0.880 0.000 25.000 0.580 0.038 10.000 0.310 4.300 44.000
Squash, winter, acorn, raw 8.0 0.800 0.000 33.000 0.100 0.021 32.000 0.700 1.500 40.000
Watermelon, raw 7.8 0.620 0.000 8.000 0.430 0.048 11.000 0.170 0.500 32.000
Chicory roots, raw 7.7 1.400 0.000 41.000 0.200 0.048 22.000 0.800 ? 73.000
Nectarines, raw 7.7 0.940 0.000 5.000 0.460 0.051 8.000 0.150 1.600 49.000
Nuts, chestnuts, chinese, raw 7.5 4.200 0.000 18.000 1.110 0.164 84.000 1.410 ? 224.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Nuts, pine nuts, pinyon, dried 7.4 11.570 0.000 8.000 60.980 9.377 234.000 3.060 10.700 629.000
Raspberries, raw 7.4 0.910 0.000 22.000 0.550 0.019 18.000 0.570 6.800 49.000
Prickly pears, raw 7.1 0.730 0.000 56.000 0.510 0.067 85.000 0.300 3.600 41.000
Cherries, sweet, raw 6.7 1.200 0.000 15.000 0.960 0.216 11.000 0.390 2.300 72.000
Carambola, (starfruit), raw 6.6 0.540 0.000 4.000 0.350 0.023 9.000 0.260 2.700 33.000
Kiwi fruit, (chinese gooseberries), fresh, raw 6.5 0.990 0.000 26.000 0.440 0.029 30.000 0.410 3.400 61.000
Peaches, raw 6.5 0.700 0.000 5.000 0.090 0.010 7.000 0.110 2.000 43.000
Nuts, acorns, raw 6.4 6.150 0.000 41.000 23.860 3.102 62.000 0.790   387.000
Parsnips, raw 6.4 1.200 0.000 36.000 0.300 0.050 29.000 0.590 4.900 75.000
Papayas, raw 6.3 0.610 0.000 24.000 0.140 0.043 10.000 0.100 1.800 39.000
Milk, human 5.9 1.030 13.900 32.200 4.380 2.009 3.400 0.030 0.000 69.563
Currants, zante, dried 5.8 4.080 0.000 86.000 0.270 0.028 41.000 3.260 6.800 283.000
Plums, raw 5.8 0.790 0.000 4.000 0.620 0.049 7.000 0.100 1.500 55.000
Tangerines, (mandarin oranges), raw 5.7 0.630 0.000 14.000 0.190 0.022 12.000 0.100 2.300 44.000
Pomegranates, raw 5.6 0.950 0.000 3.000 0.300 0.038 3.000 0.300 0.600 68.000
Nuts, pecans 5.3 9.170 0.000 70.000 71.970 6.175 121.000 2.530 9.600 691.000
Melons, honeydew, raw 5.3 0.460 0.000 6.000 0.100 0.025 7.000 0.070 0.600 35.000
Beans, adzuki, yokan, mature seeds 5.1 3.290 0.000 27.000 0.120 0.043 18.000 1.160 ? 260.000
Figs, dried, uncooked 4.8 3.050 0.000 144.000 1.170 0.234 59.000 2.230 12.200 255.000
Avocados, raw, California 4.8 2.110 0.000 11.000 17.330 2.590 41.000 1.180 4.900 177.000

Source

Protein as % of calories

Protein
g

Cholesterol
mg

Calcium
mg

Fat g

Magnesium
mg

Iron
mg

Fiber
g

Energy
kcal

Total

Saturated

Blueberries, raw 4.8 0.670 0.000 6.000 0.380 0.032 5.000 0.170 2.700 56.000
Nuts, chestnuts, european, raw, unpeeled 4.5 2.420 0.000 27.000 2.260 0.425 32.000 1.010 8.100 213.000
Bananas, raw 4.5 1.030 0.000 6.000 0.480 0.185 29.000 0.310 2.400 92.000
Nuts, macadamia nuts, raw 4.4 7.910 0.000 85.000 75.770 12.061 130.000 3.690 8.600 718.000
Prunes, dried, uncooked 4.4 2.610 0.000 51.000 0.520 0.041 45.000 2.480 7.100 239.000
Raisins, seedless 4.3 3.220 0.000 49.000 0.460 0.150 33.000 2.080 4.000 300.000
Figs, raw 4.1 0.750 0.000 35.000 0.300 0.060 17.000 0.370 3.300 74.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 3.7 0.660 0.000 11.000 0.580 0.189 6.000 0.260 1.000 71.000
Nuts, chestnuts, european, raw, peeled 3.3 1.630 0.000 19.000 1.250 0.235 30.000 0.940 ? 196.000
Pineapple, raw 3.2 0.390 0.000 7.000 0.430 0.032 14.000 0.370 1.200 49.000
Cranberries, raw 3.2 0.390 0.000 7.000 0.200 0.017 5.000 0.200 4.200 49.000
Mangos, raw 3.1 0.510 0.000 10.000 0.270 0.066 9.000 0.130 1.800 65.000
Dates, domestic, natural and dry 2.9 1.970 0.000 32.000 0.450 0.191 35.000 1.150 7.500 275.000
Olives, ripe, canned (small-extra large) 2.9 0.840 0.000 88.000 10.680 1.415 4.000 3.300 3.200 115.000
Pears, raw 2.6 0.390 0.000 11.000 0.400 0.022 6.000 0.250 2.400 59.000
Persimmons, native, raw 2.5 0.800 0.000 27.000 0.400 ? ? 2.500 ? 127.000
Crabapples, raw 2.1 0.400 0.000 18.000 0.300 0.048 7.000 0.360 ? 76.000
RICE DREAM 1.7 0.170 0.000 8.000 0.810 0.068 4.000 0.080 0.000 49.000
Apples, raw, with skin 1.3 0.190 0.000 7.000 0.360 0.058 5.000 0.180 2.700 59.000


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