Protein in Raw Nuts and Seeds
(shelled)

{Nut/Seed (1/4 cup)}

Protein
Grams

Almond

7

Brazil nut

5

Cashew

4

Chestnut

1

Coconut (shredded)

2

Filbert/Hazelnut

5

Flax seed

5

Macadamia

2

Peanut

8

Pecan

2

Pine nut

4

Pistachio

6

Pumpkin seed

7

Sesame seed

7

Soynut

10

Sunflower seed

8

Walnut

5

Protein in Beans
(cooked)

{Bean 1 cup}

Protein
Grams

Adzuki (Aduki)

17

Anasazi

15

Black Beans

15

Black-eyed Peas

14

Cannellini (White Beans)

17

Cranberry Bean

17

Fava Beans

13

Garbanzos (Chick Peas)

15

Great Northern Beans

15

Green Peas, whole

9

Kidney Beans

15

Lentils

18

Lima Beans

15

Mung Beans

14

Navy Beans

16

Pink Beans

15

Pinto Beans

14

Soybeans

29

Split Peas

16

Protein in Grains
(cooked)

{Grain 1 cup}

Protein
Grams

Amaranth

7

Barley, pearled

4 to 5

Barley, flakes

4

Buckwheat groats

5 to 6

Cornmeal (fine grind)

3

Cornmeal (polenta, coarse)

3

Millet, hulled

8.4

Oat Groats

6

Oat, bran

7

Quinoa

5

Rice, brown

3 to 5

Rice, white

4

Rice, wild

7

Rye, berries

7

Rye, flakes

6

Spelt, berries

5

Teff

6

Triticale

25

Wheat, whole berries

6 to 9

Couscous, whole wheat

6

Wheat, bulgur

5 to 6

Protein in Meat, Chicken, Fish
Substitutes*

{Product}

Serving
Size

Protein
Grams

Boca Burger Original Vegan

2.5 oz

13

GardenVegan Veggie Patties

2.5 oz

9

Health is Wealth Chicken-Free Patties

3 oz.

14

Health is Wealth Yummie Burger

2.5 oz.

12

Lightlife Gimme Lean

2oz.

8

Lightlife Smart Cutlets
Seasoned Chicken

3 oz.

26

Lightlife Smart Deli Combos

2.7 oz.

17

Lightlife Smart Dogs

1.5 oz.

9

Mon Cuisine Breaded Chicken Patties

3 oz.

7

Morningstar Farms Original Grillers

2.3 oz

15

Nate's Meatless Meatballs (3)

1.5 oz

10

Natural Touch Vegan Burger

2.7 oz

11

Natural Touch Veggie Medley

2.3 oz

11

SoyBoy Vegan Okara Burger

3 oz.

13

SoyBoy Vegetarian Franks

1.5 oz.

11

Starlite Cuisine Soy Taquitos

2 oz.

7

White Wave Seitan

3 oz.

31

Whole Foods 365
Meat Free Vegan Burger

2.5 oz.

13

Yves Canadian Veggie Bacon (3 slices)

2 oz.

17

Yves Veggie Burger

3 oz.

16

Yves Veggie Chick'n Burgers

3 oz.

17

Yves Veggie Dogs

1.6 oz.

11

Protein in Hot Cereals
(cooked)

{Cereal}

Cup

Protein
Grams

Arrowhead Mills Corn Grits

1/4

3

Arrowhead Mills 7 Grain

1/4

4

Bob's 8 Grain

1/4

4

Bob's 10 Grain

1/4

6

Bob's Kamut

1/4

5

Bob's Triticale

1/4

4

Bob's Whole Grain Cracked Wheat

1/4

5

Cream of Rye

1/3

5

Kashi

1/2

6

Mother's Multigrain

1/2

5

Quaker Old Fashioned Oats

1/2

5

Quinoa Flakes

1/3

3

Roman Meal Hot Cereal

1/3

5

Wheatena

1/3

5

Protein in Fresh Vegetables
(cooked)

{Vegetable}

Serving

Protein
Grams

Artichoke

medium

4

Asparagus

5 spears

2

Beans, string

1 cup

2

Beets

1/2 cup

1

Broccoli

1/2 cup

2

Brussels Sprouts

1/2 cup

2

Cabbage

1/2 cup

1

Carrot

1/2 cup

1

Cauliflower

1/2 cup

1

Celeriac

1 cup

1

Celery

1 cup

1

Chard, Swiss

1 cup

3

Chayote

1 cup

1

Chives

1 tablespoon

0.10

Collards

1 cup

4

Corn, Sweet

1 large cob

5

Cucumber

1 cup

1

Eggplant

1 cup

1

Fennel

1 medium bulb

3

Jerusalem Artichoke

1 cup

3

Kale

1 cup

2.5

Kohlrabi

1 cup

3

Leeks

1 cup

1

Lettuce

1 cup

1

Okra

1/2 cup

1

Onion

1/2 cup

1

Parsnip

1/2 cup

1

Peas

1/2 cup

4

Peppers, bell

1/2 cup

1

Potato, baked with skin

2 1/3 x 4 3/4"

5

Potato, boiled with skin

1/2 cup

1

Radish

1 cup

1

Rhubarb

1 cup

1

Rutabaga

1 cup

2

Spinach

1 cup

1

Squash, Summer

1 cup

2

Squash, Winter

1 cup

2

Sweet Potato

1 cup

3

Tomato

1 medium

1

Turnip

1 cup

1

Protein in Fruits
(raw)

Fruit

Serving

Protein
Grams

Apple

2 per lb.

0

Apricot

med.

0

Avocado

med.

4

Banana

1

1 to 2

Blackberry

cup

2

Blueberry

cup

1

Boysenberry

cup

1

Cantaloupe

cup

1

Casaba Melon

cup

2

Cherimoya

1

7

Cherry

cup

1

Cranberry

cup

0

Currant

cup

2

Date(pitted)

1/4 cup

1

Durian

1 cup

4

Feijoa

med.

1

Fig

1

0

Gooseberry

cup

1

Grape

cup

1

Grapefruit

1/2

1

Guava

med.

1

Honeydew

cup

1

Jackfruit

cup

2

Jujube, dried

1 oz.

1

Kiwi

large

1

Kumquat

med.

0

Lemon

1

1

Lime

1

0

Loganberry

cup

1.4

Loquat

1

0

Mango

1

1

Mulberry

cup

2

Nectarine

1

1

Orange

1

1

Papaya

cup

1

Passionfruit

1

0

Peach

1

1

Pear

1

1

Persimmon

1

0

Pineapple

cup

1

Plum

1

1

Pomegranate

1

1.5

Pomelo

1/2

2.3

Prickly Pear

med.

1

Quince

med.

.4

Raspberry

cup

1

Rhubarb

cup

1

Sapote

med.

5

Star Fruit

cup

1

Strawberry

cup

1

Tangerine

med.

1

Watermelon

cup

1

Protein in Nut Butters

Nut/Seed
(2 Tablespoons)

Protein
Grams

Almond

5 to 8

Cashew

4 to 5

Peanut

7 to 9

Sesame Tahini

6

Soy Nut

6 to 7

Protein in Milk Substitutes

Beverage
1 cup

Protein
Grams

Soy Regular

6 to 9

Soy Low/Nonfat

4

Rice

1

Rice and Soy

7

Almond

1 to 2

Oat

4

Multigrain

5

Protein in Soy Products

Product

Serving
Size

Protein
Grams

Tofu
Medium to Extra Firm

3 oz.

7 to 12

Tofu
Soft or Silken

3 oz.

4 to 6

Tempeh

4 oz.

12 to 20

Textured Vegetable Protein
TVP

1/4 cup

10 to 12