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Protein Chart

 

Food/ Serving Size

 

Protein (%)

Protein (g)

Brown rice (1 cup)

 

8.5

4.9

White rice (1 cup)

 

7.4

4.1

Barley, pearled (1 cup)

 

9.4

16.4

Garbanzo beans (1 cup)

 

21.6

14.5

Lentils (1 cup)

 

31

17.9

Lima beans (1 cup)

 

37.1

14.7

Tofu, raw (1/2 cup)

 

42.5

10

Soy milk (1 cup)

 

33.4

6.6

Peanuts, dried (1 oz.)

 

18.1

7.3

Broccoli, raw (1/2 cup)

 

43.3

1.3

Carrots, raw (1 med.)

 

9

0.7

Whole wheat bread (1 slice)

 

15.7

2.4

Greens beans, boiled (1 cup)

 

21.8

1.2

Apple, raw w/ skin (med.)

 

1.5

0.3

Banana, raw (med.)

 

4.6

1.2

Bagel (1)

 

14.7

6

 

Source: Bowes and Church’s Food Values of Portions Commonly Used, 16th edition, 1994.

 

NOTE: While protein derived from a mixed of the above foods is sufficient to meet daily protein needs, it will not exert the same calcium-leaching effect on the bones that a high intake of animal protein will.

 

 

 

Food/ Serving Size

 

Category

Protein (%)

 

Soybean sprouts

Legumes

54

Mungbean sprouts

Legumes

3

Soybean curd (tofu)

Legumes

43

Soybean flour

Legumes

35

Soybeans

Legumes

35

Soy sauce

Legumes

33

Broad beans

Legumes

32

Lentils

Legumes

29

Split peas

Legumes

28

Kidney beans

Legumes

26

Navy beans

Legumes

26

Lima beans

Legumes

26

Garbanzo beans

Legumes

23

Spinach

Vegetables

49

New Zealand Spinach

Vegetables

47

Watercress

Vegetables

46

Kale

Vegetables

45

Broccoli

Vegetables

45

Brussels Sprouts

Vegetables

44

Turnip Greens

Vegetables

43

Collards

Vegetables

43

Cauliflower

Vegetables

40

Mustard Greens

Vegetables

39

Mushrooms

Vegetables

38

Chinese Cabbage

Vegetables

34

Parsley

Vegetables

34

Lettuce

Vegetables

34

Green Peas

Vegetables

30

Zucchini

Vegetables

28

Green beans

Vegetables

26

Cucumbers

Vegetables

24

Dandelion Greens

Vegetables

24

Green Pepper

Vegetables

22

Artichokes

Vegetables

22

Cabbage

Vegetables

22

Celery

Vegetables

21

Eggplant

Vegetables

21

Tomatoes

Vegetables

18

Onions

Vegetables

16

Beets

Vegetables

15

Pumpkin

Vegetables

12

Potatoes

Vegetables

11

Yams

Vegetables

8

Sweet Potatoes

Vegetables

6

Wheat Germ

Grains

31

Rye

Grains

30

Wheat, hard red

Grains

17

Wild rice

Grains

16

Buckwheat

Grains

15

Oatmeal

Grains

15

Millet

Grains

12

Barley

Grains

11

Brown rice

Grains

8

Lemons

Fruits

16

Honeydew melon

Fruits

10

Cantaloupe

Fruits

9

Orange

Fruits

8

Blackberry

Fruits

8

Cherry

Fruits

8

Apricot

Fruits

9

Grape

Fruits

8

Watermelon

Fruits

8

Tangerine

Fruits

7

Papaya

Fruits

6

Peach

Fruits

6

Pear

Fruits

5

Banana

Fruits

5

Grapefruit

Fruits

5

Pineapple

Fruits

3

Apple

Fruits

1

Pumpkin Seeds

Nuts and Seeds

21

Sunflower seeds

Nuts and Seeds

17

Walnuts, black

Nuts and Seeds

13

Sesame seeds

Nuts and Seeds

13

Almonds

Nuts and Seeds

12

Cashers

Nuts and Seeds

12

Filberts

Nuts and Seeds

8

         

 

 

Data obtained from Nutritive Value of American Foods in Common Units, ISDA Agriculture Handbook No. 456. Reprinted with author’s permission, from Diet for a New America by John Robbins (Walpole, NH: Stillpoint Publishing)