Plant- Based Protein Chart

The following is a chart is adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods, it does not include any dairy or soy.  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
[via The Holy Kale]