| Food | Protein (g) per 100 g | Dietary Fibre (g) per 100 g |
Beans & Legumes | ||
| Brown Lentils | 27.08 | 31.2 |
| Red Lentils | 24.44 | 11.1 |
| Split Peas | 22.45 | 34.7 |
| Pinto Beans | 20.83 | 14.6 |
| Tempeh | 20.29 | 4.8 |
| Tofu | 14.4 | 1.8 |
| Soy Beans | 13.1 | 1.1 |
| Kidney Beans | 6.15 | 6.2 |
| Black Beans | 5.74 | 4.9 |
| Navy Beans | 5.38 | 5.4 |
| Chickpeas | 4.92 | 5.7 |
| Lima Beans | 3.2 | 3.2 |
| Black-eyed Peas | 2.96 | 2.2 |
Nuts and Seeds | ||
| Hemp Seeds | 33.3 | 3.3 |
| Pumpkin Seeds | 30 | 10 |
| Peanuts | 25.8 | 8.5 |
| Sesame Seeds | 24.1 | 17.2 |
| Chia Seeds | 23 | 38.5 |
| Sunflower Seeds | 23 | 10 |
| Pistachios | 20.2 | 10.6 |
| Almonds | 20 | 13.3 |
| Flax Seeds | 20 | 30 |
| Cashews | 18.2 | 3.3 |
| Walnuts | 16.6 | 10 |
| Hazelnuts | 14.95 | 9.7 |
| Coconut Meat | 6.88 | 16.3 |
Cereal, Grains & Pasta | ||
| Spelt | 14.57 | 10.7 |
| Quinoa | 13.33 | 6.7 |
| Teff | 13.3 | 8 |
| Buckwheat | 13.25 | 10 |
| Steel Cut Oats | 12.5 | 10 |
| Whole Wheat Bread | 8.4 | 6 |
| Seitan | 7 | 3 |
| Whole Wheat Pasta | 5.99 | 3.9 |
| Pasta | 5.8 | 1.8 |
Fruit |
|
|
| Banana | 1.09 | 2.6 |
| Orange | 1.04 | 2.5 |
| Blueberries | 0.74 | 2.4 |
| Grapefruit | 0.63 | 1.1 |
| Apple | 0.26 | 2.4 |
Vegetables |
|
|
| Kale | 4.28 | 3.6 |
| Brussels Sprouts | 3.38 | 3.8 |
| White Mushrooms | 3.09 | 1 |
| Spinach | 2.86 | 2.2 |
| Broccoli | 2.82 | 2.6 |
| Asparagus | 2.2 | 2.1 |
| Portbella Mushrooms | 2.11 | 1.3 |
| Sweet Red Peppers | 0.99 | 2.1 |
The Best Plant-Based Protein Sources
Click to view this article in IMPACT Magazine – The Running Issue, March/April 2018.