| 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 | ||
