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 |
Support Local Media
Since 1991, IMPACT Magazine has produced freely distributed award-winning editorial content, including departments on fitness, health, nutrition, food, training, sports medicine, travel and features on the top athletes across the country.
Why Your Support Matters
IMPACT Magazine has kept its publication free and available to readers for 30 years. We believe that everyone deserves access to quality, credible health and fitness content to live their healthiest and best lives. We pride ourselves on delivering the best editorial from the best experts in their fields along with supporting both local and national brands that align with our core values.
We are independently owned and operated and support local fitness and health professionals, writers, photographers, designers and artists.
Please consider supporting IMPACT Magazine by making a donation of any amount via PayPal below. Your donations will help us continue to make an IMPACT into the future!