The Best Plant-Based Protein Sources

The Best Plant-Based Protein Sources
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

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