Amount of Protein in Each
- almonds – 4 oz = 24g
- apricots – 1 cup, sliced = 2.3g
- artichoke hearts – 1 med = 4.2g
- asparagus – 1 cup = 3g
- avocados – 1 cup, sliced = 3g
- bananas – one 7-inch fruit = 1.3g
- black beans – 1 cup, cooked = 15.2g
- blueberries – 1 cup = 1g
- broccoli – 1 cup, chopped = 2.6g
- brussel sprouts – 1 cup = 3g
- buckwheat – 3.5 oz =13.3g (a complete protein)
- bulgur – 1 cup, cooked = 6g (a complete protein)
- butternut squash – 1 cup, cubed = 1.4g
- cantaloupe – 1 cup, balls = 1.5g
- cashews – 3.5 oz = 18g
- cauliflower – 1 cup, chopped = 2g
- cherries – 1 cup, no pits = 1.6g
- chia seeds – 1 tbsp = 3g (a complete protein)
- chickpeas (garbanzo) – 1 cup, cooked = 14.5g
- coconut – 3.5 oz = 3.3g
- corn, yellow sweet – 1 cup = 5.4g
- dark chocolate – 1 oz = 1.5g
- edamame – 1 cup, cooked = 17g (a complete protein)
- eggplant – 1 cup, cubed = 1g
- guava – 1 cup = 4.2g
- kidney beans – 1 cup, cooked = 13.4g
- kiwi – one 2-inch fruit = 1g
- lentils – 1 cup, cooked = 18g
- lima beans – 1 cup = 15g
- mushrooms (white) – 1 cup, whole = 3g
- navy beans – 1 cup, cooked = 15g
- oats – 3.5 oz = 17g
- onions – 1 cup, chopped = 2g
- peaches – 1 med =1.5g
- peanuts – 1 cup = 38g
- peas – 1 cup, cooked = 8.2g (a complete protein)
- pecans – 3.5 oz = 9.2g
- pineapple – 1 cup, chunks = 1g
- pinto beans – 1 cup, cooked = 15.4g
- pistachios – 1 cup = 25g
- pomegranate – one-half cup arils = 1.5g
- potatoes – 1 med = 4.3g
- pumpkin – 1 cup, cubed = 1g
- pumpkin seeds – 1 cup = 12g
- quinoa – 3.5 oz = 14g (a complete protein)
- rice (long grain, brown) – 1 cup, cooked = 5.5g (a complete protein, but low in lysine)
- rye berries – 2 oz = 6g
- sesame seeds – 1 cup = 26g
- soy beans – 1 cup, cooked = 28.6g (a complete protein)
- spinach – 1 cup, raw = 1g; 1 cup, cooked = 5g
- sunflower seeds – 1 cup, dry roasted = 25g
- sweet potatoes – 1 cup, cubed = 2g
- turnips – 1 cup, cubed = 1.2g
- walnuts (English) – 1 cup, chopped = 18g
- whole wheat pasta – 1 cup = 7.5g
- zucchini – 1 cup, chopped = 1.5g