Foods High in Proteins: Vegetables and Beans
Description Weight
(grams) Measure Protein Content
per Measure
(grams) Alfalfa seeds, sprouted, raw 33 1 cup 1.32 Artichokes, (globe or French), cooked, boiled, drained, without salt 120 1 medium 4.18 Asparagus, canned, drained solids 72 4 spears 1.54 Asparagus, cooked, boiled, drained 60 4 spears 1.55 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 5.31 Avocados, raw, California 28.35 1 oz 0.60 Avocados, raw, Florida 28.35 1 oz 0.45 Beans, baked, canned, plain or vegetarian 254 1 cup 12.17 Beans, baked, canned, with franks 259 1 cup 17.48 Beans, baked, canned, with pork and sweet sauce 253 1 cup 13.43 Beans, baked, canned, with pork and tomato sauce 253 1 cup 13.05 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.24 Beans, Cowpeas (Blackeyes), immature seeds, boiled, without salt 165 1 cup 5.23 Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 14.43 Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, 172 1 cup 13.30 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 14.74 Beans, Kidney beans, red, mature seeds, canned 256 1 cup 13.44 Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt 177 1 cup 15.35 Beans, Lima beans, large, mature seeds, canned 241 1 cup 11.88 Beans, Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 14.66 Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt 124 1 cup 2.52 Beans, Mung beans, mature seeds, sprouted, raw 104 1 cup 3.16 Beans, Navy beans, mature seeds, cooked, boiled, without salt 182 1 cup 15.83 Beans, Pinto beans, mature seeds, cooked, boiled, without salt 171 1 cup 14.04 Soybeans, mature cooked, boiled, without salt 180 1 cup 22.23 Soybeans, green, cooked, boiled, drained, without salt 172 1 cup 28.62 Beans, Snap beans, green, canned, regular pack, drained solids 135 1 cup 1.55 Beans, Snap beans, green, cooked, boiled, drained, without salt 125 1 cup 2.36 Beans, White beans, mature seeds, canned 262 1 cup 19.02 Beet greens, cooked, boiled, drained, without salt 144 1 cup 3.70 Beets, canned, drained solids 170 1 cup 1.55 Broccoli, raw 88 1 cup 2.62 Broccoli, cooked, boiled, drained, without salt 156 1 cup 4.65 Beets, cooked, boiled, drained 170 1 cup 2.86 Beets, cooked, boiled, drained 50 1 beet 0.84 Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 2.65 Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 1.79 Cabbage, cooked, boiled, drained, without salt 150 1 cup 1.53 Cabbage, raw 70 1 cup 1.01 Cabbage, red, raw 70 1 cup 0.97 Cabbage, Savoy, raw 70 1 cup 1.40 Carrots, baby, raw 10 1 medium 0.08 Carrots, cooked, boiled, drained, without salt 156 1 cup 1.70 Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 1.74 Carrots, raw 110 1 cup 1.13 Cauliflower, cooked, boiled, drained, without salt 124 1 cup 2.28 Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 2.90 Cauliflower, raw 100 1 cup 1.98 Celery, cooked, boiled, drained, without salt 150 1 cup 1.25 Celery, raw 120 1 cup 0.90 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 2.56 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 4.45 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 5.06 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 2.56 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 4.51 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 63 1 ear 1.96 Cucumber, peeled, raw 119 1 cup 0.68 Cucumber, with peel, raw 104 1 cup 0.72 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 2.10 Endive, raw 50 1 cup 0.63 Garlic, raw 3 1 clove 0.19 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 17.86 Lettuce, cos or romaine, raw 56 1 cup 0.91 Lettuce, iceberg (includes crisphead types), raw 55 1 cup 0.56 Lettuce, looseleaf, raw 56 1 cup 0.73 Mushrooms, canned, drained solids 156 1 cup 2.92 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 3.39 Mushrooms, raw 70 1 cup 2.03 Mushrooms, shiitake, cooked, without salt 145 1 cup 2.26 Mushrooms, shiitake, dried 3.6 1 mushroom 0.34 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 3.16 Okra, cooked, boiled, drained, without salt 160 1 cup 2.99 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 3.83 Olives, ripe, canned (small-extra large) 22 5 large 0.18 Onions, cooked, boiled, drained, without salt 210 1 cup 2.86 Onions, dehydrated flakes 5 1 tbsp 0.45 Onions, raw 110 1 whole 1.28 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 1.83 Parsley, raw 10 10 sprigs 0.30 Parsnips, cooked, boiled, drained, without salt 156 1 cup 2.06 Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 5.23 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 5.60 Peas, green, canned, regular pack, drained solids 170 1 cup 7.51 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 8.24 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.35 Peppers, hot chili, green, raw 45 1 pepper 0.90 Peppers, hot chili, red, raw 45 1 pepper 0.90 Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 1.25 Peppers, sweet, green, raw 149 1 cup 1.33 Peppers, sweet, green, raw 119 1 pepper 1.06 Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 1.25 Peppers, sweet, red, raw 119 1 pepper 1.06 Potato pancakes, home-prepared 76 1 pancake 4.68 Potato, baked, flesh and skin, without salt 202 1 potato 5.05 Potatoes, baked, flesh, without salt 156 1 potato 3.06 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 2.54 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 2.31 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 2.67 Potatoes, hashed brown, home-prepared 156 1 cup 3.78 Pumpkin, canned, without salt 245 1 cup 2.70 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 1.76 Radishes, raw 4.5 1 radish 0.03 Spinach, canned, drained solids 214 1 cup 6.01 Spinach, cooked, boiled, drained, without salt 180 1 cup 5.35 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 5.97 Spinach, raw 30 1 cup 0.86 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 1.64 Squash, summer, all varieties, raw 113 1 cup 1.33 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 1.82 Squash, winter, butternut, frozen, cooked, boiled, without salt 240 1 cup 2.95 Sweet potato, canned, syrup pack, drained solids 196 1 cup 2.51 Sweet potato, canned, vacuum pack 255 1 cup 4.21 Sweet potato, cooked, baked in skin, without salt 146 1 potato 2.51 Sweet potato, cooked, boiled, without skin, without salt 156 1 potato 2.57 Tomatoes, red, ripe, canned, stewed 255 1 cup 2.42 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 2.21 Tomatoes, red, ripe, raw, year round average 180 1 cup 1.53 Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 0.14 Tomatoes, red, ripe, raw, year round average 123 1 tomato 1.05 Tomatoes, sun-dried 2 1 piece 0.28 Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0.15 Watermelon, raw 286 1 wedge 1.77
Protein content of other Vegetarian Foods High in Protein
Description Weight
(grams) Measure Content per
Measure
(grams) Buckwheat flour, whole-groat 120 1 cup 15.14 Buckwheat groats, roasted, cooked 168 1 cup 5.68 Bulgur, cooked 182 1 cup 5.61 Bulgur, dry 138 1 cup 11.70 Cornmeal, degermed, enriched, yellow 140 1 cup 17.21 Cornmeal, whole-grain, yellow 122 1 cup 9.91 Noodles, chinese, chow mein 45 1 cup 3.77 Oat bran, cooked 219 1 cup 7.03 Oat bran, raw 94 1 cup 16.26 Peanut butter, smooth style, with salt 16 1 tbsp 4.03 Quinoa, cooked - 1 cup 11 Rice, brown, long-grain, cooked 125 195 5.03 Rice, white, long-grain, regular, cooked 158 195 4.25 Rice, white, long-grain, regular, raw, enriched 158 185 13.19 Spaghetti, cooked, enriched, without added salt 140 1 cup 6.68 Spaghetti, whole-wheat, cooked 140 1 cup 7.46 Spaghetti, whole-wheat, cooked 140 1 cup 7.46 Tempeh 225 1 cup 31 Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 6.51 Tofu, firm, prepared with calcium sulfate and magnesium chloride 120 1 piece 7.86 Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91 Veggie burger 1 patty 1 patty 5-24 Wheat flour, whole-grain 125 1 cup 16.44 Wheat flour, white, bread, enriched 125 137 16.41 Whole wheat bread 2 slices 2 slices 5
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per Measure
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