Protein Chart

Food/ Serving Size	Protein (%)	Protein (g)
Brown rice (1 cup)	8.5	4.9
White rice (1 cup)	7.4	4.1
Barley, pearled (1 cup)	9.4	16.4
Garbanzo beans (1 cup)	21.6	14.5
Lentils (1 cup)	31	17.9
Lima beans (1 cup)	37.1	14.7
Tofu, raw (1/2 cup)	42.5	10
Soy milk (1 cup)	33.4	6.6
Peanuts, dried (1 oz.)	18.1	7.3
Broccoli, raw (1/2 cup)	43.3	1.3
Carrots, raw (1 med.)	9	0.7
Whole wheat bread (1 slice)	15.7	2.4
Greens beans, boiled (1 cup)	21.8	1.2
Apple, raw w/ skin (med.)	1.5	0.3
Banana, raw (med.)	4.6	1.2
Bagel (1)	14.7	6

Source: Bowes and Church’s Food Values of Portions Commonly Used, 16^th edition, 1994.

NOTE: While protein derived from a mixed of the above foods is sufficient to meet daily protein needs, it will not exert the same calcium-leaching effect on the bones that a high intake of animal protein will.

Food/ Serving Size	Category	Protein (%)
Soybean sprouts	Legumes	54
Mungbean sprouts	Legumes	3
Soybean curd (tofu)	Legumes	43
Soybean flour	Legumes	35
Soybeans	Legumes	35
Soy sauce	Legumes	33
Broad beans	Legumes	32
Lentils	Legumes	29
Split peas	Legumes	28
Kidney beans	Legumes	26
Navy beans	Legumes	26
Lima beans	Legumes	26
Garbanzo beans	Legumes	23
Spinach	Vegetables	49
New Zealand Spinach	Vegetables	47
Watercress	Vegetables	46
Kale	Vegetables	45
Broccoli	Vegetables	45
Brussels Sprouts	Vegetables	44
Turnip Greens	Vegetables	43
Collards	Vegetables	43
Cauliflower	Vegetables	40
Mustard Greens	Vegetables	39
Mushrooms	Vegetables	38
Chinese Cabbage	Vegetables	34
Parsley	Vegetables	34
Lettuce	Vegetables	34
Green Peas	Vegetables	30
Zucchini	Vegetables	28
Green beans	Vegetables	26
Cucumbers	Vegetables	24
Dandelion Greens	Vegetables	24
Green Pepper	Vegetables	22
Artichokes	Vegetables	22
Cabbage	Vegetables	22
Celery	Vegetables	21
Eggplant	Vegetables	21
Tomatoes	Vegetables	18
Onions	Vegetables	16
Beets	Vegetables	15
Pumpkin	Vegetables	12
Potatoes	Vegetables	11
Yams	Vegetables	8
Sweet Potatoes	Vegetables	6
Wheat Germ	Grains	31
Rye	Grains	30
Wheat, hard red	Grains	17
Wild rice	Grains	16
Buckwheat	Grains	15
Oatmeal	Grains	15
Millet	Grains	12
Barley	Grains	11
Brown rice	Grains	8
Lemons	Fruits	16
Honeydew melon	Fruits	10
Cantaloupe	Fruits	9
Orange	Fruits	8
Blackberry	Fruits	8
Cherry	Fruits	8
Apricot	Fruits	9
Grape	Fruits	8
Watermelon	Fruits	8
Tangerine	Fruits	7
Papaya	Fruits	6
Peach	Fruits	6
Pear	Fruits	5
Banana	Fruits	5
Grapefruit	Fruits	5
Pineapple	Fruits	3
Apple	Fruits	1
Pumpkin Seeds	Nuts and Seeds	21
Sunflower seeds	Nuts and Seeds	17
Walnuts, black	Nuts and Seeds	13
Sesame seeds	Nuts and Seeds	13
Almonds	Nuts and Seeds	12
Cashers	Nuts and Seeds	12
Filberts	Nuts and Seeds	8

Data obtained from Nutritive Value of American Foods in Common Units, ISDA Agriculture Handbook No. 456. Reprinted with author’s permission, from Diet for a New America by John Robbins (Walpole, NH: Stillpoint Publishing)

Food/ Serving Size

Food/ Serving Size