🌱 Legumes & Beans
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Lentils (cooked) – ~18g protein per cup
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Chickpeas (cooked) – ~15g per cup
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Black beans – ~15g per cup
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Kidney beans – ~13g per cup
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Navy beans – ~15g per cup
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Edamame (young soybeans) – ~17g per cup
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Green peas – ~8g per cup
🌾 Grains & Pseudograins
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Quinoa – ~8g per cup (cooked)
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Oats – ~6g per cup (cooked)
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Brown rice – ~5g per cup
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Barley – ~4g per cup
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Bulgur – ~5.5g per cup
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Teff – ~10g per cup
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Millet – ~6g per cup
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Amaranth – ~9g per cup
🌰 Nuts & Seeds
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Almonds – ~6g per ounce
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Peanuts – ~7g per ounce
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Pumpkin seeds – ~7g per ounce
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Sunflower seeds – ~5.5g per ounce
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Chia seeds – ~5g per ounce
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Hemp seeds – ~9.5g per 3 tbsp
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Flaxseeds – ~5g per ounce
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Cashews – ~5g per ounce
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Pistachios – ~6g per ounce
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Walnuts – ~4g per ounce
🥥 Soy & Alternatives
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Tofu – ~10g per 1/2 cup
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Tempeh – ~15g per 1/2 cup
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Soy milk – ~7g per cup
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Textured vegetable protein (TVP) – ~12g per 1/4 cup (dry)
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Seitan (vital wheat gluten) – ~21g per 3 oz
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