List of Vegetable Proteins  

Nut/Seed (1/4 Cup; 4 tbs)

Protein (g)

  • Chia Seed 12
  • Hemp Seed 10
  • Flax Seed 8
  • Sunflower Seed 8
  • Salba 7.4
  • Almond 7
  • Pumpkin Seed 7
  • Sesame Seed 7
  • Pistachio 6
  • Walnut 5
  • Brazil Nut 5
  • Hazelnut 5
  • Pine Nut 4
  • Cashew 4

Beans (1 Cup cooked)

Protein (g)

  • Lentil 18
  • Adzuki 17
  • Cannellini (white beans) 17
  • Cranberry bean 17
  • Navy Bean 16
  • Split Peas 16
  • Anasazi 15
  • Black Bean 15
  • Garbanzos (chick peas) 15
  • Kidney Bean 15
  • Great Northern Beans 15
  • Lima Beans 15
  • Pink Beans 15
  • Black-eyed Peas 14
  • Mung Beans 14
  • Pinto Beans 14
  • Green Peas 9

Grains (1 Cup cooked)

Protein (g)

  • Triticale 25
  • Millet 8.4
  • Amaranth 7
  • Oat, bran 7
  • Wild Rice 7
  • Rye Berries 7
  • Whole Wheat Couscous 6
  • Bulgar Wheat 6
  • Buckwheat 6
  • Barley 5
  • Quinoa 5
  • Brown Rice 5
  • Spelt 5

Vegetables (cooked)

Protein (g)

  • Corn (1 large cob) 5
  • Potato (with skin) 5
  • Mushroom, Oyster (1 cup) 5
  • Collard Greens (1 cup) 4
  • Peas (1/2 cup) 4
  • Artichoke (medium) 4
  • Broccoli (1 cup) 4
  • Brussel Sprouts (1 cup) 4
  • Mushroom, Shitake (1 cup) 3.5
  • Fennel (1 medium bulb) 3
  • Swiss Chard (1 cup) 3
  • Kale (1 cup) 2.5
  • Asparagus (5 spears) 2
  • String Beans (1 cup) 2
  • Beets (1 cup) 2
  • Sweet Potato (1 cup) 3
  • Cabbage (1 cup) 2
  • Carrot (1 cup) 2
  • Cauliflower (1 cup) 2
  • Rutabaga 2
  • Squash 2
  • Celery (1 cup) 1
  • Spinach (1 cup) 1
  • Bell Peppers (1 cup) 1
  • Cucumber (1 cup) 1
  • Eggplant (1 cup) 1
  • Leeks (1 cup) 1
  • Lettuce (1 cup) 1
  • Okra (1/2 cup) 1
  • Onion (1/2 cup) 1

Source USDA.