Protein Sources
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Protein Sources
Plant-based (vegan)
sources of protein vs. animal sources of protein,
including an extensive list of foods and their protein content,
as well as other nutrients.
A unique project to promote the awareness of the many benefits of a plant-based (vegan) diet.
There is a great deal of information on the internet about the importance of protein in the diet, as well as the most healthful sources. Below are some links to articles about protein, its sources, and the problems associated with the consumption of animal protein. Please feel free to visit these articles for additional information. Following the article links is our extensive table of protein sources with other nutritional information.
| Celebrities for Health Pages: |
From the Physicians Committee for Responsible Medicine:
As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.
Diets that are rich in protein, especially animal protein,7 are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis. http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html
Vegetarian Starter Kit
Protein MythExcess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. http://www.pcrm.org/health/VSK/VSK4.html
There is no “good cholesterol” in any food. Cholesterol in foods raises the cholesterol level in one's blood. The best thing to do is to keep one's fat intake very low and to avoid all animal products.
...basing one's diet on plant foods—grains, beans, vegetables, and fruits—is the best way to keep saturated fat intake low and to avoid cholesterol completely. http://www.pcrm.org/health/Preventive_Medicine/controlling_cholesterol.html
From the American Institute for Cancer Research:
Food, Nutrition and the Prevention of Cancer: A Global Perspective
Dietary Guidelines
Recommendation 1
"Choose predominantly plant-based diets rich in a variety of vegetables and fruits, pulses (legumes) and minimally processed starchy staple food
http://www.AICR.org/report2.htm
From The Vegetarian Resource Group:
The Influence of Excessive Protein
Calcium needs appear to be influenced by both protein and sodium intakes. High protein diets seem to markedly increase the amount of calcium lost from the body every day
It is much more likely that protein intakes will be excessive on a meat-based diet or a diet high in dairy products http://www.vrg.org/nutrition/calcium.htm
by Reed Mangels, Ph.D., R.D.
Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. http://www.vrg.org/nutrition/protein.htm
We do not need any cholesterol in our diets since our bodies can make all the cholesterol we need. High blood cholesterol levels are associated with diets high in saturated fat and cholesterol. http://www.vrg.org/nutshell/heart.htm
From PETA:
The rule of thumb used by the National Academy of Sciences Food and Nutrition Board is .57 grams of protein for every kilogram (2.2 pounds) of body weight. People under special circumstances (such as pregnant women) are advised to get a little more. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein. http://www.peta.org/mc/facts/fsveg1.html
From the American Heart Association:
According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus , and some forms of cancer.
Protein: You don't need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of protein to the lowest amount of protein. We ended the table at a protein level of 4.5 grams, then added "Milk, Human" (breast milk) for comparison and added other foods with the same level of protein. Keep in mind, human milk contains the protein intended for infants to grow and develop. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red. For a list of foods (even more extensive than this list) in order of protein levels as a percentage of calories, please click here.
| Source | Protein g | Cholesterol mg | Calcium mg | Fat g | Magnesium mg | Iron mg | Fiber g | Energy kcal | |
| Total | Saturated | ||||||||
| Soybeans, mature seeds, raw | 36.490 | 0.000 | 277.000 | 19.940 | 2.884 | 280.000 | 15.700 | 9.300 | 416.000 |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted | 30.940 | 96.000 | 7.000 | 8.140 | 2.870 | 29.000 | 1.140 | 0.000 | 206.000 |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 30.910 | 85.000 | 15.000 | 4.510 | 1.270 | 27.000 | 1.060 | 0.000 | 173.000 |
| Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | 29.800 | 84.000 | 14.000 | 7.780 | 2.190 | 27.000 | 1.070 | 0.000 | 197.000 |
| Winged beans, mature seeds, raw | 29.650 | 0.000 | 440.000 | 16.320 | 2.303 | 179.000 | 13.440 | ? | 409.000 |
| Turkey, all classes, breast, meat and skin, cooked, roasted | 28.710 | 74.000 | 21.000 | 7.410 | 2.100 | 27.000 | 1.400 | 0.000 | 189.000 |
| Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 28.300 | 89.000 | 8.000 | 7.740 | 2.760 | 26.000 | 2.120 | 0.000 | 191.000 |
| Lentils, mature seeds, raw | 28.060 | 0.000 | 51.000 | 0.960 | 0.135 | 107.000 | 9.020 | 30.500 | 338.000 |
| Finfish, halibut, Atlantic and Pacific, cooked, dry heat | 26.690 | 41.000 | 60.000 | 2.940 | 0.417 | 107.000 | 1.070 | 0.000 | 140.000 |
| Peanuts, spanish, raw | 26.150 | 0.000 | 106.000 | 49.600 | 7.642 | 188.000 | 3.910 | 9.500 | 570.000 |
| Broadbeans (fava beans), mature seeds, raw | 26.120 | 0.000 | 103.000 | 1.530 | 0.254 | 192.000 | 6.700 | 25.000 | 341.000 |
| Finfish, salmon, chinook, cooked, dry heat | 25.720 | 85.000 | 28.000 | 13.380 | 3.214 | 122.000 | 0.910 | 0.000 | 231.000 |
| Beans, kidney, royal red, mature seeds, raw | 25.330 | 0.000 | 131.000 | 0.450 | 0.065 | 138.000 | 8.700 | 24.900 | 329.000 |
| Mungo beans, mature seeds, raw | 25.210 | 0.000 | 138.000 | 1.640 | 0.114 | 267.000 | 7.570 | 18.300 | 341.000 |
| Peanuts, virginia, raw | 25.190 | 0.000 | 89.000 | 48.750 | 6.361 | 171.000 | 2.550 | 8.500 | 563.000 |
| Seeds, pumpkin and squash seed kernels | 24.540 | 0.000 | 43.000 | 45.850 | 8.674 | 535.000 | 14.970 | 3.900 | 541.000 |
| Pumpkin and squash seed kernels | 24.540 | 0.000 | 43.000 | 45.850 | 8.674 | 535.000 | 14.970 | 3.900 | 541.000 |
| Beans, kidney, california red, mature seeds, raw | 24.370 | 0.000 | 195.000 | 0.250 | 0.036 | 160.000 | 9.350 | 24.900 | 330.000 |
| Nuts, walnuts, black | 24.350 | 0.000 | 58.000 | 56.580 | 3.628 | 202.000 | 3.070 | 5.000 | 607.000 |
| Yardlong beans, mature seeds, raw | 24.330 | 0.000 | 138.000 | 1.310 | 0.339 | 338.000 | 8.610 | 11.000 | 347.000 |
| Back to the top! | Protein g | Cholesterol mg | Calcium mg | Fat g | Magnesium mg | Iron mg | Fiber g | Energy kcal | |
| Total | Saturated | ||||||||
| Beef, ground, regular, cooked, broiled, medium | 24.070 | 90.000 | 11.000 | 20.690 | 8.130 | 20.000 | 2.440 | 0.000 | 289.000 |
| Peanut butter, chunk style, | 24.050 | 0.000 | 41.000 | 49.940 | 9.580 | 159.000 | 1.900 | 6.600 | 589.000 |
| Nuts, pine nuts, pignolia, dried | 24.000 | 0.000 | 26.000 | 50.700 | 7.797 | 233.000 | 9.200 | 4.500 | 566.000 |
| Mung beans, mature seeds, raw | 23.860 | 0.000 | 132.000 | 1.150 | 0.348 | 189.000 | 6.740 | 16.300 | 347.000 |
| Beans, kidney, all types, mature seeds, raw | 23.580 | 0.000 | 143.000 | 0.830 | 0.120 | 140.000 | 8.200 | 24.900 | 333.000 |
| Beans, white, mature seeds, raw | 23.360 | 0.000 | 240.000 | 0.850 | 0.219 | 190.000 | 10.440 | 15.200 | 333.000 |
| Beans, cranberry (roman), mature seeds, raw | 23.030 | 0.000 | 127.000 | 1.230 | 0.316 | 156.000 | 5.000 | 24.700 | 335.000 |
| Mothbeans, mature seeds, raw | 22.940 | 0.000 | 150.000 | 1.610 | 0.364 | 381.000 | 10.850 | ? | 343.000 |
| Seeds, sunflower seed | 22.780 | 0.000 | 116.000 | 49.570 | 5.195 | 354.000 | 6.770 | 10.500 | 570.000 |
| Beans, kidney, red, mature seeds, raw | 22.530 | 0.000 | 83.000 | 1.060 | 0.154 | 138.000 | 6.690 | 15.200 | 337.000 |
| Beans, navy, mature seeds, raw | 22.330 | 0.000 | 155.000 | 1.280 | 0.331 | 173.000 | 6.440 | 24.400 | 335.000 |
| Beef, variety meats and by-products, tongue, cooked, simmered | 22.110 | 107.000 | 7.000 | 20.740 | 8.930 | 17.000 | 3.390 | 0.000 | 283.000 |
| Beans, yellow, mature seeds, raw | 22.000 | 0.000 | 166.000 | 2.600 | 0.671 | 222.000 | 7.010 | 25.100 | 345.000 |
| Beans, great northern, mature seeds, raw | 21.860 | 0.000 | 175.000 | 1.140 | 0.356 | 189.000 | 5.470 | 20.200 | 339.000 |
| Beans, black, mature seeds, raw | 21.600 | 0.000 | 123.000 | 1.420 | 0.366 | 171.000 | 5.020 | 15.200 | 341.000 |
| Lima beans, large, mature seeds, raw | 21.460 | 0.000 | 81.000 | 0.690 | 0.161 | 224.000 | 7.510 | 19.000 | 338.000 |
| Nuts, almonds | 21.260 | 0.000 | 248.000 | 50.640 | 3.881 | 275.000 | 4.290 | 11.800 | 578.000 |
| Nuts, pistachio nuts, dry roasted, without salt added | 21.240 | 0.000 | 108.000 | 45.730 | 5.525 | 120.000 | 4.180 | 10.300 | 570.000 |
| Beans, small white, mature seeds, raw | 21.110 | 0.000 | 173.000 | 1.180 | 0.304 | 183.000 | 7.730 | 24.900 | 336.000 |
| Beans, pink, mature seeds, raw | 20.960 | 0.000 | 130.000 | 1.130 | 0.292 | 182.000 | 6.770 | 12.700 | 343.000 |
| Back to the top! | Protein g | Cholesterol mg | Calcium mg | Fat g | Magnesium mg | Iron mg | Fiber g | Energy kcal | |
| Total | Saturated | ||||||||
| Beans, pinto, mature seeds, raw | 20.880 | 0.000 | 121.000 | 1.130 | 0.235 | 159.000 | 5.880 | 24.400 | 340.000 |
| Nuts, pistachio nuts, raw | 20.480 | 0.000 | 107.000 | 43.190 | 5.286 | 121.000 | 4.270 | 10.000 | 551.000 |
| Beans, adzuki, mature seeds, raw | 19.870 | 0.000 | 66.000 | 0.530 | 0.191 | 127.000 | 4.980 | 12.700 | 329.000 |
| Seeds, Flax seed | 19.500 | 0.000 | 199.000 | 34.000 | 3.196 | 362.000 | 6.220 | 27.900 | 492.000 |
| Flax seed | 19.500 | 0.000 | 199.000 | 34.000 | 3.196 | 362.000 | 6.220 | 27.900 | 492.000 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 19.300 | 0.000 | 105.000 | 6.040 | 0.626 | 115.000 | 6.240 | 17.400 | 364.000 |
| Beans, french, mature seeds, raw | 18.810 | 0.000 | 186.000 | 2.020 | 0.221 | 188.000 | 3.400 | 25.200 | 343.000 |
| Tempeh | 18.540 | 0.000 | 111.000 | 10.800 | 2.220 | 81.000 | 2.703 | ? | 193.000 |
| Tempeh, cooked | 18.190 | (0.000) | 95.600 | 11.380 | 3.290 | 77.200 | 2.126 | ? | 197.000 |
| Seeds, sesame seeds | 17.730 | 0.000 | 975.000 | 49.670 | 6.957 | 351.000 | 14.550 | 11.800 | 573.000 |
| Seeds, sesame butter, tahini | 17.000 | 0.000 | 426.000 | 53.760 | 7.529 | 95.000 | 8.950 | 9.300 | 595.000 |
| Oats | 16.890 | 0.000 | 54.000 | 6.900 | 1.217 | 177.000 | 4.720 | 10.600 | 389.000 |
| Tofu, raw, firm, prepared with calcium sulfate | 15.780 | 0.000 | 683.000 | 8.720 | 1.261 | 58.000 | 10.470 | 2.300 | 145.000 |
| Seeds, lotus seeds | 15.410 | 0.000 | 163.000 | 1.970 | 0.330 | 210.000 | 3.530 | ? | 332.000 |
| lotus seeds | 15.410 | 0.000 | 163.000 | 1.970 | 0.330 | 210.000 | 3.530 | ? | 332.000 |
| Nuts, cashew nuts, dry roasted, without salt added | 15.310 | 0.000 | 45.000 | 46.350 | 9.157 | 260.000 | 6.000 | 3.000 | 574.000 |
| Nuts, walnuts, English | 15.230 | 0.000 | 104.000 | 65.210 | 6.126 | 158.000 | 2.910 | 6.700 | 654.000 |
| Nuts, almond butter, plain, without salt added | 15.080 | 0.000 | 270.000 | 59.100 | 5.602 | 303.000 | 3.700 | 3.700 | 633.000 |
| Nuts, hazelnuts or filberts | 14.950 | 0.000 | 114.000 | 60.750 | 4.464 | 163.000 | 4.700 | 9.700 | 628.000 |
| Nuts, brazilnuts, dried, unblanched | 14.340 | 0.000 | 176.000 | 66.220 | 16.154 | 225.000 | 3.400 | 5.400 | 656.000 |
| Tomatoes, sun-dried | 14.110 | 0.000 | 110.000 | 2.970 | 0.426 | 194.000 | 9.090 | 12.300 | 258.000 |
| Back to the top! | Protein g | Cholesterol mg | Calcium mg | Fat g | Magnesium mg | Iron mg | Fiber g | Energy kcal | |
| Total | Saturated | ||||||||
| Egg, whole, cooked, fried | 13.540 | 459.000 | 55.000 | 15.000 | 4.167 | 11.000 | 1.560 | 0.000 | 199.000 |
| Quinoa | 13.100 | 0.000 | 60.000 | 5.800 | 0.590 | 210.000 | 9.250 | 5.900 | 374.000 |
| Soybeans, mature seeds, sprouted, raw | 13.090 | 0.000 | 67.000 | 6.700 | 0.929 | 72.000 | 2.100 | 1.100 | 122.000 |
| Soybeans, green, raw | 12.950 | 0.000 | 197.000 | 6.800 | 0.786 | 65.000 | 3.550 | 4.200 | 147.000 |
| Egg, whole, cooked, hard-boiled | 12.580 | 424.000 | 50.000 | 10.610 | 3.267 | 10.000 | 1.190 | 0.000 | 155.000 |
| Egg, whole, raw, fresh | 12.490 | 425.000 | 49.000 | 10.020 | 3.100 | 10.000 | 1.440 | 0.000 | 149.000 |
| Nuts, pine nuts, pinyon, dried | 11.570 | 0.000 | 8.000 | 60.980 | 9.377 | 234.000 | 3.060 | 10.700 | 629.000 |
| Beans, pinto, immature seeds, frozen, unprepared | 9.800 | 0.000 | 58.000 | 0.500 | 0.061 | 60.000 | 3.000 | 5.700 | 170.000 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | 9.310 | 0.000 | 52.000 | 0.480 | 0.058 | 54.000 | 2.710 | 8.600 | 162.000 |
| Nuts, pecans | 9.170 | 0.000 | 70.000 | 71.970 | 6.175 | 121.000 | 2.530 | 9.600 | 691.000 |
| Lentils, sprouted, raw | 8.960 | 0.000 | 25.000 | 0.550 | 0.057 | 37.000 | 3.210 | ? | 106.000 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 8.860 | 0.000 | 49.000 | 2.590 | 0.269 | 48.000 | 2.890 | 7.600 | 164.000 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride | 8.040 | 0.000 | 162.000 | 4.460 | 0.646 | 46.000 | 1.450 | 0.400 | 77.000 |
| Beans, fava, in pod, raw | 7.920 | 0.000 | 37.000 | 0.730 | 0.118 | 33.000 | 1.550 | ? | 88.000 |
| Nuts, macadamia nuts, raw | 7.910 | 0.000 | 85.000 | 75.770 | 12.061 | 130.000 | 3.690 | 8.600 | 718.000 |
| Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | 7.070 | 0.000 | 16.000 | 0.810 | 0.098 | 111.000 | 2.110 | ? | 78.000 |
| Winged beans, immature seeds, raw | 6.950 | 0.000 | 84.000 | 0.870 | 0.238 | 34.000 | 1.500 | ? | 49.000 |
| MORI-NU, Tofu, silken, firm | 6.900 | 0.000 | 32.000 | 2.700 | 0.406 | 7.000 | 1.030 | 0.100 | 62.000 |
| Lima beans, immature seeds, raw | 6.840 | 0.000 | 34.000 | 0.860 | 0.198 | 58.000 | 3.140 | 4.900 | 113.000 |
| Lima beans, immature seeds, cooked, boiled, drained, without salt | 6.810 | 0.000 | 32.000 | 0.320 | 0.073 | 74.000 | 2.450 | 5.300 | 123.000 |
| Back to the top! | Protein g | Cholesterol mg | Calcium mg | Fat g | Magnesium mg | Iron mg | Fiber g | Energy kcal | |
| Total | Saturated | ||||||||
| Tofu, soft, prepared with calcium sulfate and magnesium chloride | 6.550 | 0.000 | 111.000 | 3.690 | 0.533 | 27.000 | 1.110 | 0.200 | 61.000 |
| Garlic, raw | 6.360 | 0.000 | 181.000 | 0.500 | 0.089 | 25.000 | 1.700 | 2.100 | 149.000 |
| Nuts, acorns, raw | 6.150 | 0.000 | 41.000 | 23.860 | 3.102 | 62.000 | 0.790 | ? | 387.000 |
| Beans, navy, mature seeds, sprouted, raw | 6.150 | 0.000 | 15.000 | 0.700 | 0.085 | 101.000 | 1.930 | ? | 67.000 |
| Milk, sheep | 5.980 | 27.000 | 193.400 | 7.000 | 4.603 | 18.360 | 0.100 | 0.000 | 107.808 |
| Seaweed, spirulina, raw | 5.920 | 0.000 | 12.000 | 0.390 | 0.135 | 19.000 | 2.790 | ? | 26.000 |
| Seaweed, laver, raw | 5.810 | 0.000 | 70.000 | 0.280 | 0.061 | 2.000 | 1.800 | 0.300 | 35.000 |
| Broadbeans, immature seeds, raw | 5.600 | 0.000 | 22.000 | 0.600 | 0.138 | 38.000 | 1.900 | 4.200 | 72.000 |
| Peas, green, raw | 5.420 | 0.000 | 25.000 | 0.400 | 0.071 | 33.000 | 1.470 | 5.100 | 81.000 |
| Beans, pinto, mature seeds, sprouted, raw | 5.250 | 0.000 | 43.000 | 0.900 | 0.109 | 53.000 | 1.970 | ? | 62.000 |
| Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | 4.830 | 0.000 | 19.000 | 0.580 | 0.083 | 23.000 | 0.890 | ? | 33.000 |
| Wasabi, root, raw | 4.800 | 0.000 | 128.000 | 0.630 | ? | 69.000 | 1.030 | 7.700 | 109.000 |
| Broadbeans, immature seeds, cooked, boiled, drained, without salt | 4.800 | 0.000 | 18.000 | 0.500 | 0.142 | 31.000 | 1.500 | 3.600 | 62.000 |
| Fiddlehead ferns, raw | 4.550 | 0.000 | 32.000 | 0.400 | ? | 34.000 | 1.310 | ? | 34.000 |
| Milk, human | 1.030 | 13.900 | 32.200 | 4.380 | 2.009 | 3.400 | 0.030 | 0.000 | 69.563 |
| Carrots, raw | 1.030 | 0.000 | 27.000 | 0.190 | 0.030 | 15.000 | 0.500 | 3.000 | 43.000 |
| Bananas, raw | 1.030 | 0.000 | 6.000 | 0.480 | 0.185 | 29.000 | 0.310 | 2.400 | 92.000 |
Vegetarian Protein Sources / Vegetarian Calcium Sources / Vegetarian Iron Sources
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