Foods High in Proteins: Vegetables and Beans

The table gives the protein content of foods. You should eat foods high in protein to remove your protein
deficiency.

Content
Weight per
Description Measure
(g) Measure
(g)
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,
170 1 cup 14.43
drained, without salt
Beans, Cowpeas, common (blackeyes, crowder, southern), mature
172 1 cup 13.30
seeds,
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
124 1 cup 2.52
salt
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
164 1 cup 4.51
salt
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained,
63 1 ear 1.96
without salt
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 High Protein Vegetarian Foods

Content per
Weight
Description Measure Measure
(g)
(g)

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

CEREALS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)

All values are per 100 g of edible portions.
Bajra 361 11.6 67.5 5.0
Barley 336 11.5 69.6 1.3
Jowar 331 12.3 60.9 1.9
Maize (dry) 342 11.1 66 3.6
Maize (tender) 125 4.7 24.6 0.8
Rice 345 6.8 78.2 0.5
Rice flakes 346 6.6 77.3 1.2
Rice (puffed) 325 7.5 73.6 0.1
Wheat flour 341 12.1 69.4 1.7
Wheat flour Refined (Maida) 348 11.0 73.9 0.9
Semolina (Suji) 348 10.4 74.8 0.8
Vermicelli (Sewia) 352 8.8 78.3 0.4
Brown bread 245 7.8 51.9 0.7

PULSES (DALS) Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Chana 360 17.1 60.9 5.3
Chana dal 372 20.8 59.8 5.6
Kala chana (roasted) 369 22.5 58.1 5.2
Urad dal (whole) 347 24.0 59.6 1.4
Lobia 323 24.1 54.5 1.0
Beans (sem,dry) 347 24.9 60.1 0.8
Moong dal (whole) 334 24.0 56.7 1.3
Moong dal 358 24.5 59.9 1.2
Kala chana 321 22.0 57.2 0.5
Masoor dal 343 25.1 59.0 0.7
Moth dal 330 23.6 56.5 1.1
Peas (green) 93 7.2 15.9 0.1
Peas (dry) 315 19.7 56.5 1.1
Peas (roasted) 340 22.9 58.8 1.4
Rajmah 346 22.9 60.6 1.3
Red gram (Arhar) 335 22.3 57.6 1.7
Soyabean 432 43.2 20.9 19.5

ROOTS AND TUBERS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Arrow root flour 334 0.2 83.1 0.1
Beet root 43 1.7 8.8 0.1
Carrot 48 0.9 10.6 0.2
Colocasia (Arvi) 97 3.0 21.1 0.1
Onion 50 1.2 11.1 0.1
Potato 97 1.6 22.6 0.1
Radish 17 0.7 3.4 0.1
Sweet potato 1.2 1.2 28.2 0.3
Turnip (Shalgam) 29 0.7 6.2 0.2
Yam (Zimikand) 79 1.2 18.4 0.1

LEAFY VEGETABLES Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Bathua 30 3.7 2.9 0.4
Cabbage 27 1.8 4.6 0.1
Celery leaves 37 6.3 1.6 0.6
Colocasia leaves (Arvi leaves) 56 3.9 6.8 1.5
Coriander leaves (Dhania) 44 3.3 6.3 0.6
Fenugreek leaves (Methi) 49 4.4 6.0 0.9
Lettuce 21 2.1 2.5 0.3
Mustard leaves (Sarso ka saag) 34 4.0 3.2 0.6
Radish leaves 28 3.8 2.4 0.4
Spinach (Palak) 26 2.0 2.9 0.7

OTHER VEGETABLES Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Ash gourd (Petha) 10 0.4 1.9 0.1
Beans 158 7.4 29.8 1.0
Bitter gourd (Karela) 25 1.6 4.2 0.2
Bottle gourd (Lauki) 12 0.2 2.5 0.1
Brinjal (Baingan) 24 1.4 4.0 0.3
Cauliflower (Gobhi) 30 2.6 4.0 0.4
Cowpea (Lobia) 48 3.5 8.1 0.2
Cucumber (Kheera) 13 0.4 2.5 0.1
French beans 26 1.7 4.5 0.1
Capsicum (Shimla mirch) 24 1.3 4.3 0.3
Jack fruit (Kathal) 51 2.6 9.4 0.3
Karonda (fresh) 42 1.1 2.9 2.9
Ladies finger (Bhindi) 35 1.9 6.4 0.2
Lotus stem (dry) 234 4.1 51.4 1.3
Mango (raw) 44 0.7 10.1 0.1
Papaya (raw) 27 0.7 5.7 0.2
Parwal 20 2.0 2.2 0.3
Pumpkin fruit 25 1.4 4.6 0.1
Ridge gourd (Turai) 17 0.5 3.4 0.1
Snake gourd (Kakri) 18 0.5 3.3 0.3
Tinda 21 1.4 3.4 0.2
Tomato 20 0.9 3.6 0.2
Water chestnut (Singhara) 115 4.7 23.3 0.3

FRUITS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)

All values are per 100 g of edible portions.
Amla 58 0.5 13.7 0.1
Apple 59 0.2 13.4 0.5
Apricot (fresh) 53 1.0 11.6 0.3
Apricot (dry) 306 1.6 73.4 0.7
Bael fruit 137 1.8 31.8 0.3
Banana (ripe) 116 1.2 27.2 0.3
Cherries (red) 64 1.1 13.8 0.5
Currants (black) 316 2.7 75.2 0.5
Dates (dried) 317 2.5 75.8 0.4
Dates (fresh) 144 1.2 33.8 0.4
Figs (Anjeer) 37 1.3 7.6 0.2
Grapes (blue) 58 0.6 13.1 0.4
Grapes(pale green) 71 0.5 16.5 0.3
Guava 51 0.9 11.2 0.3
Jamun 62 0.7 14.0 0.3
Lemon 57 1.0 11.1 0.9
Lichi 61 1.1 13.6 0.2
Loquat 43 0.6 9.6 0.3
Mango (ripe) 74 0.6 16.9 0.4
Melon (Kharbuja) 17 0.3 3.5 0.2
Mulberry (Shahtoot) 49 1.1 10.3 0.4
Orange 48 0.7 10.9 0.2
Orange (juice) 9 0.2 1.9 0.1
Papaya (ripe) 32 0.6 7.2 0.1
Peaches 50 1.2 10.5 0.3
Pears 52 0.6 11.9 0.2
Phalsa 72 1.3 14.7 0.9
Pineapple 46 0.4 10.8 0.1
Plum 52 0.7 11.1 0.5
Pomegranate 65 1.6 14.1 0.1
Raspberry 56 1.0 11.7 0.6
Sharifa 104 1.6 23.5 0.4
Strawberry 44 0.7 9.8 0.2
Water melon (Tarbuj) 16 0.2 3.3 0.2

MILK AND MILK PRODUCTS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Milk (Buffalo) 117 4.3 5.0 6.5
Milk (Cow) 67 3.2 4.4 4.1
Milk (Human) 65 1.1 7.4 3.4
Curd (Cow’s milk) 60 3.1 3.0 4.0
Butter milk 15 0.8 0.5 1.1
Skimmed milk 29 2.5 4.6 0.1
Paneer (Cow’s milk) 265 18.3 1.2 20.8
Paneer (Buffalo’s milk) 292 13.4 7.9 23.0
Khoa (Whole milk) 421 20.0 20.5 25.9
Khoa (Skimmed milk) 206 22.3 25.7 1.6
Cheese 348 24.1 6.3 25.1
Milk powder (skimmed) 357 38.0 51.0 0.1
Milk powder (whole) 496 25.8 38.0 26.7

NUTS AND OIL SEEDS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g)
All values are per 100 g of edible portions.
Almond 655 20.8 10.5 58.9
Cashewnut 596 21.2 22.3 46.9
Coconut (dry) 662 6.8 18.4 62.3
Coconut (fresh) 444 4.5 13.0 41.6
Coconut (milk) 430 3.4 11.9 41.0
Coconut (water) 24 1.4 4.4 0.1
Groundnut 567 25.3 26.1 40.1
Groundnut (roasted) 570 26.2 26.7 39.8
Mustard (seeds) 541 20.0 23.8 39.7
Pista 626 19.8 16.2 53.5
Walnut 687 15.6 11.0 64.5
Water melon seeds 628 34.1 4.5 52.6