Protein Rich Foods for Vegetarians

tommy123400
By tommy123400 Latest Reply 2011-08-04 12:46:07 -0500
Started 2011-08-04 12:21:55 -0500

I have posted a list of high protein vegetables in an eairlier post and was asked if I could provide additional high protein sources for vegetarians.

Other than fruits and vegetables high in protein, beans are also known for the rich quantity of proteins present in them. They also provide for the vitamins and minerals which are required for good health. Beans have always been a popular choice among vegetarians, apart from greens and fruits. Some beans have higher quantity of proteins and some of them have been listed below in a similar manner as that in the list of vegetables

Beans Quantity (grams) Protein Content (grams)
Mung beans, boiled and without salt 124 2.52
Asparagus, canned, drained solids 72 1.54
Pinto Beans, boiled, without salt 171 15.60
Navy beans, boiled and without salt 182 15.83
Kidney beans, boiled and without salt 177 15.35
Black beans 172 15.24
Lima beans, boiled and without salt 188 14.66
Soy beans, boiled and without salt 172 28.62
White beans, canned mature seeds 262 19.02
Baked beans 259 17.48
Garbanzo beans (chick peas), cooked and without salt 164 14.53
Refried beans 252 13.83

Apart from vegetables and various kinds of beans, here are some more miscellaneous items on the protein rich foods list.

Protein Rich Foods Quantity (grams) Protein Content (grams)
White rice, cooked 158 4.25
Brown rice, cooked 125 5.03
Wheat flour 125 12.91
Whole wheat bread 2 slices 5
Cornmeal, whole grain 122 9.91
Oat bran, raw 94 16.26
Almonds 1/2 cup 16
Cashews 1/2 cup 10
Peanuts 1/2 cup 18
Pecans 1/2 cup 16
Sunflower Seeds 1/2 cup 12
Pumpkin Seeds 1/2 cup 38

Here is a list of high protein foods consisting of meat and fish products, for those who are non-vegetarians.

Meat and Fish Products Quantity (grams) Protein Content (grams)
Pork Chops (grilled) 100 28
Corned beef canned 100 27
Beef, average lean 100 25
Goose (roast) 100 30
Chicken, average 100 26
Turkey, roasted 100 28
Haddock fresh, steamed 100 24
Lemon Sole, steamed 100 21
Halibut fresh, steamed 100 18
Mullet, steamed 100 25
Shark 100 20
Salmon, steamed 100 25
Trout, steamed 100 17
Anchovies, canned 100 25

As far as fruits are concerned, good sources of protein include peach, coconut, date, avocado, dried apricots, prunes, papaya and watermelon


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