Top40 Plant Based Foods with The Most Protein! Read Look Eat Share!

Internettop40.com advocates eating less meat protein. Red meats, particularly in higher amounts have been shown to contribute to Alzheimers and bad cholesterol. People are living to much older ages and it is imperative that we take on an all plant based diet and protein is an essential element to human growth and well being. This is our Top40 list of plant based foods with the most protein. So please do yourself and our animal kingdom a favor. Eat plants the animals will Thank you and so will Mother Earth! Thank you! ttyl

#1 Teff Grain

Eragrostis tef, also known as teff, Williams' lovegrass or annual bunch grass, is an annual grass, a species of lovegrass native to Ethiopia and Eritrea.It is raised for its edible seeds, also known as teff. Teff has an attractive nutrition profile, being high in dietary fiber and iron and providing protein and calcium.It is similar to millet and quinoa in cooking, but the seed is much smaller and cooks faster, thus using less fuel.

Teff, cooked
Nutritional value per 100 g (3.5 oz)
Energy 422 kJ (101 kcal)
19.86 g
Dietary fiber 2.8 g
0.65 g
3.87 g
Vitamins
Thiamine (B1)
(16%)

0.183 mg

Riboflavin (B2)
(3%)

0.033 mg

Niacin (B3)
(6%)

0.909 mg

Vitamin B6
(7%)

0.097 mg

Folate (B9)
(5%)

18 μg

Minerals
Calcium
(5%)

49 mg

Iron
(16%)

2.05 mg

Magnesium
(14%)

50 mg

Manganese
(136%)

2.86 mg

Phosphorus
(17%)

120 mg

Potassium
(2%)

107 mg

Sodium
(1%)

8 mg

Zinc
(12%)

1.11 mg

Other constituents
Water 74.93 g

Percentages are roughly approximated using US recommendations for adults.

 

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#2 Quinoa

Chenopodium quinoa is a dicotyledonous annual plant, usually about 1–2 m (3.3–6.6 ft) high. It has broad, generally powdery, hairy, lobed leaves, normally arranged alternately. The woody central stem is branched or unbranched depending on the variety and may be green, red or purple. The flowering panicles arise from the top of the plant or from leaf axils along the stem. Each panicle has a central axis from which a secondary axis emerges either with flowers (amaranthiform) or bearing a tertiary axis carrying the flowers (glomeruliform). The green hypogynous flowers have a simple perianth and are generally self-fertilizing. The fruits (seeds) are about 2 mm (0.08 in) in diameter and of various colors—from white to red or black, depending on the cultivar.

Quinoa, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
64.2 g
Dietary fibre 7.0 g
6.1 g
Monounsaturated 1.6 g
Polyunsaturated 3.3 g
14.1 g
Vitamins
Vitamin A equiv.
(0%)

1 μg

Thiamine (B1)
(31%)

0.36 mg

Riboflavin (B2)
(27%)

0.32 mg

Niacin (B3)
(10%)

1.52 mg

Vitamin B6
(38%)

0.49 mg

Folate (B9)
(46%)

184 μg

Choline
(14%)

70 mg

Vitamin C
(0%)

0 mg

Vitamin E
(16%)

2.4 mg

Minerals
Calcium
(5%)

47 mg

Iron
(35%)

4.6 mg

Magnesium
(55%)

197 mg

Manganese
(95%)

2.0 mg

Phosphorus
(65%)

457 mg

Potassium
(12%)

563 mg

Sodium
(0%)

5 mg

Zinc
(33%)

3.1 mg

Other constituents
Water 13.3 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
Quinoa, cooked
Nutritional value per 100 g (3.5 oz)
Energy 503 kJ (120 kcal)
21.3 g
Dietary fibre 2.8 g
1.92 g
Monounsaturated 0.529 g
Polyunsaturated 1.078 g
4.4 g
Vitamins
Vitamin A equiv.
(0%)

0 μg

Thiamine (B1)
(9%)

0.107 mg

Riboflavin (B2)
(9%)

0.11 mg

Niacin (B3)
(3%)

0.412 mg

Vitamin B6
(9%)

0.123 mg

Folate (B9)
(11%)

42 μg

Choline
(5%)

23 mg

Vitamin C
(0%)

0 mg

Vitamin E
(4%)

0.63 mg

Minerals
Calcium
(2%)

17 mg

Iron
(11%)

1.49 mg

Magnesium
(18%)

64 mg

Manganese
(30%)

0.631 mg

Phosphorus
(22%)

152 mg

Potassium
(4%)

172 mg

Sodium
(0%)

7 mg

Zinc
(11%)

1.09 mg

Other constituents
Water 72 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#3 Lentil

The lentil (Lens culinaris), also known as Lens esculenta, is an edible pulse. It is a bushy annual plant of the legume family, known for its lens-shaped seeds. It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each.

Lentils, raw (dry weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
63 g
Sugars 2 g
Dietary fiber 10.7 g
1 g
25 g
Vitamins
Thiamine (B1)
(76%)

0.87 mg

Riboflavin (B2)
(18%)

0.211 mg

Niacin (B3)
(17%)

2.605 mg

Pantothenic acid (B5)
(43%)

2.14 mg

Vitamin B6
(42%)

0.54 mg

Folate (B9)
(120%)

479 μg

Vitamin C
(5%)

4.5 mg

Minerals
Calcium
(6%)

56 mg

Iron
(50%)

6.5 mg

Magnesium
(13%)

47 mg

Phosphorus
(40%)

281 mg

Potassium
(14%)

677 mg

Sodium
(0%)

6 mg

Zinc
(35%)

3.3 mg

Other constituents
Water 8.3 g

Percentages are roughly approximated using US recommendations for adults.

 

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#4 Cocoa Powder

Cocoa solids are a mixture of many substances remaining after cocoa butter is extracted from cacao beans. When sold as an end product, it may also be called cocoa powder or cocoa. Cocoa solids are a key ingredient of chocolate, chocolate syrup, and chocolate confections. In contrast, the fatty component of chocolate is cocoa butter. Cocoa butter is 50% to 57% of the weight of cocoa beans and gives chocolate its characteristic melting properties. Cocoa liquor or cocoa mass is a paste of roasted cocoa beans with cocoa butter and solids in their natural proportions. Recipes for chocolate require the addition of extra cocoa butter to cocoa liquor, leading to a cocoa solids surplus and thus a relatively cheap supply of cocoa powder. This contrasts with the earliest European usage of cocoa where, before milk and dark chocolate was popularized, cocoa powder was the primary product and cocoa butter was little more than a waste product.

Nutritional value per 100 g (3.5 oz)
Energy 954 kJ (228 kcal)
57.90 g
13.70 g
19.60 g
Minerals
Calcium
(13%)

128 mg

Iron
(107%)

13.86 mg

Magnesium
(141%)

499 mg

Manganese
(183%)

3.837 mg

Phosphorus
(105%)

734 mg

Potassium
(32%)

1524 mg

Sodium
(1%)

21 mg

Zinc
(72%)

6.81 mg

Other constituents
Water 3.00 g
Caffeine 230 mg
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

 

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