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

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#9 Oatmeal

Unenriched oatmeal, cooked with water
Nutritional value per 100 g (3.5 oz)
Energy 297 kJ (71 kcal)
12 g
Sugars 0.3
Dietary fiber 1.7 g
1.5 g
2.5 g
Vitamins
Vitamin A equiv.
(0%)

0 μg

Thiamine (B1)
(7%)

0.08 mg

Riboflavin (B2)
(2%)

0.02 mg

Niacin (B3)
(2%)

0.23 mg

Pantothenic acid (B5)
(4%)

0.197 mg

Vitamin B6
(0%)

0.005 mg

Folate (B9)
(2%)

6 μg

Vitamin C
(0%)

0 mg

Vitamin E
(1%)

0.08 mg

Vitamin K
(0%)

0.3 μg

Minerals
Calcium
(1%)

9 mg

Iron
(7%)

0.9 mg

Magnesium
(8%)

27 mg

Manganese
(29%)

0.6 mg

Phosphorus
(11%)

77 mg

Potassium
(1%)

70 mg

Sodium
(0%)

4 mg

Zinc
(11%)

1 mg

Other constituents
Water 83.6

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

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#10 Chickpeas

Top40 high protein plants
Chickpeas, mature seeds, cooked no salt
Nutritional value per 100 g (3.5 oz)
Energy 686 kJ (164 kcal)
27.42 g
Sugars 4.8 g
Dietary fibre 7.6 g
2.59 g
Saturated 0.269 g
Monounsaturated 0.583 g
Polyunsaturated 1.156 g
8.86 g
Vitamins
Vitamin A equiv.
(0%)

1 μg

Thiamine (B1)
(10%)

0.116 mg

Riboflavin (B2)
(5%)

0.063 mg

Niacin (B3)
(4%)

0.526 mg

Pantothenic acid (B5)
(6%)

0.286 mg

Vitamin B6
(11%)

0.139 mg

Folate (B9)
(43%)

172 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(2%)

1.3 mg

Vitamin E
(2%)

0.35 mg

Vitamin K
(4%)

4 μg

Minerals
Calcium
(5%)

49 mg

Iron
(22%)

2.89 mg

Magnesium
(14%)

48 mg

Phosphorus
(24%)

168 mg

Potassium
(6%)

291 mg

Sodium
(0%)

7 mg

Zinc
(16%)

1.53 mg

Other constituents
Water 60.21 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#11 Tahini (Sesame Seed paste)

Whole sesame seeds, dried
Nutritional value per 100 grams
Energy 573 kcal (2,400 kJ)
23.4
Sugars 0.3
Dietary fiber 11.8
49.7
Saturated 7.0
Monounsaturated 18.8
Polyunsaturated 21.8
17.7
Vitamins
Vitamin A 9 IU
Thiamine (B1)
(69%)

0.79 mg

Riboflavin (B2)
(21%)

0.25 mg

Niacin (B3)
(30%)

4.52 mg

Vitamin B6
(61%)

0.79 mg

Folate (B9)
(24%)

97 μg

Vitamin C
(0%)

0 mg

Vitamin E
(2%)

0.25 mg

Minerals
Calcium
(98%)

975 mg

Iron
(112%)

14.6 mg

Magnesium
(99%)

351 mg

Phosphorus
(90%)

629 mg

Potassium
(10%)

468 mg

Sodium
(1%)

11 mg

Zinc
(82%)

7.8 mg

Other constituents
Water 4.7 g

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

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#12 Chlorella

chlorellaChlorella is the highest-known source of chlorophyll, with nearly 10 times the amount of chlorophyll found in alfalfa, from which most commercial chlorophyll is extracted.

Broken cell-wall chlorella, is nearly twice as digestible as other chlorella.

Macro Nutrients In Chlorella
Macro Nutrient Percent
Protein 58.4
Fat 9.3
Carbohydrate 23.2
Fiber 0.3
Ash 4.2
Moisture 4.6
Calories 411 cal/lOO gm
Protein (per 100 grams)
Source Grams
Chlorella 58 gm
Beef 24-27 gm
Chicken 24 gm
Fish 18-29 gm
Wheat 13 gm
Eggs 13 gm
Rice 3 gm
Potatoes 3 gm

 

*Essential amino acids
Chlorella's Amino Acid Content
by Percentage
Amino Acid Percent Amino Acid Percent
Alanine 4.3 * Methionine 1.3
Arginine 3.3 * Phenylalanine 2.8
Aspartic acid 4.7 Proline 2.5
Glycine 3.1 Serine 2.0
Glutamic acid 5.8 *Threonine 2.4
Histidine 1.1 *Tryptophan 0.5
* lsoleucine 2.3 * Valine 3.2
* Leucine 4.7 Others 11.4

 

*Daily intake of 3 gm chlorella provides 4 mcg of vitamin B-12, 70% of the U.S. RDA.
Chlorella's Vitamin Content
(mg per 100 gm)
Vitamin mg/100 gm Vitamin mg/100 gm
A (activity) 51,300 IU C 10.4
B-1 1.7 E 1.5 (less than)
B-2 4.3 Folic acid 0.09
B-6 1.4 lnositol 132
B-12* 0.13 Niacin 23.8
Biotin 0.2 Pantothenic acid 1.1
Chlorella's Mineral Content
(mg per 100 gm)
Source mg/100 gm
Calcium 221
Iodine 0.4
Iron 130
Magnesium 315
Phosphorus 895
Zinc 71

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