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

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#17 Forbidden Rice (Black Rice )

top40 rice

Nutritional data (per 100g):

Nutrient Amount
Alanine 0.437 g
Arginine 0.569 g
Ash 1.27 g
Aspartic acid 0.702 g
Calcium, Ca 33 mg
Carbohydrate, by difference 76.17 g
Copper, Cu 0.277 mg
Cystine 0.091 g
Energy 1515 kj
Energy 362 kcal
Fatty acids, total monounsaturated 0.971 g
Fatty acids, total polyunsaturated 0.959 g
Fatty acids, total saturated 0.536 g
Fiber, total dietary 3.4 g
Folate, DFE 20 mcg_DFE
Folate, food 20 mcg
Folate, total 20 mcg
Glutamic acid 1.528 g
Glycine 0.369 g
Histidine 0.190 g
Iron, Fe 1.80 mg
Isoleucine 0.318 g
Leucine 0.620 g
Lysine 0.286 g
Magnesium, Mg 143 mg
Manganese, Mn 3.743 mg
Methionine 0.169 g
Niacin 4.308 mg
Pantothenic acid 1.493 mg
Phenylalanine 0.387 g
Phosphorus, P 264 mg
Potassium, K 268 mg
Proline 0.352 g
Protein 7.50 g
Riboflavin 0.043 mg
Serine 0.388 g
Sodium, Na 4 mg
Thiamin 0.413 mg
Threonine 0.275 g
Total lipid (fat) 2.68 g
Tryptophan 0.096 g
Tyrosine 0.281 g
Valine 0.440 g
Vitamin B-6 0.509 mg
Water 12.37 g
Zinc, Zn 2.02 mg

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#18 Walnut (english)

top40 walnut
Walnut, English
Whole Walnut Kernel.jpg
Walnut kernel, halves
Nutritional value per 100 grams
Energy 2,738 kJ (654 kcal)
13.71
Starch 0.06
Sugars 2.61
Dietary fiber 6.7
65.21
Saturated 6.126
Monounsaturated 8.933
Polyunsaturated 47.174
15.23
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

12 μg

9 μg
Vitamin A 20 IU
Thiamine (B1)
(30%)

0.341 mg

Riboflavin (B2)
(13%)

0.15 mg

Niacin (B3)
(8%)

1.125 mg

Pantothenic acid (B5)
(11%)

0.570 mg

Vitamin B6
(41%)

0.537 mg

Folate (B9)
(25%)

98 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(2%)

1.3 mg

Vitamin E
(5%)

0.7 mg

Vitamin K
(3%)

2.7 μg

Minerals
Calcium
(10%)

98 mg

Iron
(22%)

2.91 mg

Magnesium
(45%)

158 mg

Manganese
(163%)

3.414 mg

Phosphorus
(49%)

346 mg

Potassium
(9%)

441 mg

Sodium
(0%)

2 mg

Zinc
(33%)

3.09 mg

Other constituents
Water 4.07 g

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

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#19 FlaxSeed

top40 flaxseed
Flaxseed
Nutritional value per 100 g (3.5 oz)
Energy 2,234 kJ (534 kcal)
28.88 g
Sugars 1.55 g
Dietary fiber 27.3 g
42.16 g
Saturated 3.663 g
Monounsaturated 7.527 g
Polyunsaturated

28.730 g

22.8 g
5.9 g
18.29 g
Vitamins
Thiamine (B1)
(143%)

1.644 mg

Riboflavin (B2)
(13%)

0.161 mg

Niacin (B3)
(21%)

3.08 mg

Pantothenic acid (B5)
(20%)

0.985 mg

Vitamin B6
(36%)

0.473 mg

Folate (B9)
(0%)

0 μg

Vitamin C
(1%)

0.6 mg

Minerals
Calcium
(26%)

255 mg

Iron
(44%)

5.73 mg

Magnesium
(110%)

392 mg

Phosphorus
(92%)

642 mg

Potassium
(17%)

813 mg

Zinc
(46%)

4.34 mg


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

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#20 Kidney Beans

top40 kidney beans
Kidney beans, red, boiled without salt
Red Rajma BNC.jpg

Uncooked red kidney beans
Nutritional value per 100 g (3.5 oz)
Energy 532 kJ (127 kcal)
22.8 g
Sugars 0.32 g
Dietary fiber 7.4 g
0.50 g
8.67 g
Vitamins
Thiamine (B1)
(14%)

0.16 mg

Riboflavin (B2)
(5%)

0.058 mg

Niacin (B3)
(4%)

0.578 mg

Vitamin B6
(9%)

0.12 mg

Folate (B9)
(33%)

130 μg

Vitamin C
(1%)

1.2 mg

Vitamin E
(0%)

0.03 mg

Vitamin K
(8%)

8.4 μg

Minerals
Calcium
(3%)

28 mg

Iron
(23%)

2.94 mg

Magnesium
(13%)

45 mg

Potassium
(9%)

403 mg

Sodium
(0%)

2 mg

Zinc
(11%)

1.07 mg

Other constituents
Water 66.94

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

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