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

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#21 Arugula

top40 arugula

Nutrition Information

Nutrition Facts
Serving Size: 20 grams
Amount Per Serving: 1 cup
Calories 5
% Daily Value *
Total Fat 0.1 grams 0.2
Saturated Fat 0 grams 0.1%
Trans Fat 0 grams
Cholesterol 0 milligrams 0.0
Sodium 5 milligrams 0.23
Total Carbohydrate 0.7 grams 0.2
Dietary Fiber 0.3 grams 1.3%
Sugars 0.4 grams
Protein 0.5 grams 1.0
Vitamin A 9.5%
Vitamin C 5%
Calcium 3.2%
Iron 1.6%
Vitamin D 0%
Potassium 2.1%
* The % daily value is based on a 2,000 calorie diet. Your recommended daily intake may vary depending on your calorie needs.

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#22 Cannellini Bean (Navy Bean)

top40 navy bean
Navy Bean
Species Phaseolus vulgaris
US Navy 050409-N-9693M-436 White House Chef Culinary Specialist 1st Class Ernesto Alvarez serves Navy Bean soup to visitors at the Navy Memorial.jpg

Navy beans being served at the Navy Memorial
Nutritional value per 100 g (3.5 oz)
Energy 1,468 kJ (351 kcal)
60.75 g
Sugars 3.88 g
Dietary fiber 24.4 g
1.5 g
22.33 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#23 Buckwheat

top40 buckwheat
Buckwheat
Nutritional value per 100 g (3.5 oz)
Energy 1,435 kJ (343 kcal)
71.5 g
Dietary fiber 10 g
3.4 g
Saturated 0.741 g
Monounsaturated 1.04 g
Polyunsaturated

1.039 g

0.078 g
0.961 g
13.25 g
Vitamins
Thiamine (B1)
(9%)

0.101 mg

Riboflavin (B2)
(35%)

0.425 mg

Niacin (B3)
(47%)

7.02 mg

Pantothenic acid (B5)
(25%)

1.233 mg

Vitamin B6
(16%)

0.21 mg

Folate (B9)
(8%)

30 μg

Vitamin C
(0%)

0 mg

Minerals
Calcium
(2%)

18 mg

Iron
(17%)

2.2 mg

Magnesium
(65%)

231 mg

Manganese
(62%)

1.3 mg

Phosphorus
(50%)

347 mg

Potassium
(10%)

460 mg

Sodium
(0%)

1 mg

Zinc
(25%)

2.4 mg

Other constituents
Copper 1.1 mg
Selenium 8.3 µg

Percentages are roughly approximated using US recommendations for adults.

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#24 Macadamia Nuts

Macadamia nuts, raw
Nutritional value per 100 g (3.5 oz)
Energy 3,080 kJ (740 kcal)
13.8 g
Sugars 4.57 g
Dietary fiber 8.6 g
75.8 g
Saturated 12 g
Monounsaturated 59 g
Polyunsaturated 1.5 g
7.9 g
Vitamins
Thiamine (B1)
(104%)

1.195 mg

Riboflavin (B2)
(14%)

0.162 mg

Niacin (B3)
(16%)

2.473 mg

Pantothenic acid (B5)
(15%)

0.76 mg

Vitamin B6
(21%)

0.275 mg

Folate (B9)
(3%)

11 μg

Vitamin C
(1%)

1.2 mg

Vitamin E
(4%)

0.54 mg

Minerals
Calcium
(9%)

85 mg

Iron
(28%)

3.69 mg

Magnesium
(37%)

130 mg

Manganese
(195%)

4.1 mg

Phosphorus
(27%)

188 mg

Potassium
(8%)

368 mg

Zinc
(14%)

1.30 mg


Percentages are roughly approximated using US recommendations for adults.

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