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

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#25 Dulse (Palmaria palmata-seaweed)

top40 dulse

Nutritional Analysis

Protein g/1oog
Fat g/100g
Carbs g/100g
Calories cal/100g
Calcium mg/100g
Potassium mg/100g
Magnesium mg/100g
Phosphorous mg/100g
Iron mg/100g
Sodium g/100g
Iodine mg/100g
Manganese mg/100g
Copper mg/100g
Chromium mg/100g
Fluoride mg/100g
Zinc mg/100g
Vitamin A i.u
Vitamin B1 i.u
Vitamin B2 i.u
Vitamin B3 i.u
Vitamin B6 i.u
Vitamin B12 i.u
Vitamin C i.u
Vitamin E i.u
   21.5
1.7
44.6
2.64
2.31
782.0
2.71
408
33.1
1.74
5.2
1.14
.376
.15
5.3
2.86
.663
.073
1.91
1.89
8.99
6.6
6.34
1.71

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#26 Wild Rice

top40 rice
Wild rice, cooked
Nutritional value per 100 g (3.5 oz)
Energy 423 kJ (101 kcal)
21.34 g
Dietary fiber 1.8 g
0.34 g
3.99 g
Vitamins
Vitamin A equiv.

64 μg
Thiamine (B1)
(5%)

0.052 mg

Riboflavin (B2)
(7%)

0.087 mg

Niacin (B3)
(9%)

1.287 mg

Vitamin B6
(10%)

0.135 mg

Folate (B9)
(7%)

26 μg

Vitamin C
(0%)

0 mg

Vitamin E
(2%)

0.24 mg

Minerals
Calcium
(0%)

3 mg

Iron
(5%)

0.6 mg

Magnesium
(9%)

32 mg

Manganese
(13%)

0.282 mg

Phosphorus
(12%)

82 mg

Potassium
(2%)

101 mg

Sodium
(0%)

3 mg

Zinc
(14%)

1.34 mg

Other constituents
Copper 0.121 mg

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

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#27 Amaranth

top40 amaranth
Amaranth, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,554 kJ (371 kcal)
65.25 g
Starch 57.27 g
Sugars 1.69 g
Dietary fiber 6.7 g
7.02 g
Saturated 1.459 g
Monounsaturated 1.685 g
Polyunsaturated 2.778 g
13.56 g
Tryptophan 0.181 g
Threonine 0.558 g
Isoleucine 0.582 g
Leucine 0.879 g
Lysine 0.747 g
Methionine 0.226 g
Cystine 0.191 g
Phenylalanine 0.542 g
Tyrosine 0.329 g
Valine 0.679 g
Arginine 1.060 g
Histidine 0.389 g
Alanine 0.799 g
Aspartic acid 1.261 g
Glutamic acid 2.259 g
Glycine 1.636 g
Proline 0.698 g
Serine 1.148 g
Vitamins
Thiamine (B1)
(10%)

0.116 mg

Riboflavin (B2)
(17%)

0.2 mg

Niacin (B3)
(6%)

0.923 mg

Pantothenic acid (B5)
(29%)

1.457 mg

Vitamin B6
(45%)

0.591 mg

Folate (B9)
(21%)

82 μg

Vitamin C
(5%)

4.2 mg

Vitamin E
(8%)

1.19 mg

Minerals
Calcium
(16%)

159 mg

Iron
(59%)

7.61 mg

Magnesium
(70%)

248 mg

Manganese
(159%)

3.333 mg

Phosphorus
(80%)

557 mg

Potassium
(11%)

508 mg

Sodium
(0%)

4 mg

Zinc
(30%)

2.87 mg

Other constituents
water 11.13 g

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

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#28 Chia Seed

top40 chia seed
Chia seeds, dried, raw
Nutritional value per 100 g (3.5 oz)
Energy 486 kcal (2,030 kJ)
42.1 g
Dietary fiber 34.4 g
30.7 g
16.5 g
Vitamins
Vitamin A equiv.
(7%)

54 μg

Thiamine (B1)
(54%)

0.62 mg

Riboflavin (B2)
(14%)

0.17 mg

Niacin (B3)
(59%)

8.83 mg

Folate (B9)
(12%)

49 μg

Vitamin C
(2%)

1.6 mg

Vitamin E
(3%)

0.5 mg

Minerals
Calcium
(63%)

631 mg

Iron
(59%)

7.7 mg

Magnesium
(94%)

335 mg

Manganese
(130%)

2.72 mg

Phosphorus
(123%)

860 mg

Potassium
(9%)

407 mg

Zinc
(48%)

4.6 mg

Other constituents
Water 5.8 g

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

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