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

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#29 Brown Rice

top40 brown rice
Rice, brown, long-grain, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,548 kJ (370 kcal)
77.24 g
Sugars 0.85 g
Dietary fiber 3.52 g
2.92 g
7.85 g
Vitamins
Thiamine (B1)
(35%)

0.401 mg

Riboflavin (B2)
(8%)

0.093 mg

Niacin (B3)
(34%)

5.091 mg

Pantothenic acid (B5)
(30%)

1.493 mg

Vitamin B6
(39%)

0.509 mg

Folate (B9)
(5%)

20 μg

Minerals
Calcium
(2%)

23 mg

Iron
(11%)

1.47 mg

Magnesium
(40%)

143 mg

Manganese
(178%)

3.743 mg

Phosphorus
(48%)

333 mg

Potassium
(5%)

223 mg

Selenium
(33%)

23.4 μg

Sodium
(0%)

7 mg

Zinc
(21%)

2.02 mg

Other constituents
Water 10.37 g
Percentages are roughly approximated using US recommendations for adults.

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#30 Asparagus

top40 asparagus
Asparagus
Nutritional value per 100 g (3.5 oz)
Energy 85 kJ (20 kcal)
3.88 g
Sugars 1.88 g
Dietary fibre 2.1 g
0.12 g
2.2 g
Vitamins
Vitamin A equiv.

(5%)

38 μg

(4%)

449 μg

710 μg
Thiamine (B1)
(12%)

0.143 mg

Riboflavin (B2)
(12%)

0.141 mg

Niacin (B3)
(7%)

0.978 mg

Pantothenic acid (B5)
(5%)

0.274 mg

Vitamin B6
(7%)

0.091 mg

Folate (B9)
(13%)

52 μg

Choline
(3%)

16 mg

Vitamin C
(7%)

5.6 mg

Vitamin E
(7%)

1.1 mg

Vitamin K
(40%)

41.6 μg

Minerals
Calcium
(2%)

24 mg

Iron
(16%)

2.14 mg

Magnesium
(4%)

14 mg

Manganese
(8%)

0.158 mg

Phosphorus
(7%)

52 mg

Potassium
(4%)

202 mg

Sodium
(0%)

2 mg

Zinc
(6%)

0.54 mg


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

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#31 Avacado

top40 avocado
Avocados, raw
Nutritional value per 100 g (3.5 oz)
Energy 670 kJ (160 kcal)
8.53 g
Sugars 0.66 g
Dietary fiber 6.7 g
14.66 g
Saturated 2.13 g
Monounsaturated 9.80 g
Polyunsaturated 1.82 g
2 g
Vitamins
Vitamin A equiv.

(1%)

7 μg

(1%)

62 μg

271 μg
Thiamine (B1)
(6%)

0.067 mg

Riboflavin (B2)
(11%)

0.13 mg

Niacin (B3)
(12%)

1.738 mg

Pantothenic acid (B5)
(28%)

1.389 mg

Vitamin B6
(20%)

0.257 mg

Folate (B9)
(20%)

81 μg

Vitamin C
(12%)

10 mg

Vitamin E
(14%)

2.07 mg

Vitamin K
(20%)

21 μg

Minerals
Calcium
(1%)

12 mg

Iron
(4%)

0.55 mg

Magnesium
(8%)

29 mg

Manganese
(7%)

0.142 mg

Phosphorus
(7%)

52 mg

Potassium
(10%)

485 mg

Sodium
(0%)

7 mg

Zinc
(7%)

0.64 mg

Other constituents
Water 73.23 g
Fluoride 7 µg
Beta-sitosterol 76 mg

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

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#32 Portobello Mushroom

top40 mushroom
Agaricus bisporus, white raw
Nutritional value per 100 g (3.5 oz)
Energy 93 kJ (22 kcal)
3.26 g
Sugars 1.98 g
Dietary fiber 1 g
0.34 g
3.09 g
Vitamins
Thiamine (B1)
(7%)

0.081 mg

Riboflavin (B2)
(34%)

0.402 mg

Niacin (B3)
(24%)

3.607 mg

Pantothenic acid (B5)
(30%)

1.497 mg

Vitamin B6
(8%)

0.104 mg

Folate (B9)
(4%)

17 μg

Vitamin B12
(2%)

0.04 μg

Vitamin C
(3%)

2.1 mg

Vitamin D
(1%)

0.2 μg

Minerals
Iron
(4%)

0.5 mg

Magnesium
(3%)

9 mg

Phosphorus
(12%)

86 mg

Potassium
(7%)

318 mg

Sodium
(0%)

3 mg

Zinc
(5%)

0.52 mg

Other constituents
Water 92.45 g

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

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