Welcome to the list of the top 100 vegetables highest in protein content. Where the amount of protein ranges from 13.1 g to 3.28 g per 100g. The top vegetable is Soybe with the highest protein content, which in 100g contains 13.1 g of protein.

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Soybe, which contains 13.1 g of protein, the corresponding RDA protein percentage is 23 %, which is the highest item from the list of vegetables high in protein.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Soybe has a nutritional value score of 17 out of 100.Comparing the protein content and the nutritional density in 100g for Soybe; We class this as a high protein content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables.

Other important and protein related nutrients are Calories, Fat and Carbohydrate. For this 100g serving for Soybe, which is the top of the vegetables list for protein content in your diet, the amount of Calories is 125 kcal (6% RDA), the amount of Fat is 7.1 g (11% RDA) and the amount of Carbohydrate is 9.4 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in Soybe from the list of vegetables.

protein and nutrition facts in vegetables per 100g



Top Twenty List - Highest protein Content per 100g

Below is a basic list for protein in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Soybe 13.1g (23%RDA)
2. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 13.1g (23%RDA)
3. Soybeans, mature seeds, sprouted, raw 13.09g (23%RDA)
4. Soybeans, green, raw 12.95g (23%RDA)
5. Soybeans, green, cooked, boiled, drained, without salt 12.35g (22%RDA)
6. Soybeans, green, cooked, boiled, drained, with salt 12.35g (22%RDA)
7. Winged bean tuber, raw 11.6g (21%RDA)
8. Drumstick leaves, raw 9.4g (17%RDA)
9. Lentils, sprouted, raw 8.96g (16%RDA)
10. Lentils, sprouted, cooked, stir-fried, without salt 8.8g (16%RDA)
11. Lentils, sprouted, cooked, stir-fried, with salt 8.8g (16%RDA)
12. Peas, mature seeds, sprouted, raw 8.8g (16%RDA)
13. Soybeans, mature seeds, sprouted, cooked, steamed 8.47g (15%RDA)
14. Soybeans, mature seeds, sprouted, cooked, steamed, with salt 8.47g (15%RDA)
15. Beans, fava, in pod, raw 7.92g (14%RDA)
16. Spinach souffle 7.89g (14%RDA)
17. Pigeonpeas, immature seeds, raw 7.2g (13%RDA)
18. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 7.07g (13%RDA)
19. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 7.07g (13%RDA)
20. Peas, mature seeds, sprouted, cooked, boiled, drained, with salt 7.05g (13%RDA)

Comparing protein in vegetables vs chicken breast

The amount of protein in chicken breast is 31 per 100g.As protein percentage of the RDA this is 62 %. Comparing with Soybe, in 100g contains 13.1 g of protein. As a percentage of the RDA this is 23 %. Therefore, chicken breast has 17.9 g more protein than Soybe. In terms of protein percentage this is 137 % more protein. Chicken breast has an overall nutritional value score of 15 out of 100, whereas Soybe has a nutritional value score of 17 out of 100.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Soybeans, green, raw which contains 33.15 g in 1 cup (or 256 g). The percentage of the recommended daily value for this serving is 59 %. For this serving the Calories content is 376.32 kcal (19% RDA), the Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Grams of protein in vegetables (per 100g)

The list below gives the total protein content in the top 100 items from the general description 'vegetables' each of which show the protein amount as well as Calories, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

vegetables protein per 100g

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 41 items. The highest amount of protein from the 41 raw items is in Soybeans, mature seeds, sprouted, raw where the content is 13.09 g per 100g. The number of food items which are cooked are 45 items. The highest amount of protein from the 45 cooked items is in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt where the amount is 13.1 g per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of protein by 0.01 g in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high protein foods.


List of Vegetables High in protein Content per 100g

1. Soybe - Protein
13.1 g of Protein per 100g (23% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
13.1 g(23%) 125(6%)9.4(7%)7.1(11%)
2. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Protein
13.1 g of Protein per 100g (23% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
13.1 g(23%) 125(6%)9.4(7%)7.1(11%)
3. Soybeans, mature seeds, sprouted, raw - Protein
13.09 g of Protein per 100g (23% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
13.09 g(23%) 122(6%)9.57(7%)6.7(10%)
Typical Serving Amount : .5 cup (or 35g):
4.58 g(8%)42.7 kcal(2%)3.35 g(3%)2.35 g(4%)
Other Serving Size : 10 sprouts (or 10g):
1.31 g(2%)12.2 kcal(1%)0.96 g(1%)0.67 g(1%)
4. Soybeans, green, raw - Protein
12.95 g of Protein per 100g (23% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
12.95 g(23%) 147(7%)11.05(9%)6.8(10%)
Typical Serving Amount : 1 cup (or 256g):
33.15 g(59%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)
5. Soybeans, green, cooked, boiled, drained, without salt - Protein
12.35 g of Protein per 100g (22% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
12.35 g(22%) 141(7%)11.05(9%)6.4(10%)
Typical Serving Amount : 1 cup (or 180g):
22.23 g(40%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)
6. Soybeans, green, cooked, boiled, drained, with salt - Protein
12.35 g of Protein per 100g (22% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
12.35 g(22%) 141(7%)11.05(9%)6.4(10%)
Typical Serving Amount : 1 cup (or 180g):
22.23 g(40%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)
7. Winged bean tuber, raw - Protein
11.6 g of Protein per 100g (21% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
11.6 g(21%) 148(7%)28.1(22%)0.9(1%)
8. Drumstick leaves, raw - Protein
9.4 g of Protein per 100g (17% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
9.4 g(17%) 64(3%)8.28(6%)1.4(2%)
Typical Serving Amount : 1 cup, chopped (or 21g):
1.97 g(4%)13.44 kcal(1%)1.74 g(1%)0.29 g(0%)
9. Lentils, sprouted, raw - Protein
8.96 g of Protein per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.96 g(16%) 106(5%)22.14(17%)0.55(1%)
Typical Serving Amount : 1 cup (or 77g):
6.9 g(12%)81.62 kcal(4%)17.05 g(13%)0.42 g(1%)
10. Lentils, sprouted, cooked, stir-fried, without salt - Protein
8.8 g of Protein per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.8 g(16%) 101(5%)21.25(16%)0.45(1%)
11. Lentils, sprouted, cooked, stir-fried, with salt - Protein
8.8 g of Protein per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.8 g(16%) 101(5%)21.25(16%)0.45(1%)
12. Peas, mature seeds, sprouted, raw - Protein
8.8 g of Protein per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.8 g(16%) 124(6%)27.11(21%)0.68(1%)
Typical Serving Amount : 1 cup (or 120g):
10.56 g(19%)148.8 kcal(7%)32.53 g(25%)0.82 g(1%)
13. Soybeans, mature seeds, sprouted, cooked, steamed - Protein
8.47 g of Protein per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.47 g(15%) 81(4%)6.53(5%)4.45(7%)
Typical Serving Amount : 1 cup (or 94g):
7.96 g(14%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)
14. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Protein
8.47 g of Protein per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
8.47 g(15%) 81(4%)6.53(5%)4.45(7%)
Typical Serving Amount : 1 cup (or 94g):
7.96 g(14%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)
15. Beans, fava, in pod, raw - Protein
7.92 g of Protein per 100g (14% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.92 g(14%) 88(4%)17.63(14%)0.73(1%)
Typical Serving Amount : 1 cup (or 126g):
9.98 g(18%)110.88 kcal(6%)22.21 g(17%)0.92 g(1%)
Other Serving Size : 1 pod (or 6.1g):
0.48 g(1%)5.37 kcal(0%)1.08 g(1%)0.04 g(0%)
16. Spinach souffle - Protein
7.89 g of Protein per 100g (14% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.89 g(14%) 169(8%)5.9(5%)12.95(20%)
Typical Serving Amount : 1 cup (or 136g):
10.73 g(19%)229.84 kcal(11%)8.02 g(6%)17.61 g(27%)
Other Serving Size : 1 recipe yield (or 813g):
64.15 g(115%)1373.97 kcal(69%)47.97 g(37%)105.28 g(162%)
17. Pigeonpeas, immature seeds, raw - Protein
7.2 g of Protein per 100g (13% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.2 g(13%) 136(7%)23.88(18%)1.64(3%)
Typical Serving Amount : 1 cup (or 154g):
11.09 g(20%)209.44 kcal(10%)36.78 g(28%)2.53 g(4%)
Other Serving Size : 10 seeds (or 4g):
0.29 g(1%)5.44 kcal(0%)0.96 g(1%)0.07 g(0%)
18. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Protein
7.07 g of Protein per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.07 g(13%) 78(4%)15.01(12%)0.81(1%)
19. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Protein
7.07 g of Protein per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.07 g(13%) 78(4%)15.01(12%)0.81(1%)
20. Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Protein
7.05 g of Protein per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.05 g(13%) 98(5%)17.08(13%)0.51(1%)
21. Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Protein
7.05 g of Protein per 100g (13% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
7.05 g(13%) 98(5%)17.08(13%)0.51(1%)
22. Winged beans, immature seeds, raw - Protein
6.95 g of Protein per 100g (12% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.95 g(12%) 49(2%)4.31(3%)0.87(1%)
Typical Serving Amount : 1 cup slices (or 44g):
3.06 g(5%)21.56 kcal(1%)1.9 g(1%)0.38 g(1%)
Other Serving Size : 1 pod (or 16g):
1.11 g(2%)7.84 kcal(0%)0.69 g(1%)0.14 g(0%)
23. Potato flour - Protein
6.9 g of Protein per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.9 g(12%) 357(18%)83.1(64%)0.34(1%)
Typical Serving Amount : 1 cup (or 160g):
11.04 g(20%)571.2 kcal(29%)132.96 g(102%)0.54 g(1%)
24. Lima beans, immature seeds, raw - Protein
6.84 g of Protein per 100g (12% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.84 g(12%) 113(6%)20.17(16%)0.86(1%)
Typical Serving Amount : 1 cup (or 156g):
10.67 g(19%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)
25. Lima beans, immature seeds, cooked, boiled, drained, without salt - Protein
6.81 g of Protein per 100g (12% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.81 g(12%) 123(6%)23.64(18%)0.32(0%)
Typical Serving Amount : 1 cup (or 170g):
11.58 g(21%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)
26. Lima beans, immature seeds, cooked, boiled, drained, with salt - Protein
6.81 g of Protein per 100g (12% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.81 g(12%) 123(6%)23.64(18%)0.32(0%)
Typical Serving Amount : 1 cup (or 170g):
11.58 g(21%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)
27. Garlic, raw - Protein
6.36 g of Protein per 100g (11% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.36 g(11%) 149(7%)33.06(25%)0.5(1%)
Typical Serving Amount : 1 cup (or 136g):
8.65 g(15%)202.64 kcal(10%)44.96 g(35%)0.68 g(1%)
Other Serving Size : 1 tsp (or 2.8g):
0.18 g(0%)4.17 kcal(0%)0.93 g(1%)0.01 g(0%)
Other Serving Size : 1 clove (or 3g):
0.19 g(0%)4.47 kcal(0%)0.99 g(1%)0.02 g(0%)
Other Serving Size : 3 cloves (or 9g):
0.57 g(1%)13.41 kcal(1%)2.98 g(2%)0.05 g(0%)
28. Beans, navy, mature seeds, sprouted, raw - Protein
6.15 g of Protein per 100g (11% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.15 g(11%) 67(3%)13.05(10%)0.7(1%)
Typical Serving Amount : 1 cup (or 104g):
6.4 g(11%)69.68 kcal(3%)13.57 g(10%)0.73 g(1%)
29. Potato pancakes - Protein
6.08 g of Protein per 100g (11% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
6.08 g(11%) 268(13%)27.81(21%)14.76(23%)
Typical Serving Amount : 1 small 2-3/4 in. dia., 5/8 in. thick. (or 22g):
1.34 g(2%)58.96 kcal(3%)6.12 g(5%)3.25 g(5%)
Other Serving Size : 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37g):
2.25 g(4%)99.16 kcal(5%)10.29 g(8%)5.46 g(8%)
30. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Protein
5.96 g of Protein per 100g (11% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.96 g(11%) 111(6%)19.49(15%)1.36(2%)
Typical Serving Amount : 1 cup (or 153g):
9.12 g(16%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)
31. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Protein
5.96 g of Protein per 100g (11% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.96 g(11%) 111(6%)19.49(15%)1.36(2%)
Typical Serving Amount : 1 cup (or 153g):
9.12 g(16%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)
32. Seaweed, spirulina, raw - Protein
5.92 g of Protein per 100g (11% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.92 g(11%) 26(1%)2.42(2%)0.39(1%)
33. Winged bean leaves, raw - Protein
5.85 g of Protein per 100g (10% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.85 g(10%) 74(4%)14.1(11%)1.1(2%)
34. Seaweed, laver, raw - Protein
5.81 g of Protein per 100g (10% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.81 g(10%) 35(2%)5.11(4%)0.28(0%)
Typical Serving Amount : 10 sheets (or 26g):
1.51 g(3%)9.1 kcal(0%)1.33 g(1%)0.07 g(0%)
Other Serving Size : 2 tbsp (1/8 cup) (or 10g):
0.58 g(1%)3.5 kcal(0%)0.51 g(0%)0.03 g(0%)
35. Broadbeans, immature seeds, raw - Protein
5.6 g of Protein per 100g (10% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.6 g(10%) 72(4%)11.7(9%)0.6(1%)
Typical Serving Amount : 1 cup (or 109g):
6.1 g(11%)78.48 kcal(4%)12.75 g(10%)0.65 g(1%)
Other Serving Size : 1 broadbean (or 8g):
0.45 g(1%)5.76 kcal(0%)0.94 g(1%)0.05 g(0%)
36. Grape leaves, raw - Protein
5.6 g of Protein per 100g (10% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.6 g(10%) 93(5%)17.31(13%)2.12(3%)
Typical Serving Amount : 1 cup (or 14g):
0.78 g(1%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)
Other Serving Size : 1 leaf (or 3g):
0.17 g(0%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)
37. Peas, green, raw - Protein
5.42 g of Protein per 100g (10% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.42 g(10%) 81(4%)14.45(11%)0.4(1%)
Typical Serving Amount : 1 cup (or 145g):
7.86 g(14%)117.45 kcal(6%)20.95 g(16%)0.58 g(1%)
38. Peas, green, cooked, boiled, drained, with salt - Protein
5.36 g of Protein per 100g (10% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.36 g(10%) 84(4%)15.63(12%)0.22(0%)
Typical Serving Amount : 1 cup (or 160g):
8.58 g(15%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)
39. Peas, green, cooked, boiled, drained, without salt - Protein
5.36 g of Protein per 100g (10% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.36 g(10%) 84(4%)15.63(12%)0.22(0%)
Typical Serving Amount : 1 cup (or 160g):
8.58 g(15%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)
40. Arrowhead, raw - Protein
5.33 g of Protein per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.33 g(10%) 99(5%)20.23(16%)0.29(0%)
Typical Serving Amount : 1 large (or 25g):
1.33 g(2%)24.75 kcal(1%)5.06 g(4%)0.07 g(0%)
Other Serving Size : 1 medium (or 12g):
0.64 g(1%)11.88 kcal(1%)2.43 g(2%)0.03 g(0%)
41. Winged beans, immature seeds, cooked, boiled, drained, without salt - Protein
5.31 g of Protein per 100g (9% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.31 g(9%) 38(2%)3.21(2%)0.66(1%)
Typical Serving Amount : 1 cup (or 62g):
3.29 g(6%)23.56 kcal(1%)1.99 g(2%)0.41 g(1%)
42. Winged bean, immature seeds, cooked, boiled, drained, with salt - Protein
5.31 g of Protein per 100g (9% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.31 g(9%) 37(2%)3.21(2%)0.66(1%)
Typical Serving Amount : 1 cup (or 62g):
3.29 g(6%)22.94 kcal(1%)1.99 g(2%)0.41 g(1%)
Other Serving Size : .5 cup (or 31g):
1.65 g(3%)11.47 kcal(1%)1 g(1%)0.2 g(0%)
43. Balsam-pear (bitter gourd), leafy tips, raw - Protein
5.3 g of Protein per 100g (9% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.3 g(9%) 30(2%)3.29(3%)0.69(1%)
Typical Serving Amount : 1 leaf (or 4g):
0.21 g(0%)1.2 kcal(0%)0.13 g(0%)0.03 g(0%)
Other Serving Size : .5 cup (or 24g):
1.27 g(2%)7.2 kcal(0%)0.79 g(1%)0.17 g(0%)
44. Drumstick leaves, cooked, boiled, drained, with salt - Protein
5.27 g of Protein per 100g (9% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.27 g(9%) 60(3%)11.15(9%)0.93(1%)
Typical Serving Amount : 1 cup, chopped (or 42g):
2.21 g(4%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)
45. Drumstick leaves, cooked, boiled, drained, without salt - Protein
5.27 g of Protein per 100g (9% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.27 g(9%) 60(3%)11.15(9%)0.93(1%)
Typical Serving Amount : 1 cup, chopped (or 42g):
2.21 g(4%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)
46. Beans, pinto, mature seeds, sprouted, raw - Protein
5.25 g of Protein per 100g (9% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.25 g(9%) 62(3%)11.6(9%)0.9(1%)
47. Succotash, (corn and limas), cooked, boiled, drained, without salt - Protein
5.07 g of Protein per 100g (9% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.07 g(9%) 115(6%)24.38(19%)0.8(1%)
Typical Serving Amount : 1 cup (or 192g):
9.73 g(17%)220.8 kcal(11%)46.81 g(36%)1.54 g(2%)
48. Succotash, (corn and limas), cooked, boiled, drained, with salt - Protein
5.07 g of Protein per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.07 g(9%) 111(6%)24.37(19%)0.8(1%)
Typical Serving Amount : 1 cup (or 192g):
9.73 g(17%)213.12 kcal(11%)46.79 g(36%)1.54 g(2%)
49. Potatoes, au gratin, home-prepared from recipe using butter - Protein
5.06 g of Protein per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.06 g(9%) 132(7%)11.27(9%)7.59(12%)
Typical Serving Amount : 1 cup (or 245g):
12.4 g(22%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)
50. Potatoes, au gratin, home-prepared from recipe using margarine - Protein
5.06 g of Protein per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.06 g(9%) 132(7%)11.27(9%)7.59(12%)
Typical Serving Amount : 1 cup (or 245g):
12.4 g(22%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)
51. Succotash, (corn and limas), raw - Protein
5.03 g of Protein per 100g (9% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
5.03 g(9%) 99(5%)19.59(15%)1.02(2%)
52. Taro leaves, raw - Protein
4.98 g of Protein per 100g (9% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.98 g(9%) 42(2%)6.7(5%)0.74(1%)
Typical Serving Amount : 1 cup (or 28g):
1.39 g(2%)11.76 kcal(1%)1.88 g(1%)0.21 g(0%)
Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g):
0.5 g(1%)4.2 kcal(0%)0.67 g(1%)0.07 g(0%)
53. Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt - Protein
4.83 g of Protein per 100g (9% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.83 g(9%) 33(2%)4.72(4%)0.58(1%)
54. Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt - Protein
4.83 g of Protein per 100g (9% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.83 g(9%) 33(2%)4.72(4%)0.58(1%)
55. Broadbeans, immature seeds, cooked, boiled, drained, without salt - Protein
4.8 g of Protein per 100g (9% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.8 g(9%) 62(3%)10.1(8%)0.5(1%)
56. Broadbeans, immature seeds, cooked, boiled, drained, with salt - Protein
4.8 g of Protein per 100g (9% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.8 g(9%) 62(3%)10.1(8%)0.5(1%)
57. Wasabi, root, raw - Protein
4.8 g of Protein per 100g (9% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.8 g(9%) 109(5%)23.54(18%)0.63(1%)
Typical Serving Amount : 1 cup, sliced (or 130g):
6.24 g(11%)141.7 kcal(7%)30.6 g(24%)0.82 g(1%)
Other Serving Size : 1 root (or 169g):
8.11 g(14%)184.21 kcal(9%)39.78 g(31%)1.06 g(2%)
58. Fireweed, leaves, raw - Protein
4.71 g of Protein per 100g (8% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.71 g(8%) 103(5%)19.22(15%)2.75(4%)
Typical Serving Amount : 1 cup, chopped (or 23g):
1.08 g(2%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)
Other Serving Size : 1 plant (or 22g):
1.04 g(2%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)
59. Cowpeas, leafy tips, cooked, boiled, drained, without salt - Protein
4.67 g of Protein per 100g (8% RDA)
Nutritional Value = 28 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.67 g(8%) 22(1%)2.8(2%)0.1(0%)
Typical Serving Amount : 1 cup, chopped (or 53g):
2.48 g(4%)11.66 kcal(1%)1.48 g(1%)0.05 g(0%)
60. Cowpeas, leafy tips, cooked, boiled, drained, with salt - Protein
4.67 g of Protein per 100g (8% RDA)
Nutritional Value = 28 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.67 g(8%) 22(1%)2.8(2%)0.1(0%)
Typical Serving Amount : 1 cup, chopped (or 53g):
2.48 g(4%)11.66 kcal(1%)1.48 g(1%)0.05 g(0%)
61. Jute, potherb, raw - Protein
4.65 g of Protein per 100g (8% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.65 g(8%) 34(2%)5.8(4%)0.25(0%)
Typical Serving Amount : 1 cup (or 28g):
1.3 g(2%)9.52 kcal(0%)1.62 g(1%)0.07 g(0%)
62. Eppaw, raw - Protein
4.6 g of Protein per 100g (8% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.6 g(8%) 150(8%)31.68(24%)1.8(3%)
Typical Serving Amount : 1 cup (or 100g):
4.6 g(8%)150 kcal(8%)31.68 g(24%)1.8 g(3%)
63. Fiddlehead ferns, raw - Protein
4.55 g of Protein per 100g (8% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.55 g(8%) 34(2%)5.54(4%)0.4(1%)
64. Arrowhead, cooked, boiled, drained, with salt - Protein
4.49 g of Protein per 100g (8% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.49 g(8%) 78(4%)16.14(12%)0.1(0%)
Typical Serving Amount : 1 corm, medium (or 12g):
0.54 g(1%)9.36 kcal(0%)1.94 g(1%)0.01 g(0%)
65. Arrowhead, cooked, boiled, drained, without salt - Protein
4.49 g of Protein per 100g (8% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.49 g(8%) 78(4%)16.14(12%)0.1(0%)
Typical Serving Amount : 1 medium (or 12g):
0.54 g(1%)9.36 kcal(0%)1.94 g(1%)0.01 g(0%)
66. Corn pudding, home prepared - Protein
4.42 g of Protein per 100g (8% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.42 g(8%) 131(7%)16.97(13%)5.04(8%)
Typical Serving Amount : 1 cup (or 250g):
11.05 g(20%)327.5 kcal(16%)42.43 g(33%)12.6 g(19%)
Other Serving Size : .667 cup (#6 scoop) (or 167g):
7.38 g(13%)218.77 kcal(11%)28.34 g(22%)8.42 g(13%)
67. Potatoes, microwaved, cooked in skin, skin, without salt - Protein
4.39 g of Protein per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.39 g(8%) 132(7%)29.63(23%)0.1(0%)
Typical Serving Amount : 1 skin (or 58g):
2.55 g(5%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)
68. Potatoes, microwaved, cooked, in skin, skin with salt - Protein
4.39 g of Protein per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.39 g(8%) 132(7%)29.63(23%)0.1(0%)
Typical Serving Amount : 1 skin (or 58g):
2.55 g(5%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)
69. Mung beans, mature seeds, sprouted, cooked, stir-fried - Protein
4.3 g of Protein per 100g (8% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.3 g(8%) 50(3%)10.59(8%)0.21(0%)
Typical Serving Amount : 1 cup (or 124g):
5.33 g(10%)62 kcal(3%)13.13 g(10%)0.26 g(0%)
70. Potatoes, baked, skin, with salt - Protein
4.29 g of Protein per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.29 g(8%) 198(10%)46.06(35%)0.1(0%)
Typical Serving Amount : 1 skin (or 58g):
2.49 g(4%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)
71. Potatoes, baked, skin, without salt - Protein
4.29 g of Protein per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.29 g(8%) 198(10%)46.06(35%)0.1(0%)
Typical Serving Amount : 1 skin (or 58g):
2.49 g(4%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)
72. Kale, raw - Protein
4.28 g of Protein per 100g (8% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.28 g(8%) 49(2%)8.75(7%)0.93(1%)
Typical Serving Amount : 1 cup, chopped (or 67g):
2.87 g(5%)32.83 kcal(2%)5.86 g(5%)0.62 g(1%)
73. Arrowroot, raw - Protein
4.24 g of Protein per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.24 g(8%) 65(3%)13.39(10%)0.2(0%)
Typical Serving Amount : 1 cup, sliced (or 120g):
5.09 g(9%)78 kcal(4%)16.07 g(12%)0.24 g(0%)
Other Serving Size : 1 root (or 33g):
1.4 g(3%)21.45 kcal(1%)4.42 g(3%)0.07 g(0%)
74. Beans, kidney, mature seeds, sprouted, raw - Protein
4.2 g of Protein per 100g (8% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.2 g(8%) 29(1%)4.1(3%)0.5(1%)
Typical Serving Amount : 1 cup (or 184g):
7.73 g(14%)53.36 kcal(3%)7.54 g(6%)0.92 g(1%)
75. Lambsquarters, raw - Protein
4.2 g of Protein per 100g (8% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.2 g(8%) 43(2%)7.3(6%)0.8(1%)
76. Taro, tahitian, cooked, without salt - Protein
4.16 g of Protein per 100g (7% RDA)
Nutritional Value = 27 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.16 g(7%) 44(2%)6.85(5%)0.68(1%)
Typical Serving Amount : 1 cup slices (or 137g):
5.7 g(10%)60.28 kcal(3%)9.38 g(7%)0.93 g(1%)
77. Taro, tahitian, cooked, with salt - Protein
4.16 g of Protein per 100g (7% RDA)
Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.16 g(7%) 44(2%)6.85(5%)0.68(1%)
Typical Serving Amount : 1 cup slices (or 137g):
5.7 g(10%)60.28 kcal(3%)9.38 g(7%)0.93 g(1%)
78. Cowpeas, leafy tips, raw - Protein
4.1 g of Protein per 100g (7% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.1 g(7%) 29(1%)4.82(4%)0.25(0%)
Typical Serving Amount : 1 cup, chopped (or 36g):
1.48 g(3%)10.44 kcal(1%)1.74 g(1%)0.09 g(0%)
Other Serving Size : 1 leaf (or 3g):
0.12 g(0%)0.87 kcal(0%)0.14 g(0%)0.01 g(0%)
79. Alfalfa seeds, sprouted, raw - Protein
3.99 g of Protein per 100g (7% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.99 g(7%) 23(1%)2.1(2%)0.69(1%)
Typical Serving Amount : 1 cup (or 33g):
1.32 g(2%)7.59 kcal(0%)0.69 g(1%)0.23 g(0%)
Other Serving Size : 1 tbsp (or 3g):
0.12 g(0%)0.69 kcal(0%)0.06 g(0%)0.02 g(0%)
80. Mushrooms, white, microwaved - Protein
3.91 g of Protein per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.91 g(7%) 35(2%)6.04(5%)0.46(1%)
81. Broccoli raab, cooked - Protein
3.83 g of Protein per 100g (7% RDA)
Nutritional Value = 50 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.83 g(7%) 33(2%)3.12(2%)0.52(1%)
Typical Serving Amount : 1 bunch cooked (or 437g):
16.74 g(30%)144.21 kcal(7%)13.63 g(10%)2.27 g(3%)
Other Serving Size : 1 NLEA serving (or 85g):
3.26 g(6%)28.05 kcal(1%)2.65 g(2%)0.44 g(1%)
82. Radish seeds, sprouted, raw - Protein
3.81 g of Protein per 100g (7% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.81 g(7%) 43(2%)3.6(3%)2.53(4%)
Typical Serving Amount : 1 cup (or 38g):
1.45 g(3%)16.34 kcal(1%)1.37 g(1%)0.96 g(1%)
83. Jute, potherb, cooked, boiled, drained, without salt - Protein
3.68 g of Protein per 100g (7% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.68 g(7%) 37(2%)7.29(6%)0.2(0%)
Typical Serving Amount : 1 cup (or 87g):
3.2 g(6%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)
84. Jute, potherb, cooked, boiled, drained, with salt - Protein
3.68 g of Protein per 100g (7% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.68 g(7%) 37(2%)7.29(6%)0.2(0%)
Typical Serving Amount : 1 cup (or 87g):
3.2 g(6%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)
85. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt - Protein
3.6 g of Protein per 100g (6% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.6 g(6%) 32(2%)6.16(5%)0.2(0%)
Typical Serving Amount : 1 cup (or 58g):
2.09 g(4%)18.56 kcal(1%)3.57 g(3%)0.12 g(0%)
86. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Protein
3.6 g of Protein per 100g (6% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.6 g(6%) 34(2%)6.68(5%)0.2(0%)
Typical Serving Amount : 1 cup (or 58g):
2.09 g(4%)19.72 kcal(1%)3.87 g(3%)0.12 g(0%)
87. Mushrooms, white, stir-fried - Protein
3.58 g of Protein per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.58 g(6%) 26(1%)4.04(3%)0.33(1%)
Typical Serving Amount : 1 cup sliced (or 108g):
3.87 g(7%)28.08 kcal(1%)4.36 g(3%)0.36 g(1%)
88. Mushrooms, shiitake, stir-fried - Protein
3.45 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.45 g(6%) 39(2%)7.68(6%)0.35(1%)
Typical Serving Amount : 1 cup whole (or 89g):
3.07 g(5%)34.71 kcal(2%)6.84 g(5%)0.31 g(0%)
Other Serving Size : 1 cup sliced (or 97g):
3.35 g(6%)37.83 kcal(2%)7.45 g(6%)0.34 g(1%)
Other Serving Size : 1 piece whole (or 19g):
0.66 g(1%)7.41 kcal(0%)1.46 g(1%)0.07 g(0%)
89. Corn, sweet, yellow, cooked, boiled, drained, without salt - Protein
3.41 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.41 g(6%) 96(5%)20.98(16%)1.5(2%)
Typical Serving Amount : 1 ear small (5-1/2 to 6-1/2 long) (or 89g):
3.03 g(5%)85.44 kcal(4%)18.67 g(14%)1.34 g(2%)
Other Serving Size : 1 ear medium (6-3/4 to 7-1/2 long) (or 103g):
3.51 g(6%)98.88 kcal(5%)21.61 g(17%)1.55 g(2%)
Other Serving Size : 1 ear large (7-3/4 to 9 long) (or 118g):
4.02 g(7%)113.28 kcal(6%)24.76 g(19%)1.77 g(3%)
Other Serving Size : 1 cup cut (or 149g):
5.08 g(9%)143.04 kcal(7%)31.26 g(24%)2.24 g(3%)
Other Serving Size : 1 baby ear (or 8g):
0.27 g(0%)7.68 kcal(0%)1.68 g(1%)0.12 g(0%)
Other Serving Size : 1 ear, yields (or 77g):
2.63 g(5%)73.92 kcal(4%)16.15 g(12%)1.16 g(2%)
90. Corn, sweet, yellow, cooked, boiled, drained, with salt - Protein
3.41 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.41 g(6%) 96(5%)20.98(16%)1.5(2%)
Typical Serving Amount : 1 ear small (5-1/2 to 6-1/2 long) (or 89g):
3.03 g(5%)85.44 kcal(4%)18.67 g(14%)1.34 g(2%)
Other Serving Size : 1 ear medium (6-3/4 to 7-1/2 long) (or 103g):
3.51 g(6%)98.88 kcal(5%)21.61 g(17%)1.55 g(2%)
Other Serving Size : 1 ear large (7-3/4 to 9 long) (or 118g):
4.02 g(7%)113.28 kcal(6%)24.76 g(19%)1.77 g(3%)
Other Serving Size : 1 cup (or 149g):
5.08 g(9%)143.04 kcal(7%)31.26 g(24%)2.24 g(3%)
Other Serving Size : 1 baby ear (or 8g):
0.27 g(0%)7.68 kcal(0%)1.68 g(1%)0.12 g(0%)
Other Serving Size : 1 ear, yields (or 77g):
2.63 g(5%)73.92 kcal(4%)16.15 g(12%)1.16 g(2%)
91. Brussels sprouts, raw - Protein
3.38 g of Protein per 100g (6% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.38 g(6%) 43(2%)8.95(7%)0.3(0%)
Typical Serving Amount : 1 cup (or 88g):
2.97 g(5%)37.84 kcal(2%)7.88 g(6%)0.26 g(0%)
Other Serving Size : 1 sprout (or 19g):
0.64 g(1%)8.17 kcal(0%)1.7 g(1%)0.06 g(0%)
92. Chrysanthemum, garland, raw - Protein
3.36 g of Protein per 100g (6% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.36 g(6%) 24(1%)3.02(2%)0.56(1%)
Typical Serving Amount : 1 cup (1 pieces) (or 25g):
0.84 g(2%)6 kcal(0%)0.76 g(1%)0.14 g(0%)
Other Serving Size : 1 stem (8-3/4 long) (or 14g):
0.47 g(1%)3.36 kcal(0%)0.42 g(0%)0.08 g(0%)
93. Chrysanthemum leaves, raw - Protein
3.36 g of Protein per 100g (6% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.36 g(6%) 24(1%)3.01(2%)0.56(1%)
Typical Serving Amount : 1 cup, chopped (or 51g):
1.71 g(3%)12.24 kcal(1%)1.54 g(1%)0.29 g(0%)
Other Serving Size : 1 leaf (or 18g):
0.6 g(1%)4.32 kcal(0%)0.54 g(0%)0.1 g(0%)
94. Corn, sweet, white, cooked, boiled, drained, without salt - Protein
3.34 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.34 g(6%) 97(5%)21.71(17%)1.41(2%)
Typical Serving Amount : 1 ear, small (5-1/2 to 6-1/2 long) (or 89g):
2.97 g(5%)86.33 kcal(4%)19.32 g(15%)1.25 g(2%)
Other Serving Size : 1 ear, medium (6-3/4 to 7-1/2 long) (or 103g):
3.44 g(6%)99.91 kcal(5%)22.36 g(17%)1.45 g(2%)
Other Serving Size : 1 ear, large (7-3/4 to 9 long) (or 116g):
3.87 g(7%)112.52 kcal(6%)25.18 g(19%)1.64 g(3%)
Other Serving Size : 1 cup cut (or 157g):
5.24 g(9%)152.29 kcal(8%)34.08 g(26%)2.21 g(3%)
Other Serving Size : 1 ear, yields (or 77g):
2.57 g(5%)74.69 kcal(4%)16.72 g(13%)1.09 g(2%)
95. Corn, sweet, white, cooked, boiled, drained, with salt - Protein
3.34 g of Protein per 100g (6% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.34 g(6%) 97(5%)21.71(17%)1.41(2%)
Typical Serving Amount : 1 ear, small (5-1/2 to 6-1/2 long) (or 89g):
2.97 g(5%)86.33 kcal(4%)19.32 g(15%)1.25 g(2%)
Other Serving Size : 1 ear, medium (6-3/4 to 7-1/2 long) (or 103g):
3.44 g(6%)99.91 kcal(5%)22.36 g(17%)1.45 g(2%)
Other Serving Size : 1 ear, large (7-3/4 to 9 long) (or 118g):
3.94 g(7%)114.46 kcal(6%)25.62 g(20%)1.66 g(3%)
Other Serving Size : 1 cup cut (or 157g):
5.24 g(9%)152.29 kcal(8%)34.08 g(26%)2.21 g(3%)
Other Serving Size : 1 ear, yields (or 77g):
2.57 g(5%)74.69 kcal(4%)16.72 g(13%)1.09 g(2%)
96. Mushrooms, oyster, raw - Protein
3.31 g of Protein per 100g (6% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.31 g(6%) 33(2%)6.09(5%)0.41(1%)
Typical Serving Amount : 1 large (or 148g):
4.9 g(9%)48.84 kcal(2%)9.01 g(7%)0.61 g(1%)
Other Serving Size : 1 small (or 15g):
0.5 g(1%)4.95 kcal(0%)0.91 g(1%)0.06 g(0%)
Other Serving Size : 1 cup sliced (or 86g):
2.85 g(5%)28.38 kcal(1%)5.24 g(4%)0.35 g(1%)
97. Cowpeas, young pods with seeds, raw - Protein
3.3 g of Protein per 100g (6% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.3 g(6%) 44(2%)9.5(7%)0.3(0%)
Typical Serving Amount : 1 cup (or 94g):
3.1 g(6%)41.36 kcal(2%)8.93 g(7%)0.28 g(0%)
Other Serving Size : 1 pod (or 12g):
0.4 g(1%)5.28 kcal(0%)1.14 g(1%)0.04 g(0%)
98. Salsify, (vegetable oyster), raw - Protein
3.3 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.3 g(6%) 82(4%)18.6(14%)0.2(0%)
Typical Serving Amount : 1 cup slices (or 133g):
4.39 g(8%)109.06 kcal(5%)24.74 g(19%)0.27 g(0%)
99. Mushrooms, portabella, grilled - Protein
3.28 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.28 g(6%) 29(1%)4.44(3%)0.58(1%)
Typical Serving Amount : 1 cup sliced (or 121g):
3.97 g(7%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)
100. Mushrooms, portabella, exposed to ultraviolet light, grilled - Protein
3.28 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.28 g(6%) 29(1%)4.44(3%)0.58(1%)
Typical Serving Amount : 1 cup sliced (or 121g):
3.97 g(7%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)






protein and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito