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Lowcarb Vegetarian Protein Sources

Read the introduction
Skip right down to the charts

Introduction

What's included? Not everything listed here is actually lowcarb or vegetarian. I've included other things to help you make comparisons. Everything here is a source of protein, though some items are usually used in other ways.

How to read these charts: I've listed basic nutritional counts in grams per 100 grams. Most places will give you amounts based on an average serving. The trouble with this method is you can't easily make comparisons from one food to another. Doing it per 100 grams means the listed amounts are the same as giving the percentage of the nutrient. This will help you choose more wisely. The disadvantage is you'll have to do some calculating to figure out how much of the food you're actually eating. Use the notes section to help you. I've stated how many grams (a unit of weight) are in a cup or other measure (a unit of volume).

Carb Counts: Carbohydrate is measured "by difference" which means it is the amount leftover after everything else has been measured. There are 3 types of carbs: sugar, starch (listed as "other" on nutrition labels; anything misc goes in here too), and fiber. "Total carbs" on a label means the addition of all 3 (note: sometimes labels lie and only count sugar and starch in the total and some countries outside the US count fiber separately). When I list "carbs" in this chart, I mean the total of sugar, starch, and fiber.

Usable Carbs: This means the (total) carb count minus the fiber count. Most lowcarb diets have you "subtract fiber." This means that you do not count the fiber you eat towards your total allowed carbs. It does not mean that eating more fiber allows you to get away with eating more sugar and starch! If you are a lowcarber who does not subtract fiber, use the "carbs" column to figure your allowances.

Protein to Carb Ratio (PCR): This is the most important part of this chart! which is why it's listed first. Within categories, all foods are ordered by their protein to carb ratio. The higher the number, the better. I calculate it by dividing protein by usable carbs. The number tells you how many grams of protein you will get per gram of usable carbs (it works for any unit of measurement, not just grams). There is no PCR calculated for those foods for which I couldn't find a fiber count. Foods with protein but zero carbs have a PCR of "unlimited." Obviously, these are excellent protein choices for lowcarbers. Keep in mind that brandname products may list "zero" for their carbs when it is really any number less than .5 grams. If the serving size is small, you could really be eating quite a few carbs under the guise of "zero carbs."

What PCR should I use in planning my diet? The minimum PCR you can use will depend on your protein needs, your daily carb maximums, and the amount of carbs in non-or-low-protein foods you consume. Most lowcarbers should make the bulk of their protein intake foods with a PCR of 3 or higher. Moderate-carbers can use foods with a lower PCR.

Should I avoid foods with a low (for me) PCR? Not necessarily. Don't just use the ratio, look at other factors too. Some foods you might normally use in another way have surprisingly high amounts of protein. Boiled snow (podded) peas, for example, have a PCR of .8. This is too low for most people to use as a primary source of protein. But a full cup of boiled snow peas has only 7 grams of carbs, and a lot of other nutrients. This still makes it an excellent vegetable choice and the protein content is a bonus. Also look at how much of the food you will use. Mustard seed, for example, is a decent source of protein with a PCR of 1.2. If this PCR is too low for you, that doesn't mean you should stop eating it. A full tablespoon of the whole seeds has only 2 grams of carbs. That makes a whole lot of mustard.

Why is the PCR different depending on how the food is cooked? Raw foods and cooked foods have slightly (or not so slightly in some cases) different nutritional counts. When you see wildly different amounts per 100 grams, it's usually because of the addition or subtraction of water. But why does the ratio of carbs to protein change? You got me. I certainly can't explain why, say, roasting vs dry roasting a soybean makes such a difference. I suspect that part of the difference has to do with the varieties (or even species) of a plant that are typically used for each type of preparation, or where it is grown. In some cases, the heat in cooking may change the protein or carb. Water used in cooking may wash away starch. Also, these measures aren't absolute; the green bean you buy may have very different nutrition from the one I buy (or grow). Differences for different preparations may reflect the underlying range of nutritional values you'd find if you measured several samples with the same preparation. Don't depend on any of these numbers being exact. Calculate some wiggle room in your diet plans.

Are nutritional counts on a product label more accurate than the count for the food in general? It depends. The official counts use a few samples from typical preparations and varieties. Your package's label will (in theory) be for the particular preparation and variety used by the company. Tofu and tempeh are examples of foods that can vary widely depending on how they are made, even when the ingredients are the same. On the other hand, I've seen people looking for the brand of magic walnuts that has fewer carbs than all the rest. In this case, the 1 gram of carb difference they found probably had more to do with water content or the manufacturer's method of rounding numbers than anything real about the carb count.

What are your sources? For standard one-ingredient foods, I used the fantastic USDA Nutrient Database. I then rounded those numbers to the nearest tenth of a gram. For multi-ingredient foods I used the information on the package label. These are already rounded to the nearest gram, though in some cases I figured what the pre-rounded number was and I use it here. Some of the more obscure foods come from a variety of sources (usually the one linked to from the name of the food, when there is a link). If you can help me fill in missing numbers, or know of an obscure food I missed, let me know!

Calculations of usable carbs and PCR are mine. The PCR is my own invention, with thanks to the protein to calorie ratios used in Diet for a Small Planet.

This is a work in progress. I haven't finished all the categories or even all the major foods within each category.

Protein Source Charts

Lowcarb Vegetarian Highcarb Vegetarian (for comparison) Non-Vegetarian (for comparison)
Soy & Tofu
Peanuts
Lowcarb Grain Products
Nuts
Seeds
Eggs
Dairy
Microorganisms & Misc
Fake Meat & Other Products

Legumes (useful in moderate-carb diets)
Grains
Misc Vegetarian

Seafood
Meat & Meat Products

 

LOWCARB VEGETARIAN PROTEIN SOURCES

Soy & Tofu

Amounts are given in grams per 100 grams. You can also view it as a percentage. Tofu footnotes from USDA: "Descriptive terms (soft, firm, extra firm) vary in usage between manufacturers as there are no standards for the various types of tofu. Manufacturers use either magnesium chloride (nigari), calcium sulfate, or both in varying quantities to precipitate the protein. Calcium and magnesium contents will vary accordingly." I am listing many kinds of tofu and other soy products to give you an idea of the range; don't take any number as an absolute. The brand you are eating may or may not correspond to the numbers below. Check your package label for numbers more suited to your particular product.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
7.9
Tofu, raw, firm, prepared with calcium sulfate
15.8
8.7
4.3
2.3
2
683 mg Ca, 237 mg K, 10.5 mg Fe, 17.4 mcg Se 1/2 cup has 126 grams
7
Tofu, Mori-Nu brand, silken, lite extra firm
7
.7
1
0
1
43 mg Ca, 57 mg K, .8 mg Fe 1 slice has 84 grams
6.5
Tofu, extra firm, prepared with nigari
10.4
6.2
2
.4
1.6
103 mg Ca, 133 mg K, 1.7 mg Fe, 11.2 mcg Se .2 block has 91 grams
6.5
Tofu, dried-frozen (koyadofu)
47.9
30.3
14.6
7.2
7.4
364 mg Ca, 20 mg K, 483 mg P, 9.7 mg Fe, 54.3 mcg Se, 4.9 mg Zn, 3.7 mg Mn, 92 mcg folate, 518 IU Vit A 1 piece has 17 grams
5.7
Tofu, Mori-Nu brand, silken, lite firm
6.3
.8
1.1
0
1.1
36 mg Ca, 63 mg K, .8 mg Fe 1 slice has 84 grams
5.1
Tofu, raw, regular, prepared with calcium sulfate
8.1
4.8
1.9
.3
1.6
350 mg Ca, 121 mg K, 5.4 mg Fe 1/2 cup has 124 grams
4.3
Soybeans, boiled
16.6
9
9.9
6
3.9
102 mg Ca, 515 mg K, 54 mcg folate 1 cup has 172 grams
4.1
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
6.6
3.7
1.8
.2
1.6
111 mg Ca, 120 mg K, 44 mcg folate. 1 cup of cubes has 248 grams
3.9
Tofu, Mori-Nu brand, silken, extra firm
7.4
1.9
2
.1
1.9
31 mg Ca, 154 mg K, 1.2 mg Fe 1 slice has 84 grams
3.4
Tofu, hard, prepared with nigari
12.7
10
4.3
.6
3.7
345 mg Ca, 146 mg K, 2.8 mg Fe, 16.8 mcg Se 1/4 block has 122 grams
3.1
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
8
4.5
3
.4
2.6
162 mg Ca, 176 mg K, 1.5 mg Fe, 9.4 mcg Se 1 cup has 126 grams
3
Tofu, Mori-Nu brand, silken, firm
7
2.7
2.4
.1
2.3
32 mg Ca, 194 mg K, 1 mg Fe 1 slice has 84 grams
2.2
Soybeans, roasted
35.2
25.4
33.6
17.7
15.9
138 mg Ca, 1470 mg K, 211 mcg folate 1 cup has 172 grams
1.9
Soybeans, green, raw
13
6.8
11.1
4.2
6.9
197 mg Ca, 620 mg K, 165 mcg folate 1 cup has 256 grams
1.8
Tofu, Mori-Nu brand, silken, soft
4.8
2.7
2.9
.1
2.8
31 mg Ca, 180 mg K, .8 mg Fe 1 slice has 84 grams
1.6
Soybeans, dry roasted
39.6
21.6
32.7
8.1
24.6
140 mg Ca, 1364 mg K, 205 mcg folate 1 cup has 172 grams
Tofu, okara (okara is the solids leftover when you filter soy mash to make tofu. The profile is very different from what is here. I can not find out what "okara tofu" means)
3.2
1.7
12.5
none given
80 mg Ca, 213 mg K, 1.3 mg Fe, 10.6 mcg Se 1 cup has 122 grams
Tofu, salted and fermented (fuyu)
8.2
8
5.2
none given
46 mg Ca, 75 mg K, 2873 mg Na, 2 mg Fe, 17.3 mcg Se, 1.2 mg Mn 1 block has 11 grams
 
689 mg K, 705 mg P, 227 mcg folate, 50.3 mg_ATE Vit E 1 cup has grams
 

Peanuts

Amounts are given in grams per 100 grams. You can also view it as a percentage. All types listed are without added salt.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
2.2
Peanuts, valencia, raw
25.1
47.6
20.1
8.7
11.4
184 mg Mg, 332 mg K, 3.3 mg Zn, 12.9 mg niacin, 246 mcg folate, 2.1 mg Fe 1 cup has 258 grams; 2 tbsp has 32.0 grams
1.9
Peanut butter, smooth style
25.2
51
19.3
5.9
13.4
159 mg Mg, 747 mg K, 2.8 mg Zn, 13.7 mg niacin, 10 mg_ATE Vit E, 102 mg phytosterols 1 cup has 258 grams; 2 tbsp has 32.0 grams
1.9
Peanut butter, chunk style
24.1
50
21.6
6.6
15
159 mg Mg, 669 mg K, 2.9 mg Zn, 13.4 mg niacin, 10 mg_ATE Vit E, 102 mg phytosterols 1 cup has 258 grams; 2 tbsp has 32.0 grams
 

Lowcarb Grain Products

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
1.8
Wheat Gluten (dry)
30
2
18
1.5
16.5
  Amounts based on 1/4 cup. Mix with water and cook to make seitan and other foods
 

Nuts

Amounts are given in grams per 100 grams. You can also view it as a percentage. When different types are available, I chose plain dried seed or kernel versions, unless otherwise specified. Peanuts have their own category.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
2.7
Almonds, unroasted
21.3
50.6
19.7
11.8
7.9
248 mg Ca, 4.3 mg Fe, 275 mg Mg, 474 mg P, 728 mg K, 3.4 mg Zn, 2.5 mg Mn, 26.2 mg_ATE Vit E 1 cup, ground has 95 grams; 1 cup, whole has 142 grams
 

Seeds

Amounts are given in grams per 100 grams. You can also view it as a percentage. When different types are available, I chose plain dried seed or kernel versions, unless otherwise specified.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
3
Flax Seed
19.5
34
34.25
27.9
6.4
199 mg Ca, 362 mg Mg, 498 mg P, 681 mg K, 278 mcg folate. Excellent source of omega 3 essential fatty acid and of fiber 1 Tbsp has 12 grams
2.7
Sunflower Seed
22.8
49.6
18.8
10.5
8.3
689 mg K, 705 mg P, 227 mcg folate, 50.3 mg_ATE Vit E 1 cup has 144 grams
2
Cottonseed Kernels (roasted)
32.6
36.3
21.9
5.5
16.4
440 mg Mg, 800 mg P, 1350 mg K, 233 mcg folate Essential to get organic! 1 Tbsp has 10 grams
1.8
Pumpkin & Squash Seed (hulled?)
24.5
45.9
17.8
3.9
13.9
15 mg Fe, 535 mg Mg, 1174 mg P, 807 mg K 1 cup has 138 grams
1.5
Sesame Seed
17.8
49.7
23.5
11.8
11.7
975 mg Ca, 14.6 mg Fe, 351 mg Mg, 629 mg P, 468 mg K, 97 mcg folate 1 Tbsp has 9 grams
1.3
Poppy Seed
18
44.7
23.7
10
13.7
1448 mg Ca, 9.4 mg Fe, 331 mg Mg, 849 mg P, 700 mg K, 10.2 mg Zn 1 Tbsp has 8.8 grams
1.2
Mustard Seed (yellow)
24.9
28.8
34.9
14.7
20.2
521 mg Ca, 841 mg P, 682 mg K, 133.6 mg Se 1 Tbsp has 11.2 grams
  Safflower Seed
16.2
38.5
34.3
none given
353 mg Mg, 644 mg P, 687 mg K, 160 mcg folate 1 oz has 28.4 grams
  Watermelon Seed Kernels
28.3
47.4
15.3
none given
515 mg Mg, 755 mg P, 648 mg K, 10.2 mg Zn 1 cup has 108 grams
 

Eggs

Amounts are given in grams per 100 grams. You can also view it as a percentage. Eggs are from chickens, unless otherwise specified.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
32.8
Egg, quail, whole, fresh, raw
13.1
11.1
.4
0
.4
64 mg Ca, 3.7 mg Fe, 226 mg P, 1.5 mg Zn, 32 mcg Se, 66 mg folate, 1.6 mcg B12, 300 IU Vit A, .7 mg_ATE Vit E, 844 mg cholesterol 1 large egg has 9 grams
11.5
Egg, whole, cooked, hard-boiled
12.6
10.6
1.1
0
1.1
50 mg Ca, 1.2 mg Fe, 172 mg P, 1.1 mg Zn, 30.8 mcg Se, 44 mg folate, 1.1 mcg B12, 560 IU Vit A, 1.1 mg_ATE Vit E, 424 mg cholesterol 1 cup chopped has 136 grams; 1 large egg has 50 grams
11.4
Egg, turkey, whole, fresh, raw
13.7
11.9
1.2
0
1.2
99 mg Ca, 4.1 mg Fe, 170 mg P, 1.6 mg Zn, 34.3 mcg Se, 71 mg folate, 1.7 mcg B12, 554 IU Vit A, 166 mcg_ATE Vit E, 933 mg cholesterol 1 large egg has 79 grams
10.5
Egg, white, raw, fresh
10.5
0
1
0
1
6 mg Ca, .03 mg Fe, 13 mg P, .01 mg Zn, 17.6 mcg Se, 3 mg folate, .2 mcg B12, 0 IU Vit A, 0 IU Vit D, 0 mg_ATE Vit E, 0 mg cholesterol 1 cup has 243 grams; 1 large egg white has 33.4 grams
10.4
Egg, whole, raw, fresh
12.5
10
1.2
0
1.2
49 mg Ca, 1.4 mg Fe, 178 mg P, 1.1 mg Zn, 30.8 mcg Se, 47 mg folate, 1 mcg B12, 635 IU Vit A, 52.000 IU Vit D, 1.1 mg_ATE Vit E, 425 mg cholesterol 1 cup has 243 grams; 1 large egg has 50 grams
10
Egg, white, dried
81.1
0
7.8
0
7.8
62 mg Ca, .2 mg Fe, 111 mg P, .1 mg Zn, 125.1 mcg Se, 18 mg folate, .2 mcg B12, 0 IU Vit A, 0 mg_ATE Vit E, 0 mg cholesterol No equivilency given, probably about 75-80 grams per cup, sifted
9.9
Egg, goose, whole, fresh, raw
13.9
13.3
1.4
0
1.4
60 mg Ca, 3.6 mg Fe, 208 mg P, 1.3 mg Zn, 36.9 mcg Se, 76 mg folate, 5.1 mcg B12, 1280 IU Vit A, .7 mg_ATE Vit E, 852 mg cholesterol 1 large egg has 144 grams
9.5
Egg, whole, dried
47.4
41
5
0
5
231 mg Ca, 6.8 mg Fe, 831 mg P, 5.3 mg Zn, 119.6 mcg Se, 171 mg folate, 4 mcg B12, 900 IU Vit A,188.000 IU Vit D, 4.4 mg_ATE Vit E, 1715 mg cholesterol

1 cup sifted has 85 grams

9.5
Egg, yolk, dried
34.3
55.8
3.6
0
3.6
284 mg Ca, 5.4 mg Fe, 920 mg P, 4.9 mg Zn, 86.8 mcg Se, 244 mg folate, 5.3 mcg B12, 1315 IU Vit A, 6.4 mg_ATE Vit E, 2335 mg cholesterol 1 cup sifted has 67 grams
9.3
Egg, yolk, raw, fresh
16.8
30.9
1.8
0
1.8
137 mg Ca, 3.5 mg Fe, 488 mg P, 3.1 mg Zn, 45.2 mcg Se, 146 mg folate, 3.1 mcg B12, 1945 IU Vit A, 148.000 IU Vit D, 3.2 mg_ATE Vit E, 1281 mg cholesterol 1 cup has 243 grams; 1 large egg yolk has 16.6 grams
7.8
Egg, duck, whole, fresh, raw
12.8
13.8
1.5
0
1.65
64 mg Ca, 3.9 mg Fe, 220 mg P, 1.4 mg Zn, 36.4 mcg Se, 80 mg folate, 5.4 mcg B12, 1328 IU Vit A, .7 mg_ATE Vit E, 884 mg cholesterol 1 large egg has 70 grams
 

Dairy

Amounts are given in grams per 100 grams. You can also view it as a percentage. Milk is from cows, unless otherwise specified.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
.7
Milk, fluid, 3.25% milkfat
3.3
3.3
4.7
0
4.7
119 mg Ca, 152 mg K, 40.000 IU Vit D, 14 mg cholesterol 1 cup has 244 grams
.7
Milk, dry, whole
26.3
26.7
38.4
0
38.4
912 mg Ca, 1330 mg K, 312.000 IU Vit D, 97 mg cholesterol 1 cup has 128 grams
.7
Milk, nonfat, fluid
3.4
.2
4.9
0
4.9
123 mg Ca, 166 mg K, 2 mg cholesterol 1 cup has 245 grams
 

Microorganisms & Misc

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
2.8
Seaweed, spirulina, dried
57.5
7.7
23.9
3.6
20.3
120 mg Ca, 28.5 mg Fe, 195 mg Mg, 118 mg P, 1363 mg K, 1048 mg Na, 2 mg Zn, 6.1 mg Cu, 1.9 mg Mn, 7.2 mcg Se, 5 mg_ATE Vit E 1 cup has 15 grams
 

Fake Meat & Other Products

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
unlimited
Quorn™ Skinless Chicken Pieces
24.8
5.4
0
0
0
Carb counts for plant foods are rarely zero, but it looks like these so low that you can use this product without counting carbs UK product using mushroom protein
6.9
Quorn™ Pieces
12.3
3.2
6.6
4.8
1.8
  UK product using mushroom protein
4.8
Quorn™ Low Fat Beef Burgers
17.6
11.3
3.7
trace
3.7
  UK product using mushroom protein
4.3
Quorn™ Beef Burgers
15
23.8
3.9
.4
3.5
  UK product using mushroom protein
2.6
Quorn™ Sausages
13.5
4.7
8.6
3.4
5.2
  UK product using mushroom protein
2.2
Quorn™ Burgers
12.8
4.6
9.9
4.1
5.8
  UK product using mushroom protein
1.4
Quorn™ Low Fat Pork Sausages
13
9.3
11.2
1.6
9.6
  UK product using mushroom protein
.9
Quorn™ Southern Burgers
10.7
9,6
15.4
3.1
12.3
  UK product using mushroom protein
.8
Quorn™ Breaded Chicken Burgers
12.9
9,6
17.7
.6
17.1
  UK product using mushroom protein
 

HIGHCARB VEGETARIAN PROTEIN SOURCES

(FOR COMPARISON PURPOSES)

Legumes

Amounts are given in grams per 100 grams. You can also view it as a percentage. Soy and peanuts are the only legumes suitable for lowcarbers. They are listed separately. I include the higher carb legumes so lowcarbers can make comparisons and moderate-carbers can make use of them as desired. Some legumes are low in both protein and carbs and make acceptable lowcarb vegetables.
Protein to Carb Ratio
Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
.8
Peas, edible-podded, boiled
3.3
.2
7
2.8
4.2
240 mg K, 29 mcg folate, 42 mg Ca 1 cup has 160 grams
.7
Chana Dal
25.4
3.7
47.4
11.2
36.2
  Extremely low on the glycemic index (7-16)
.7
Spilt Pea, boiled
8.3
.4
21.1
8.3
12.8
362 mg K, 65 mcg folate 1 cup has 196 grams
.6
Black Bean, boiled
8.9
.5
23.7
8.7
15
355 mg K, 149 mcg folate 1 cup has 172 grams
.6
Cranberry (roman) Bean, boiled
9.3
.5
24.5
10
14.5
387 mg K, 207 mcg folate 1 cup has 177 grams
.6
Great Northern Bean, boiled
8.3
.5
21.1
7
14.1
391 mg K, 102 mcg folate 1 cup has 177 grams
.6
Yellow Bean, boiled
9.2
1.1
25.3
10.4
14.9
325 mg K, 81 mcg folate 1 cup has 177 grams
.6
Mung Bean, boiled
7
.4
19.1
7.6
11.5
266 mg K, 159 mcg folate 1 cup has 202 grams
.6
Mungo Bean, boiled
7.5
.6
18.3
6.4
11.9
231 mg K, 94 mcg folate 1 cup has 180 grams
.6
Peas, edible-podded, raw
2.8
.2
7.6
2.6
5
200 mg K, 42 mcg folate, 43 mg Ca, 60 mg Vit C 1 cup has 63 grams
.5
Fava Bean (broadbean), boiled
7.6
.4
19.7
5.4
14.3
268 mg K, 104 mcg folate 1 cup has 170 grams
.5
Green & Snap Bean. raw
1.8
.1
7.1
3.4
3.7
209 mg K, 37 mcg folate 1 cup has 126 grams
.5
Peas, green, boiled
5.4
.2
15.6
5.5
10.1
271 mg K, 63 mcg folate, 597 IU Vit A 1 cup has 160 grams
.5
Chickpea flour (besan)
22.4
6.7
57.8
10.8
47
846 mg K, 437 mcg folate 1 cup has 92 grams
.5
Pinto Bean, boiled
8.2
.5
25.7
8.6
17.1
468 mg K, 172 mcg folate 1 cup has 171 grams
.5
White Bean, boiled
9.7
.4
25.1
6.3
18.8
561 mg K, 81 mcg folate, 90 mg Ca 1 cup has 179 grams
.5
Kidney Bean, boiled
8.7
.5
22.8
6.4
16.4
403 mg K, 130 mcg folate 1 cup has 177 grams
.4
Green & Snap Bean. boiled
1.9
.3
7.9
3.2
4.7
299 mg K, 33 mcg folate 1 cup has 125 grams
.4
Lima Bean, raw
6.8
.9
20.2
4.9
15.3
467 mg K, 34 mcg folate 1 cup has 156 grams
.4
Lima Bean, boiled
6.8
.3
23.6
5.3
18.3
570 mg K, 26 mcg folate 1 cup has 170 grams
.4
Adzuki Bean, boiled
7.5
.1
24.8
7.3
17.5
532 mg K, 121 mcg folate 1 cup has 230 grams
.4
Navy Bean, boiled
8.7
.6
26.3
6.4
19.9
368 mg K, 140 mcg folate 1 cup has 182 grams
.4
Pink Bean, boiled
9.1
.5
27.9
5.3
22.6
508 mg K, 168 mcg folate 1 cup has 169 grams
.4
Pigeon Peas (red gram), boiled
6.8
.4
23.3
6.7
16.6
384 mg K, 111 mcg folate 1 cup has 168 grams
.4
Chickpeas (garbanzo beans, bengal gram), boiled
8.9
2.6
27.4
7.6
19.8
291 mg K, 172 mcg folate 1 cup has 164 grams
.2
Cowpeas (Blackeyes), boiled
3.2
.4
20.3
5
19.8
418 mg K, 127 mcg folate, 128 mg Ca, 791 IU Vit A 1 cup has 165 grams
  Winged beans, boiled
10.6
5.8
14.9
none given
280 mg K, 10 mcg folate, 142 mg Ca 1 cup has 172 grams
  Mothbean, boiled
7.8
.6
21
none given
304 mg K, 143 mcg folate 1 cup has 177 grams
  Fava Bean (broadbean), raw
7.9
.7
17.6
none given
332 mg K, 148 mcg folate 1 cup has 126 grams
  Lupins, mature seeds, raw (Lupinus albus)
36.2
9.7
40.4
none given
1013 mg K, 355 mcg folate 1 cup has 180 grams
 

Grains

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
.1
Rice, brown, long-grain, cooked
2.6
.9
23
1.8
21.2
9.8 mcg Se 1 cup has 195 grams
 

Misc Vegetarian

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
.1
Potato, baked, flesh and skin
2.3
.1
25.2
2.4
22.8
1.4 mg Fe, 418 mg K 1 large potato has 298.9 grams
 

NON-VEGETARIAN PROTEIN SOURCES

(FOR COMPARISON PURPOSES)

Seafood

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
unlimited
Shrimp, mixed species, cooked, moist heat
20.9
1.1
0
0
0
3.1 mg Fe, 39.6 mg Se, 219 IU Vit A 3 oz has 85 grams; 4 large shrimp have 22 grams
7
Scallop, mixed species, raw
16.8
.8
2.4
0
2.4
.3 mg Fe, 22.2 mg Se, 50 IU Vit A 3 oz has 85 grams
 

Meat & Meat Products

Amounts are given in grams per 100 grams, unless otherwise specified. You can also view it as a percentage.
Protein to Carb Ratio Food
Protein
Fat
Carbs
Fiber
Usable Carbs
Other Nutrients Notes
unlimited
Chicken, broilers or fryers, meat only, roasted
28.9
7.4
0
0
0
1.2 mg Fe, 2.1 mg Zn, 22 mg Se 1 cup has 140 grams
27.1
Chicken, liver, simmered
24.4
5.5
.9
0
.9
8.5 mg Fe, 4.3 mg Zn, 100.2 mg Se, 770 mcg folate, 19.4 mcg B12, 16375 IU Vit A, 1.4 mg_ATE Vit E 1 cup has 140 grams


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Cyndi Norwitz / webmaster@immuneweb.org / Last Modified: 9/7/01