Insert calories and protein per 100 gr and calculate the...
Read MoreVegan Foods (plant-based / fasting) List with high protein content.
Below is a list of vegan foods that are high in protein. In order for this list to be functional for anyone into fitness, the ranking was not based on the protein content per 100 g, but on the protein content per 100 calories. Other useful data such as fats and sugars are briefly presented.
All high-protein foods presented are fasting, vegan, and plant-based.
Grams of Plant Protein 💪🏽 per 100 calories⚡ of Food
1. 1 scoop Vegan Protein (25-30gr)
20-25 gr protein / 100 kcal
Portion 100 kcal = 25-30 γρ
Carbs /100kcal: 5-6gr
Sugars /100kcal : 0-1gr
Fat /100kcal: 1-3 gr
Protein content:
Protein
20-25gr protein / 100 kcal
2. Chunks or Textured Pea Protein (27gr dry before soaking)*
15 gr protein / 100 kcal
Portion 100 kcal = 27 gr
Carbs /100kcal: 4.6 gr
Sugars /100kcal :1.1gr
Fat/100kcal: 0,7gr
Protein content:
Protein
15gr protein/ 100 kcal
*Soaking and then cooking the chunks or textured pea is quite time-consuming and complicated. You can use the chunks as croutons in a salad or add some paprika & other spices and eat them as a snack
3. Chunks or Textured Soya (27gr dry before soaking)*
14.6 gr protein/ 100 kcal
Portion100 kcal =29 gr
Carbs /100kcal: 9.1gr
Sugars/100kcal : 3.1gr
Fat/100kcal: 0.3 gr
Protein content:
Protein
14.6 gr protein/ 100 kcal
*Soaking and then cooking the chunks or textured soya is quite time-consuming and complicated. You can use the chunks as croutons in a salad or add some paprika & other spices and eat them as a snack
4. 435 g water-boiled spinach (drained) - about 1 kg raw
12,9 gr protein/ 100 kcal
Portion100 kcal = 435 gr boiled
Carbs /100kcal: 16,3 gr
Sugars/100kcal : 1,9gr
Fat/100kcal: 0 gr
Protein content:
Protein
12.9 gr protein/ 100 kcal
5. 83 γρ tofu
10.8 gr πρωτεινης / 100 kcal
Portion 100 kcal = 83 gr
Carbs /100kcal: 0.8 gr
Sugars /100kcal : 0.5gr
Fat/100kcal: 5.8 gr
Protein content:
Protein
10.8 gr protein / 100 kcal
6. 74 g boiled edamame soybeans (whole)
8.9 gr πρωτεινης / 100 kcal
Portion 100 kcal = 74 gr
Carbs /100kcal: 9.6 gr
Sugars /100kcal : 0.8 gr
Fat/100kcal: 2.7 gr
Protein content:
Protein
9 gr πρωτεινης / 100 kcal
7. 86 g Boiled lentils (29 g raw)
7.8 gr protein / 100 kcal
Portion 100 kcal = 86 gr boiled
Carbs /100kcal: 17.25gr
Sugars/100kcal : 1.6gr
Fat /100kcal: 0.3 gr
Protein content:
Protein
7.8 gr protein/ 100 kcal
8. 72 g water-boiled white beans (beans)
7 gr protein / 100 kcal
Portion 100 kcal = 72 gr boiled
Carbs /100kcal: 18,1gr
Sugars /100kcal : 0.2gr
Fat /100kcal: 0.3 gr
Protein content:
7 gr protein / 100 kcal
9. 80 g red beans boiled in water
6.8 gr protein / 100 kcal
Portion 100 kcal = 80 gr boiled
Carbs /100kcal: 18gr
Sugars /100kcal : 0.3gr
Fat /100kcal: 0.4 gr
Protein content:
6.8 gr protein / 100 kcal
10. 120 g of water-boiled peas
6.2 gr protein/ 100 kcal
Portion 100 kcal = 120 gr boiled
Carbs /100kcal: 17.3gr
Sugars /100kcal : 4.9gr
Fat /100kcal: 0.5 gr
Protein content:
6.8 gr protein / 100 kcal
11. 61 g of water-boiled chickpeas
5.4 gr protein / 100 kcal
Portion 100 kcal = 61 gr boiled
Carbs /100kcal: 16gr
Sugars /100kcal : 2gr
Fat /100kcal: 1.8 gr
Protein content:
5.4 gr protein / 100 kcal
12. 18 g peanuts 🥜
4.6 gr protein / 100 kcal
Portion 100 kcal = 18 gr
Carbs /100kcal: 2.8 gr
Sugars /100kcal : 0.8gr
Fat /100kcal: 8.6 gr
Protein content:
4.6 gr protein / 100 kcal
13. 17 g peanut butter(1 tablespoon)
4.3 gr protein / 100 kcal
Portion 100 kcal = 18 gr
Carbs /100kcal: 3.4 gr
Sugars /100kcal : 0.8gr
Fat/100kcal: 8.5 gr1.5
Protein content:
4.3 grprotein / 100 kcal
14. 15 g (tahini tablespoon)
3.9 gr protein/ 100 kcal
Portion 100 kcal = 15 gr
Carbs /100kcal: 0.3 gr
Sugars /100kcal : 0.2 gr
Fat /100kcal: 8.9 gr
Protein content:
3.9 gr protein/ 100 kcal
15. 16 g pistachio (kernels)- 30 pistachios
3.7 gr protein / 100 kcal
Portion 100 kcal = 18 gr kernels
Carbs /100kcal: 3.5 gr
Sugars/100kcal : 0.8gr
Fat /100kcal: 7.4 gr
Protein content:
3.7 gr protein/ 100 kcal
16. 83 g quinoa (boiled)
3.7 gr protein / 100 kcal
Portion 100 kcal = 83γρ boiled
Carbs /100kcal: 17.8 gr
Sugars/100kcal : 0.8gr
Fat/100kcal: 2.3 gr
Protein content:
3.7 gr protein/ 100 kcal
17. 17 g almonds (14-15 almonds)
3.7 gr protein / 100 kcal
Portion 100 kcal = 17 gr
Carbs /100kcal: 3.7 gr
Sugars /100kcal : 0.8gr
Fat /100kcal: 8.6 gr
Protein content:
3.7 gr protein/ 100 kcal
18. 29 g oats (porridge or flakes)
3.7 gr πρωτεινης / 100 kcal
Portion 100 kcal = 29 gr
Carbs /100kcal: 19.1 gr
Sugars /100kcal : 0gr
Fat /100kcal: 1.8 gr
Protein content:
3.7 gr protein / 100 kcal
19. 17 g sunflower seed crumb
3.4 gr protein / 100 kcal
Portion 100 kcal = 17 gr seeds peeled
Carbs/100kcal: 3.4 gr
Sugars/100kcal : 0.7gr
Fat/100kcal: 8.6 gr
Protein content:
3.4 gr protein / 100 kcal
20. 21 g chia
3.4 gr protein / 100 kcal
Portion 100 kcal =21 gr
Carbs/100kcal: 8.7 gr
Sugars /100kcal : 0 gr
Fat /100kcal: 6.3 gr
Protein content:
3.4 gr protein / 100 kcal
21. 18 g cashews (7-8 cashews)
3.3 gr protein / 100 kcal
Portion 100 kcal = 18 gr
Carbs /100kcal: 5,4 gr
Sugars/100kcal : 1.1 gr
Fat/100kcal: 8 gr
Protein content:
3.3 gr protein / 100 kcal
22. 16 g walnuts without shell (4 whole walnuts)
2.35 gr protein / 100 kcal
Μερίδα 100 kcal = 16 gr
Carbs /100kcal: 2,1 gr
Sugars/100kcal : 0 gr
Fat /100kcal: 10 gr
Protein content:
9%
2.35 gr protein / 100 kcal
23. 91 g boiled brown rice
2.4 gr protein / 100 kcal
Portion 100 kcal =91 gr boiled
Carbs /100kcal: 20,9 gr
Sugars/100kcal : 0.4 gr
Fat /100kcal: 0.8 gr
Protein content:
8%
2.1 gr protein / 100 kcal
24. 77 g boiled white rice
2.1 gr protein / 100 kcal
Portion 100 kcal =77 gr boiled
Carbs /100kcal: 21.5 gr
Sugars/100kcal : 0.1 gr
Fat /100kcal: 0.2 gr
8%
Protein content:
2.1 gr protein / 100 kcal
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