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| Food Name | Iron | Calcium | Zinc | B12 | Protein | |
| Beans, dry, cooked | 2.8 | 44 | 1.1 | 0.0 | 8.0 | |
| Beans, dry, cooked, fat not added in cooking | 3.0 | 48 | 1.1 | 0.0 | 8.7 | |
| White beans, dry, cooked | 3.4 | 83 | 1.3 | 0.0 | 8.9 | |
| White beans, dry, cooked, fat not added in cooking | 3.7 | 90 | 1.4 | 0.0 | 9.7 | |
| Black, brown, or Bayo beans, dry, cooked | 1.3 | 36 | 1.0 | 0.0 | 6.7 | |
| Black, brown, or Bayo beans, dry, cooked, fat not added in cooking | 1.4 | 39 | 1.1 | 0.0 | 7.3 | |
| Fava beans, cooked | 1.4 | 33 | 0.9 | 0.0 | 7.0 | |
| Fava beans, cooked, fat not added in cooking | 1.5 | 36 | 1.0 | 0.0 | 7.6 | |
| Lima beans, dry, cooked | 2.2 | 16 | 0.9 | 0.0 | 7.1 | |
| Lima beans, dry, cooked, fat not added in cooking | 2.4 | 17 | 0.9 | 0.0 | 7.8 | |
| Pink beans, dry, cooked | 2.1 | 48 | 0.9 | 0.0 | 8.3 | |
| Pink beans, dry, cooked, fat not added in cooking | 2.3 | 52 | 1.0 | 0.0 | 9.0 | |
| Pinto, calico, or red Mexican beans, dry, cooked | 1.3 | 32 | 0.6 | 0.0 | 6.5 | |
| Pinto, calico, or red Mexican beans, dry, cooked, fat not added in cooking | 1.4 | 35 | 0.7 | 0.0 | 7.1 | |
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How to Achieve Optimal Nutrition with Plant-Based Diet
This online food database complements the documentary Forks over Knives and
provides the information you need to maintain optimal nutrition on a plant-based
diet. Plant-based or vegan diet excludes meat, eggs, dairy products and all other
animal-derived ingredients.
What if one simple change could save you from heart disease, diabetes, and cancer?
For decades, that question has fascinated a small circle of impassioned doctors
and researchers—and now, their life-changing research is making headlines in the
hit documentary Forks Over Knives.
Their answer? Eat a whole-foods, plant-based diet—it could save your life. It may
overturn most of the diet advice you’ve heard—but the experts behind Forks Over
Knives aren't afraid to make waves. In his book Prevent and Reverse Heart Disease,
Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining
of our blood vessels, causing heart disease, heart attack, or stroke.
In The China Study, Dr. Colin Campbell revealed how cancer and other diseases skyrocket
when eating meat and dairy is the norm—and plummet when a traditional plant-based
diet persists. And more and more experts are adding their voices to the cause: There
is nothing else you can do for your health that can match the benefits of a plant-based
diet.
Plant-based diet can meet all the recommendations for nutrients. The key is to consume
a variety of foods and the right amount of foods to meet your calorie needs. Nutrients
that plant-based dieters may need to focus on include protein, iron, calcium, zinc,
and vitamin B12.
Nutrients to focus on for plant-based diet
- Protein has many important functions in the body and is essential for growth
and maintenance. Protein needs can easily be met by eating a variety of plant-based
foods. Combining different protein sources in the same meal is not necessary. Sources
of protein for vegetarians include beans, nuts, nut butters, peas, and soy products
(tofu, tempeh, veggie burgers).
- Iron functions primarily as a carrier of oxygen in the blood. Iron sources
for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans,
black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and
some dried fruits (dried apricots, prunes, raisins).
- Calcium is used for building bones and teeth and in maintaining bone strength.
Sources of calcium for vegetarians include calcium-fortified soymilk, calcium-fortified
breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green
leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The
amount of calcium that can be absorbed from these foods varies. Consuming enough
plant foods to meet calcium needs may be unrealistic for many. Calcium supplements
are another potential source.
- Zinc is necessary for many biochemical reactions and also helps the immune
system function properly. Sources of zinc for vegetarians include many types of
beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals,
wheat germ, and pumpkin seeds.
- Vitamin B12 is found in animal products and some fortified foods. Sources
of vitamin B12 for veganists include foods that have been fortified with vitamin
B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.
Legumes and Legume Products High in Protein
List of top 100 protein-rich legumes and legume products. Protein content is in grams and per 100 grams of food weight.
| Legumes & Legume Products High in Protein |
Protein |
| Soy protein isolate, potassium type, crude protein basis |
88.3 |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO |
87.8 |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus |
86.0 |
| Soy protein isolate, potassium type |
80.7 |
| Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash |
63.6 |
| Soy protein concentrate, produced by acid wash |
58.1 |
| Soy protein concentrate, produced by alcohol extraction |
58.1 |
| Peanut flour, defatted |
52.2 |
| Soy flour, low-fat, crude protein basis (N x 6.25) |
50.9 |
| Soy flour, defatted, crude protein basis (N x 6.25) |
49.8 |
| Soy meal, defatted, raw, crude protein basis (N x 6.25) |
49.2 |
| Tofu, dried-frozen (koyadofu) |
47.9 |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate |
47.9 |
| Soy meal, defatted, raw |
45.0 |
| Soybeans, mature seeds, dry roasted |
39.6 |
| Soy flour, full-fat, roasted, crude protein basis (N x 6.25) |
38.1 |
| Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
37.8 |
| Soybeans, mature seeds, raw |
36.5 |
| Lupins, mature seeds, raw |
36.2 |
| Soybeans, mature seeds, roasted, no salt added |
35.2 |
| Soybeans, mature seeds, roasted, salted |
35.2 |
| Soy flour, full-fat, roasted |
34.8 |
| Soy flour, full-fat, raw |
34.5 |
| Peanut flour, low fat |
33.8 |
| Winged beans, mature seeds, raw |
29.7 |
| Protein-Rich Legumes & Legume Products |
Protein |
| Peanuts, all types, oil-roasted, with salt |
28.0 |
| Peanuts, spanish, oil-roasted, with salt |
28.0 |
| Peanuts, spanish, oil-roasted, without salt |
28.0 |
| Peanuts, valencia, oil-roasted, with salt |
27.0 |
| Peanuts, valencia, oil-roasted, without salt |
27.0 |
| MORNINGSTAR FARMS Meal Starters Chik'n Strips, frozen, unprepared |
26.8 |
| Peanuts, all types, oil-roasted, without salt |
26.4 |
| MORNINGSTAR FARMS Maple Flavored Veggie Sausage Patties, frozen, unprepared |
26.3 |
| Peanuts, spanish, raw |
26.2 |
| Broadbeans (fava beans), mature seeds, raw |
26.1 |
| Peanut butter, chunky, vitamin and mineral fortified |
26.1 |
| Peanut butter, smooth, reduced fat |
25.9 |
| Peanuts, virginia, oil-roasted, with salt |
25.9 |
| Peanuts, virginia, oil-roasted, without salt |
25.9 |
| Peanuts, all types, raw |
25.8 |
| Peanut butter, smooth, vitamin and mineral fortified |
25.7 |
| Beans, kidney, royal red, mature seeds, raw |
25.3 |
| Mungo beans, mature seeds, raw |
25.2 |
| Peanuts, virginia, raw |
25.2 |
| Peanut butter, smooth style, without salt |
25.1 |
| Peanuts, valencia, raw |
25.1 |
| Peanut butter, smooth style, with salt |
25.1 |
| Peanut spread, reduced sugar |
24.8 |
| Peas, split, mature seeds, raw |
24.6 |
| Peanut butter with omega-3, creamy |
24.5 |
| Beans, kidney, california red, mature seeds, raw |
24.4 |
| Yardlong beans, mature seeds, raw |
24.3 |
| Peanut butter, chunk style, with salt |
24.1 |
| Peanut butter, chunk style, without salt |
24.1 |
| Legumes & Legume Products High in Protein |
Protein |
| MORNINGSTAR FARMS Grillers Prime, frozen, unprepared |
24.0 |
| Hyacinth beans, mature seeds, raw |
23.9 |
| MORNINGSTAR FARMS Grillers Original, frozen, unprepared |
23.9 |
| Mung beans, mature seeds, raw |
23.9 |
| Cowpeas, catjang, mature seeds, raw |
23.9 |
| WORTHINGTON FriPats, frozen, unprepared |
23.7 |
| Peanuts, all types, dry-roasted, without salt |
23.7 |
| Peanuts, all types, dry-roasted, with salt |
23.7 |
| WORTHINGTON Chic-Ketts, frozen, unprepared |
23.6 |
| Beans, kidney, all types, mature seeds, raw |
23.6 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw |
23.5 |
| Beans, white, mature seeds, raw |
23.4 |
| LOMA LINDA Low Fat Big Franks, canned, unprepared |
23.1 |
| Beans, cranberry (roman), mature seeds, raw |
23.0 |
| Mothbeans, mature seeds, raw |
22.9 |
| MORNINGSTAR FARMS Grillers Quarter Pound Veggie Burger, frozen, unprepared |
22.8 |
| Beans, kidney, red, mature seeds, raw |
22.5 |
| Chickpea flour (besan) |
22.4 |
| Beans, navy, mature seeds, raw |
22.3 |
| LOMA LINDA Vege-Burger, canned, unprepared |
22.2 |
| MORNINGSTAR FARMS Breakfast Pattie made with Organic Soy, frozen, unprepared |
22.1 |
| Beans, yellow, mature seeds, raw |
22.0 |
| USDA Commodity, Peanut Butter, smooth |
21.9 |
| LOMA LINDA Redi-Burger, canned, unprepared |
21.9 |
| Beans, great northern, mature seeds, raw |
21.9 |
| MORNINGSTAR FARMS Hot and Spicy Veggie Sausage Patties, frozen, unprepared |
21.8 |
| Pigeon peas (red gram), mature seeds, raw |
21.7 |
| Beans, black, mature seeds, raw |
21.6 |
| Lima beans, large, mature seeds, raw |
21.5 |
| Beans, pinto, mature seeds, raw |
21.4 |
| LOMA LINDA Linketts, canned, unprepared |
21.3 |
| Protein-Rich Legumes & Legume Products |
Protein |
| Beans, black turtle soup, mature seeds, raw |
21.3 |
| Beans, small white, mature seeds, raw |
21.1 |
| Beans, pink, mature seeds, raw |
21.0 |
| WORTHINGTON Vegetable Steaks, canned, unprepared |
20.7 |
| Lima beans, thin seeded (baby), mature seeds, raw |
20.6 |
| MORNINGSTAR FARMS Sausage Style Recipe Crumbles, frozen, unprepared |
20.2 |
| WORTHINGTON Prosage Links, frozen, unprepared |
20.2 |
| WORTHINGTON Vegetable Skallops, canned, unprepared |
19.9 |
| Beans, adzuki, mature seeds, raw |
19.9 |
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