FORKS over KNIVES Plant-Based Nutrition

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Food NameIronCalciumZincB12Protein 
Beans, dry, cooked2.8441.10.08.0
Beans, dry, cooked, fat not added in cooking3.0481.10.08.7
White beans, dry, cooked3.4831.30.08.9
White beans, dry, cooked, fat not added in cooking3.7901.40.09.7
Black, brown, or Bayo beans, dry, cooked1.3361.00.06.7
Black, brown, or Bayo beans, dry, cooked, fat not added in cooking1.4391.10.07.3
Fava beans, cooked1.4330.90.07.0
Fava beans, cooked, fat not added in cooking1.5361.00.07.6
Lima beans, dry, cooked2.2160.90.07.1
Lima beans, dry, cooked, fat not added in cooking2.4170.90.07.8
Pink beans, dry, cooked2.1480.90.08.3
Pink beans, dry, cooked, fat not added in cooking2.3521.00.09.0
Pinto, calico, or red Mexican beans, dry, cooked1.3320.60.06.5
Pinto, calico, or red Mexican beans, dry, cooked, fat not added in cooking1.4350.70.07.1

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 80.7

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 flour, defatted 47.0

Soy flour, low-fat 45.5

Soy meal, defatted, raw 45.0

Soybeans, mature seeds, dry roasted 39.6

Meat extender 38.1

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

Lentils, raw 25.8

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

Lentils, pink, raw 25.0

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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