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Complex Carb Content of 8,000+ Foods
| Food Name | Protein | Calcium | Iron | Zinc |
| Spices, allspice, ground | 6.09 | 661 | 7.06 | 1.01 |
| Spices, anise seed | 17.60 | 646 | 36.96 | 5.30 |
| Spices, basil, dried | 22.98 | 2240 | 89.80 | 7.10 |
| Spices, bay leaf | 7.61 | 834 | 43.00 | 3.70 |
| Spices, caraway seed | 19.77 | 689 | 16.23 | 5.50 |
| Spices, cardamom | 10.76 | 383 | 13.97 | 7.47 |
| Spices, celery seed | 18.07 | 1767 | 44.90 | 6.93 |
| Spices, chervil, dried | 23.20 | 1346 | 31.95 | 8.80 |
| Spices, chili powder | 13.46 | 330 | 17.30 | 4.30 |
| Spices, cinnamon, ground | 3.99 | 1002 | 8.32 | 1.83 |
| Spices, cloves, ground | 5.97 | 632 | 11.83 | 2.32 |
| Spices, coriander leaf, dried | 21.93 | 1246 | 42.46 | 4.72 |
| Spices, coriander seed | 12.37 | 709 | 16.32 | 4.70 |
| Spices, cumin seed | 17.81 | 931 | 66.36 | 4.80 |
|
Usage Note
- Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
- Click on a number in table footer to go to a particular page.
Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
Protein in Vegetarian Diet
Proteins are the building blocks of life. The body needs protein to repair and maintain itself.
Protein is found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as beans, legumes, soy, and nut butters.
Vegetarians should build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.
Those who consume dairy should not overload meals with high-fat cheeses to replace meat.
Protein Food Sources for Vegetarians
This unique protein foods database for vegetarians contains only non-animal food sources. Lacto-ovo vegetarians can use our comprehensive Protein Content of Foods database to find additional sources of calcium from eggs and dairy products.
To be listed in this vegetarian protein food sources database, the protein content of a food must be greater than zero.
In addition to the macronutrient data for each food listed, we also provide its calcium, iron, zinc, vitamin B12 and vitamin D data when available.
To display the hidden nutrient data, click on the appropriate checkboxes in list above.
See also our Vegetarian Diet-Related Web Apps.
High-Protein Legumes and Legume Products
Protein contents are sorted high to low. Legumes are in raw form.
| Protein (g) |
| Legumes and Legume Products High in Protein (100 g of edible food portion) |
| 36.5 |
| Soybeans, mature seeds |
| 36.2 |
| Lupins, mature seeds |
| 29.7 |
| Winged beans, mature seeds |
| 26.1 |
| Broadbeans (fava beans), mature seeds |
| 25.3 |
| Beans, kidney, royal red, mature seeds |
| 25.2 |
| Mungo beans, mature seeds |
| 24.6 |
| Peas, split, mature seeds |
| 24.4 |
| Beans, kidney, california red, mature seeds |
| 24.3 |
| Yardlong beans, mature seeds |
| 23.9 |
| Hyacinth beans, mature seeds |
| 23.9 |
| Mung beans, mature seeds |
| 23.9 |
| Cowpeas, catjang, mature seeds |
| 23.6 |
| Beans, kidney, all types, mature seeds |
| 23.5 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds |
| 23.4 |
| Beans, white, mature seeds |
| 23.0 |
| Beans, cranberry (roman), mature seeds |
| 22.9 |
| Mothbeans, mature seeds |
| 22.5 |
| Beans, kidney, red, mature seeds |
| 22.3 |
| Beans, navy, mature seeds |
| 22.0 |
| Beans, yellow, mature seeds |
| 21.9 |
| Beans, great northern, mature seeds |
| Protein (g) |
| Legumes and Legume Products High in Protein (100 g of edible food portion) |
| 21.7 |
| Pigeon peas (red gram), mature seeds |
| 21.6 |
| Beans, black, mature seeds |
| 21.5 |
| Lima beans, large, mature seeds |
| 21.4 |
| Beans, pinto, mature seeds |
| 21.3 |
| Beans, black turtle, mature seeds |
| 21.1 |
| Beans, small white, mature seeds |
| 21.0 |
| Beans, pink, mature seeds |
| 20.6 |
| Lima beans, thin seeded (baby), mature seeds |
| 19.9 |
| Beans, adzuki, mature seeds |
| 19.3 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds |
| 18.8 |
| Beans, french, mature seeds |
| 15.8 |
| Tofu, firm, prepared with calcium sulfate |
| 8.1 |
| Tofu, regular, prepared with calcium sulfate |
Vegetables High in Protein for Vegetarian Diet
Vegetables are in raw form. Protein content sorted high to low per 100 grams of edible food portion.
| Protein (g) |
| High-Protein Vegetables (100 g of edible food portion) |
| 13.1 |
| Soybeans, mature seeds, sprouted |
| 8.8 |
| Peas, mature seeds, sprouted |
| 7.2 |
| Pigeonpeas, immature seeds |
| 7.0 |
| Winged beans, immature seeds |
| 6.8 |
| Lima beans, immature seeds |
| 6.2 |
| Beans, navy, mature seeds, sprouted |
| 5.6 |
| Broadbeans, immature seeds |
| 5.3 |
| Balsam-pear (bitter gourd), leafy tips |
| 5.3 |
| Beans, pinto, mature seeds, sprouted |
| 5.0 |
| Succotash, (corn and limas) |
| Protein (g) |
| High-Protein Vegetables (100 g of edible food portion) |
| 4.2 |
| Beans, kidney, mature seeds, sprouted |
| 4.0 |
| Alfalfa seeds, sprouted |
| 3.8 |
| Radish seeds, sprouted |
| 3.4 |
| Chrysanthemum, garland |
| 3.3 |
| Cowpeas, young pods with seeds |
| 3.3 |
| Salsify, (vegetable oyster) |
| 3.3 |
| Artichokes, (globe or french) |
| 3.0 |
| Mung beans, mature seeds, sprouted |
| 3.0 |
| Broccoli, flower clusters |
| 3.0 |
| Cowpeas (blackeyes), immature seeds |
| Protein (g) |
| High-Protein Vegetables (100 g of edible food portion) |
| 2.7 |
| Squash, zucchini, baby |
| 2.6 |
| Swamp cabbage, (skunk cabbage) |
| 2.6 |
| Pokeberry shoots, (poke) |
| 2.5 |
| Mushrooms, brown, Italian, or Crimini |
| 2.2 |
| Mustard spinach, (tendergreen) |
| 2.1 |
| Potatoes, russet, flesh and skin |
| 2.1 |
| Coriander (cilantro) leaves |
| 2.1 |
| Mushrooms, portabella |
| 2.1 |
| Mushrooms, portabella, exposed to ultraviolet light |
| 2.1 |
| Hyacinth-beans, immature seeds |
| 2.0 |
| Potato, flesh and skin |
| Protein (g) |
| High-Protein Vegetables (100 g of edible food portion) |
| 2.0 |
| Squash, winter, hubbard |
| 2.0 |
| Peppers, hot chili, green |
| 1.9 |
| Potatoes, red, flesh and skin |
| 1.9 |
| Peppers, hot chili, red |
| 1.8 |
| Onions, spring or scallions (includes tops and bulb) |
| 1.8 |
| Lemon grass (citronella) |
| 1.8 |
| Vinespinach, (basella) |
| 1.7 |
| Potatoes, white, flesh and skin |
| 1.6 |
| Sweet potato, unprepared |
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