Plant-Based Protein Chart

The following is a chart that I adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods. Because I do not personally include dairy or soy into my diet, you will not see these items listen. Please note that in order to determine the amount of protein that is optimal for your body, use the following formula that is based on a vegetarian recommendation:

Convert weight to kg (pounds/ 2.2)

Multiply kg by .9= Protein recommendation in grams




  • Reply Jolanta April 1, 2012 at 10:52 am

    Very helpful! 🙂

  • Reply Tiffany Fuentes April 6, 2012 at 5:45 pm

    Thank you for such a clean site that offers many different perspectives. I find that most people are able to write but only from one angle. So I appreciate your full scope. I have one of these less than nutritionist certs, as in I work under someone else’s license and work as a personal trainer. I am mostly vegan and then sometimes I have yogurt, and/or fish. NEVER EAT SOY, minus the occasional edamame. But that is more about dedication than a craving for animal products. So I think anyway. In fact, the other day I had sushi and I slept for two hours after the meal. Could have something to do with stomach acid, or that I go so long without animal protein.. I don’t know.

    My question today is simply.. about the metabolism of the proteins from plants and vegetables.. such asparagus, sweet potato, and letil, which is a favorite dish of mine. While these are not soy products is the protein profile the same?

    I have been arguing that it is not and that the body utilizes it much differently, but as I try to research if I am correct.. I am turning up sites that lump soy-based protein with having the same effect on the body as plant/vegetable protein. Is this because their commonality is what they lack (the amino acids found in animal protein) and so these writers just put them together to simplify their articles. If I have confused you.. I apologize.
    To put it simply..
    When metabolized what is the difference between plant/vegetable protein on the body as compared to soy-based protein? Thank you.

    • lauren
      Reply lauren April 9, 2012 at 2:52 pm

      Soy contains all the necessary essential amino acids while other vegetables, grains, nuts, seeds and beans do not, other than hemp seeds. The main idea when not eating meat is that you want to make sure that you eat a wide range of plant-based foods so that you over the course of the day obtain all the necessary essential amino acids. While soy does contain all the essential amino acids, it is not the best way to get protein due to it being GMO, a high estrogenic food, and often extremely processed. Therefore, as long as you eat a blend of whole grains, nuts, seeds, legumes and vegetables, you should be able to get all the protein your body needs. If you are concerned, you can look to eating vegan protein powders (brown rice and hemp) and eating superfoods such as hemp and chia for an extra boost.

      • Reply Mary July 8, 2013 at 6:17 pm

        Thanks for your thoughts on soy and GMO-based.

      • Reply Clarissa Lewis February 17, 2014 at 6:23 pm

        Pleas research Morringa, Has all essential amino acids just like soy and is much better for you!! This tree is overlooked and one of THE pest sources of nutrients out there. Thanks.

        • Lauren aka The Holy Kale
          Reply Lauren aka The Holy Kale February 18, 2014 at 5:48 pm

          Yes Moringa is a great superfood! Thank you for adding it 🙂

        • Reply Chris August 1, 2016 at 9:06 pm

          Just did some research on Morringa and found the following “caution notice” for women who are pregnant. “Suspected anti-fertility properties (female) and “Possible genotoxic effects (with overdosing only)”. “While supplementation of moringa oleifera after childbirth may be a galactogogue, supplementation early in pregnancy appears to have the potential to induce abortions.”
          Just something to be aware of.

      • Reply Edward January 9, 2016 at 3:49 am

        There are non GMO sources of tofu,and the estrogenic effect is negligible. As far as brown rice, it has the highest source of inorganic arsenic in all rice products,which is a known carcinogen. Buckwheat is an excellent replacement. Tofu is an excellent source of protein, and can be prepared in so many dishes. As a male I have consumed soy products for almost 20 years, and at 46 I exercise regularly in the gym with no catabolism, and my testosterone levels are normal.

        • Lauren The Holy Kale
          Reply Lauren The Holy Kale January 19, 2016 at 4:29 pm

          Thanks for the input Edward. Glad to hear you are feeling so healthy and strong!

  • Reply Friday Fun – on running and food « in fine balance May 25, 2012 at 2:08 pm

    […] have had a few deep discussions about protein on a vegan diet. I found this great link of all the plant-based sources of protein. (PS: The Holy Kale is fast becoming one of my favourite food […]

  • Reply LILIANA LEGUINECHI July 18, 2012 at 2:37 pm


  • Reply Debby Sunshine September 30, 2012 at 10:37 pm

    Thanks for this very useful chart! Great blog!

    • lauren
      Reply lauren October 1, 2012 at 2:20 pm

      Thanks Debbie! Love your name 🙂

  • Reply Christine October 23, 2012 at 11:45 pm

    Hello. Would you eat soy if it was not GMO and not highly processed? Thanks, Christine

    • lauren
      Reply lauren October 26, 2012 at 6:38 pm

      Hi Christine, I actually wrote a whole article about soy which will help you to understand the differences in soy and how they affect the body. Check out my article “Soy: to eat or not to eat”

  • Reply Gaile February 14, 2013 at 2:45 am

    Thanks for creating this list for us. My question has to do with the balance of carbs to proteins. I find a ratio of 7 grams clean protein to 9 grams low glycemic carbs to 4-6 grams good fats works best for me. Do you know about that ‘formula’, that can be doubled, trippled, etc? How then, can beans for instance, be counted on for protein in that formula when they have a higher carb content? Thanks.

    • lauren
      Reply lauren February 15, 2013 at 3:26 pm

      Hi Galle, I actually do not eat in ratios, since my needs change due to the time in my life and my type of exercise. In this case I would consider the bean the protein though and the count the carb secondly. Furthermore, to make beans a complete protein, you need to eat them with a complex carb like brown rice. Therefore, in this case the rice would be the carb and the bean the protein.

  • Reply ami February 14, 2013 at 5:45 pm

    so- is that formula at the top telling me i need 77g of protein???? probly not gonna happen..

  • Reply Joan February 19, 2013 at 3:23 pm

    Hi Lauren
    I am a school teacher who just found out that I have MS. I want to eat healthy and the first two steps I began was giving up all meat and refined sugar. I have been integrating vegetables and more fruits but I fear the I am not getting enough proteins. Q:Do you offer recipes that offer this type of diet? Thanks, Joan

    • lauren
      Reply lauren February 20, 2013 at 4:15 pm

      Hi Joan, there are recipes in the my recipe section, but I also have listed many other websites that also share great recipes as well. A great way to ensure adequate protein is to make a smoothie daily with a vegan protein. If you also include hemp seeds, you can add in quite a bit of protein for the day in just that one smoothie. You actually do get quite a bit of protein throughout the day if you are eating a wide range of plant-based foods, and you can also always add in organic, farmers market eggs as well if needed.

  • Reply Protein Propaganda | Eat Raw Meat = Blood Drool April 19, 2013 at 4:29 am

    […] The following comes from […]

  • Reply Donna May 8, 2013 at 9:20 pm

    Hi Lauren,
    I was wondering if using a hemp protein powder in my morning smoothie could have a positive(in a bad way) effect on a drug test. My husband says that it could.

    • lauren
      Reply lauren May 9, 2013 at 5:58 pm

      HI Donna, hemp powder as well as hemp food products like the seeds do not contain THC levels that would interfere with a drug test. They actually are held to standards to ensure this safety. Check out this site:

  • Reply Annabel May 12, 2013 at 1:18 pm

    Love this article thanks for the info!
    Just a thought for Donna – in case you’re here in Australia that might not be accurate! Over here there is (ridiculously) a zero tolerance on THC from hemp products (in sport anyway).

    • lauren
      Reply lauren May 13, 2013 at 2:39 pm

      Thanks Annabel for the tip!

  • Reply Hilary May 25, 2013 at 9:56 pm

    I think that quinoa is much higher in protein than your chart states. Several sources list 8g protein for 1 cup of cooked quinoa. This makes a big difference!

    Here’s one source:

    • lauren
      Reply lauren May 28, 2013 at 1:47 pm

      Thanks HIlary, not sure how the quinoa varies by brand, but if you have one that has 8g all the better!

  • Reply Only 7 Days of Hell…. | pagsfattyproblems June 26, 2013 at 4:04 pm

    […] After doing some half-assed research on this diet (i.e. reading blogs, not the actual book of course), I realized the most important components are eat a loooooot of veggies (particularly greens and raw veggies), drink the detox shake, and seriously limit meat and dairy. I am already a pescatarian (fish-a-tarian) so the meat thing really isn’t an issue for me…. but I am going to cut fish and attempt to cut out all dairy for these 7 days. [Sidenote: vegan or severely-limited animal product diets are sooo much healthier for you. I'll probably do a post solely dedicated to preaching this in a few days. If you're worried about consuming enough protein, check out this plant-based protein chart.] […]

  • Reply Mary July 8, 2013 at 6:13 pm

    Thanks for this chart. I’m charting my protein intake right now. This is super helpful!

  • Reply Felipe Ramirez September 9, 2013 at 2:58 am

    I am curious about using this as a way to gain muscle mass .. I dont want to take those ” flavored powder protein shakes”. Which veggies and fruits would be the most ideal for this ? Any suggestions? Thnx 🙂

    • lauren
      Reply lauren September 10, 2013 at 1:39 pm

      Hi Felipe, you can actually find protein powders that are just that protein, with no additives, no flavors etc. I personally use Sunwarrior brand. Fruits/Veges do not contain enough protein on their own for muscle building, but you can also look at nuts/seeds as well as beans for protein.

    • Reply Heather September 19, 2015 at 7:36 am

      Felipe I noticed your interest in building lean muscle mass but not wanting to do so using the typical flavored protein powders. I’d love to get the chance to chat with you. I use a GMO, gluten hormone & bse free organic superfood nutrition mix. 14 g of protein per serving, & no sugar added! High Bioavailablitiy & high in BCAA. If I’m not mistaken and I can remember the amount correctly, there are 4-6 different types of protein. Haa superior blend of proteins that delivers maximum benefits to the body per gram of protein & ensures complete absorption by the muscles. Great for post workout as is high in amino acids. I am obsessed with this stuff, it’s called Ultimate ProFIT, the best superfood nutrition mix hands down I have ever tasted. And I’ve tried many to compare to! ProFit has zero chalky taste and you wouldnt even know you’re being healthy! There are two flavors, rich chocolate and creamy vanilla. Personally my favorite is vanilla, I love the versatility to it and if I want I can just pour myself some with almond milk! Chocolate is delicious too, if you’re a chocolate lover then chocolate is for you! Like I said I’m obsessed with this stuff, not only is it so delicious but you can physically see the results rather quickly! I take it to maintain a healthy weight and also to gain more muscle! I definitely could see a huge difference in the growth of my muscles when taking Ultimate ProFit often! If you’d like to know more feel free to send me a text or find me on Facebook or Instagram. Heather Kristin, 909.725.3566
      Also, if you really don’t want to do the “protein shake” which I promise you proFit is different, but there is a natural vitamin supplement called New You which one of its uses is building lean muscle mass. Look forward to hearing from you Felipe! Goodnight.?

  • Reply Trish October 4, 2013 at 12:59 pm

    Awesome!! can you also add a “RAW” column to your list? I would love to see the difference between “COOKED” and “RAW” beside each item. Especially since a lot of vegans and vegetarians eat raw and smoothies. Thank you so much for adding calculation!

    • lauren
      Reply lauren October 27, 2013 at 6:34 pm

      Hi Trish, I will try to see what I can find… 🙂

  • Reply Quality Nutrition From A Plant-Based Meal! - Jonathan Hathaway Fitness October 20, 2013 at 5:45 pm

    […] sources of plant-based protein. Believe it or not, the kale I ate had protein as well as the beans! Here’s a great chart to provide a list of sources and amounts of plant-based protein. Check it out. A diet/nutrition […]

  • Reply Ali October 27, 2013 at 7:52 pm

    I have a question for you. Of all plant foods, which group is the richest in protein?

    • lauren
      Reply lauren November 11, 2013 at 5:31 pm

      It depends, but I personally love hemp!

  • Reply Sam November 27, 2013 at 3:03 pm

    Hi Lauren, thanks for the list it’s very helpful.
    I am currently eating a moderate protein , high vegetables , no grains /dairy / soy / sugars diet however my protein is all animal based. A friend told me about a documentary on netflix called forks over knives and It was an eye opener to say the least. So I am very heavily trying to switch over to a plant based diet. I also use shakeology protein supplement in the morning as they have a chocolate vegan formula that is delicious. I am try to keep my weight down and if not lose 5 lbs so that is why I am doing a paleo type diet as I can not exercise due to a back injury. Will my weight be an issue with a plant based diet due to the high glycemic index and carbs? I totally see and believe in the health benefits of vegan so I will transition over but just want to be prepared. Thanks a bunch

    • lauren
      Reply lauren December 8, 2013 at 6:25 pm

      Hi Sam! This is a hard question because if you do have issues with carbohydrates and sugars (even from root vegetables and fruit) than vegan is really difficult. I would first switch to all organic meat, poultry and eggs and start incorporating plant-based sources as well such as a brown rice protein (sunwarrior), and soaked/sprouted legumes/beans. I would then start with one day a week going vegan and see how you feel. Make sure not to rely on any refined carbs or soy products. Stick to lots of green vegetables, healthy fats, soaked/sprouted grains (gluten-free), and fermented products. Good Luck!

  • Reply Funny December 12, 2013 at 10:17 am

    Very helpful, thanks.

  • Reply david de fortier February 4, 2014 at 1:00 pm

    why is casava leaf and papaya leaf not on this list? they contain up to 35% protein. far greater than anything on this list

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale February 4, 2014 at 6:08 pm

      Hi David – here in the states the casava lead and papaya leaf are not typical foods that are available to the consumer. Thanks for bringing it up. For those who have it available, I am sure it will be helpful.

      • Reply John Phillips January 3, 2017 at 6:52 pm

        Several of the products you list are not available – at least in most of the US. Maybe NY and CA. Triticale? Sapote? Moringa? Durian? Never heard of these nor saw them in the stores where I shop.

        • Lauren The Holy Kale
          Reply Lauren The Holy Kale January 4, 2017 at 3:11 pm

          Hey John – Triticale is a type of grain, less popular in the states, but can be found at specialty shops. As for the Sapote, Moringa and Durian these are great exotic fruits. I have seen them in grocery stores that stock international foods or a health food stores. Depending on where you live, they are not that difficult to find. Durian is probably the most popular then sapote.

  • Reply Natural Non-Meat Protein Sources – Reily Student Recreation Center February 4, 2014 at 2:54 pm

    […] Beans are a protein staple for many vegetarians. Did you know that green peas, chickpeas, and even some vegetables are also high in […]

  • Reply Machelle Williams February 17, 2014 at 4:32 am

    This is very helpful to me especially since I do not like eating much meat and plan on stopping all together.

  • Reply Jared February 19, 2014 at 3:29 am

    Great list Lauren! I’m always surprised by how much protein is in beans! I put together a list of vegetables high in quality protein, but it’s good to remember that it’s not that difficult to get all the essential amino acids by eating a variety of food (as your list proves). Thanks!

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale February 23, 2014 at 5:24 pm

      Thanks Jared for the share!

  • Reply Melody Morris March 10, 2014 at 11:22 pm

    Great website, thank you very much!

  • Reply LHay April 16, 2014 at 8:53 pm

    I love the chart but am curious why eggs were included. Eggs are meat and definitely not plant based.

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale April 18, 2014 at 2:26 pm

      Eggs are included because they are considered the “perfect” protein and they are what all other foods are compared to when looking at protein content. So they are there as a reference.

  • Reply BJacks April 27, 2014 at 9:50 pm

    Love the list. Very helpful. Shared it with a friend

  • Reply Phyllis Griffiths May 6, 2014 at 9:25 pm

    What would be more helpful would be a chart that contained information as to how much of the essential amino acids (proteins) that these foods contained. Just as all fats are not created equal for human health, neither are all proteins. After all gluten is a protein and look how much damage that can cause to people who have problems with it.

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale June 1, 2014 at 3:54 pm

      All proteins are not created equal you are absolutely right. With that being said, the concern with plant-based proteins are not so much about which amino acids they have but rather how much of those amino acids are absorbed. And that depends on the person to some degree. That is why I always recommend a plant-based protein powder as a supplement to the food. Check on my latest post about the Best Whey and Vegan Protein Powders.

  • Reply Who needs animal meat to get protein! Print out this Vegan Protein Chart to find out the best vegan sources of Protein! | Clean, Lean and Healthy May 18, 2014 at 6:22 pm

    […] Who needs animal meat to get protein! Print out this Vegan Protein Chart to find out the best vegan sources of Protein! Read More […]

  • Reply Canada's Food Guide: Misleading our Kids About Healthy Eating | Our Cosmic Core May 22, 2014 at 12:12 am

    […] about heart-healthy foods.”  And if you do your own research, you will find sites such as this one that outline plant-based foods high in protein, eliminating the need for red meat to get sufficient […]

  • Reply Jacob May 29, 2014 at 2:42 pm

    My wife is pregnant, we are vegan, and I am the cook. This chart is wonderful in helping me meal plan to ensure that Malissa gets enough protein each day from a variety of plant-based sources. Thank you!

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale May 31, 2014 at 5:45 pm

      You are so very welcome!

  • Reply Drew Fisher June 27, 2014 at 6:49 pm

    Hi, Lauren. NIce website. I have a question regarding a raw foods vegan diet. Your list is organized with categories of “cooked” vegetables. Are the proteins as readily accessible to the digestive system without cooking or through juicing (as Norman Jensen claimed)?

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale July 12, 2014 at 2:16 pm

      Hi Drew – This is a complicated question. On one hand, raw foods such as vegetables and sprouted grains and legumes contain enzymes intact which help the body to digest the food, but on the other hand, these foods also contain anti nutrients and cellulose that decrease the ability of the body to grab the protein. You don’t digest 100% of any food you eat, and cellulose (abundant in ‘high protein’ greens) causes a notable amount of protein to pass through your system undigested.

  • Reply Eating Well on a Vegetarian Diet | LupaScope June 30, 2014 at 2:07 am

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  • Reply WellCaster Blog | The Basics of Vegan & Vegetarian Diets - WellCaster Blog July 2, 2014 at 8:33 pm

    […] meat, eggs or dairy products means you will consume food with less saturated fat and cholesterol. High protein foods for vegans and vegetarians include, legumes & beans, quinoa, tofu, nuts, chia seeds plus eggs, […]

  • Reply Kathleen Akins July 24, 2014 at 9:11 pm

    This is very helpful. My problem is that I cannot digest any of the proteins commonly found in meat, poultry and dairy products, and hence do not eat them. Unfortunately, many vegetable proteins overlap with the proteins in meats, etc. and this makes selecting the right food quite difficult. (Actually, indigestion is the least of it; I have a immune response to them). So I am wondering: Have you ever seen a chart that plots out the kinds of proteins commonly found in grains, legumes, and vegetables?

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale July 31, 2014 at 4:56 pm

      Hi Kathleen, not a chart per se, but if I were you I would rely heavily on vegan protein powders. There are so many sources now including pea, brown rice, hemp, chia, sacha inchi, and coconut. That way you will know exactly how much protein you are taking in each day and which amino acids they are (this information is present on the powder nutrition facts). You can then see which ones are missing and then search which foods contain those. This would be the easiest way.

  • Reply clinton norton August 1, 2014 at 10:46 am

    I just found your site and find it very helpful. I am wondering about the best source of nutrients from food should I cook or raw in a smoothie ground up…Should I boil or steam my vegies and just short cooking time???
    thanks for your site and I think this source of infprmation is a great way to learn and supply a health plan for lifestyle living.

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale August 2, 2014 at 3:41 pm

      Hi Clinton – there is actually not a straight forward answer since some vegetables yield more nutrients steamed than raw. But overall, all vegetables are best either raw or lightly steamed/cooked, and less beneficial highly heated (fried, baked). Finally, if you microwave your vegetables, that damages almost all of the nutrients, so never microwave.

  • Reply Plant Protein: Where to Find It and Why You Should Eat It. | Todays MagazineTodays Magazine August 5, 2014 at 4:13 pm

    […] this link to find an extensive list of plant protein sources.  Protein comes in a wide variety of forms from plants to animals and dairy.  A healthy diet […]

  • Reply Getting your protein with a plant-based diet is easier than you might think | Kind Eats August 13, 2014 at 6:51 pm

    […] a helpful chart on protein amounts in common plant-based foods, check out Lauren’s comprehensive chart on her blog The Holy […]

  • Reply Heidi September 15, 2014 at 4:53 pm

    Loved this list !!! Very helpful , but what about a list of all the leafy greens ? Romaine,spinach,kale ECT?

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale September 30, 2014 at 3:04 pm

      Green veggies do have a small amount, but unfortunately they are not a significant source, one that can be relied upon. The protein from leafy greens is hard for the body to utilize, so its best to look to other sources as a main contributor to your overall daily total. But definitely keep eating them bc they are excellent for most everything else!

  • Reply Liadan September 22, 2014 at 6:39 pm

    Thank you for this chart. Very helpful. One thing I’m concerned about…I know plants have a lot of protein, but how do we make sure we get a *complete* protein? ALL the Amino Acids?

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale September 30, 2014 at 3:08 pm

      You have to mix up your sources of protein, but yes, it can be a bit difficult to really know. That is why I use a protein powder that has the complete spectrum. I use it daily, so that way I know I get all of the amino acids at least once a day.

  • Reply Howard Del Aguila October 4, 2014 at 2:07 am

    I would like to receive your newsletters

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale October 10, 2014 at 8:46 pm

      Your all signed up – just confirm in your email inbox.

  • Reply Vegetables With Protein Chart | All Documents January 2, 2015 at 9:41 am

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  • Reply High Protein Vegetables Kale | All Documents January 2, 2015 at 8:30 pm

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  • Reply Vegetables High In Protein Kale | All Documents January 21, 2015 at 6:07 pm

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  • Reply Teri February 26, 2015 at 5:22 pm

    Not sure how I found you but to say the least I’m thrilled. Im 67 years old..ready to enjoy my years with a cleansed vessel. Love the study of alkaline vs acid but as of now haven’t started. Truly want to find various products that work with me. Hemp? Alfalfa? Barley? Kale?… Hope you have a chart or readings on these or knowledge on where and what to incorpate…

    Plan is: spirit soul body investing in life giving fruits veg nuts seeds..etc
    Hope to hear from you soon

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale March 15, 2015 at 3:48 pm

      Hi Teri, I am so glad to hear that!!! Why don’t you email me directly with the question that you have –

  • Reply Rush April 2, 2015 at 10:51 am

    Just came across this website and i really like the information i have just seen, but the only problem is i am meant to be working and got side tracked..:-) anyway i need to come back and check everything out but for now back to work!!

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale April 9, 2015 at 8:15 pm

      Thanks Rush!

  • Reply Tony Williams May 4, 2015 at 8:03 pm

    Very helpful and a beautiful layout!

  • Reply Lee May 17, 2015 at 1:16 am

    Hi. I struggle with dairy products and recently cut out as much as i can. I switched to organic soya milk after trying rice and almond milk and finding them revolting. I actually think the soya milk is nicer than dairy but recently reading the downfalls of using soy products is putting me off. Does it make a difference it being organic or not? And what other route could I take?
    Thanks in advance

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale May 17, 2015 at 2:16 pm

      Hi Lee, organic soy is definitely better than non-organic because it means that you are not drinking genetically modified soy, which has seriously harmful effects to the body. Have you tried coconut milk? This is one of my favorites. I would also try different brands of almond milk since they all taste a bit different, one of my favorites is unsweetened vanilla by Califia Farms. You can also try making your own almond milk at home, or your own homemade nut milk using any other nuts/seeds, or oats.

  • Reply Banana Almond Protein Overnight Oats | Maxine Ali May 25, 2015 at 2:57 pm

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  • Reply jennifer bell September 2, 2015 at 5:19 am

    thank you so much for that list it is most helpful, but I was wondering if you have a list of fruits and their protein levels, as I have a daughterinlaw who is in the first stages of renal failure, and she has been told to keep her levels of protein intake a day to 75grams. I am trying to help her establish a weekly menu which I had to do with my husband, so that she can try to put off having to go on dialysis too early. Thanking you Jenny Bell.

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale September 2, 2015 at 3:55 pm

      Good Morning Jennifer, fruits are not that high in protein, meaning you have to eat A LOT (like in a smoothie) to get any significant amount. But the highest are apricots, figs, prunes and avocados. Here is a good breakdown for you:

  • Reply Karen Curtis October 7, 2015 at 2:56 pm

    joining your email list. Thanks.

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale October 7, 2015 at 2:57 pm

      Thanks Karen!

  • Reply My week as a (somewhat) vegan | VAVAVICTORIA October 12, 2015 at 7:28 pm

    […] butter). I’m going to link a few websites I found that could explain it better than I can here, here, here, and here. (I also found a cool vegan […]

  • Reply Kathy October 17, 2015 at 5:00 pm

    Please sign me up for news letter:)

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale October 21, 2015 at 5:24 pm

      Sure thing Kathy! Check your inbox for a confirmation.

  • Reply Let’s Eat More Plants! | Health & Happiness October 20, 2015 at 3:08 am

    […] together.  Protein is found in all fruits, veggies, nuts, legumes, grains, etc. Check out this list for protein content in fruits and veggies or search the USDA Database for the list of nutrients […]

  • Reply Tracy October 22, 2015 at 10:03 pm

    This list is exactly what I’m looking for. Is it possible to post a printable version?

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale October 23, 2015 at 3:28 pm

      Just made it printable 🙂

  • Reply One Small Thing- Eat Plant Protein - January 11, 2016 at 5:08 pm

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  • Reply The Soy Diaries - TheRedFork TheRedFork April 12, 2016 at 3:35 pm

    […] greens – Kale is one of the most up-and-coming leafy greens because of how rich it is in calcium, fiber, iron, and protein. It has been proven that kale has […]

  • Reply Steve F April 22, 2016 at 1:55 am

    Hi, I’m trying to eat the big-guns protein, to, well, actually have big guns and I’m not sure how in the world I could accomplish this with plants. I was vegetarian for 10 years, up until about 2011, and I know the basics of plant protein, but I’m really needing at least 140 grams, or probably, even better, 150 grams plus. Help!

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale April 30, 2016 at 2:50 pm

      Hi Steve, if you are trying to aggressively increase your protein needs I would suggest using a protein powder. That way you can easily add more protein into the diet without greatly increasing the amount of food consumed. Brown rice and hemp proteins are my favorites. If you also want to include eggs, that is another great protein source without adding animal flesh.

  • Reply top types of vegetable protein – Maximum Green May 19, 2016 at 4:32 pm

    […] Plant based protein chart – The Holy Kale […]

  • Reply Aubree McLean June 19, 2016 at 4:41 pm

    Hello Lauren,

    I was wondering if pairing fresh green peas with grains is a complete protein? Thanks!

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale June 20, 2016 at 8:53 pm

      Hi Aubree – to make a “complete” protein, you want to make sure that both foods are high in all the amino acids present. Therefore, its about comparing what each food has and making sure nothing is missing. In the case of green peas, they are quite high in many amino acids making them a good protein food, but they are low in methionine (high in Brazil nuts, sunflower seeds + oats), tryptophan (high in chia, flax, pumpkin, sesame seeds), histidine (high in nuts, amaranth, quinoa) and tyrosine (high in wheat germ and oats). As long as you are eating the spectrum of amino acids throughout the day, you are okay if you don’t eat them at the same time. If you are worried about getting enough protein, use a plant-based protein powder daily.

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  • Reply Nancy Bertrams July 17, 2016 at 4:29 pm

    Thanks, I really appreciate your common sense answers and fact based approach.
    Sign me up, please?

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale July 18, 2016 at 2:57 pm

      Thanks Nancy! You are all signed up for the newsletter. Have a great day!

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  • Reply Aaron August 23, 2016 at 5:16 pm

    Quinoa has 8g of protein per cup, where are you getting your reference information?

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale August 23, 2016 at 6:08 pm

      Hey Aaron, thanks for calling this to my attention. I have seen a few different protein grams for quinoa so added the range. Thanks!

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  • Reply Evelyn October 18, 2016 at 3:05 pm

    With chronic kidney disease and the need to keep protein to 50-55 grams daily, do vegetable protein grams equal animal protein grams in terms of impact on the kidneys?

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale October 20, 2016 at 1:57 pm

      Hi Evelyn, I would consult with your MD on that one, but in my opinion no. That is because plant-based proteins are more alkaline and do not contain the harsher acidic compounds that meat does. They are also contain more supportive minerals and nutrients that promote alkalinity and the health of the kidney.

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  • Reply Fatima November 12, 2016 at 8:23 pm

    Thanks for helpful information ! ♥
    i have a question . most of the time i am so busy and i can’t spend my time on eating therefore i can’t get enough protein . i also work out . i’d like to know which protein powder is he best ? and where an i buy the original ?

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale November 15, 2016 at 2:13 pm

      Hi Fatima – great question! It is often hard to get enough protein if you are veg, so protein powder is a great thing to add in. Check out my post, the best whey and vegan protein powders. I’m sure you will find what you are looking for there.

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  • Reply Robert Eichhorn January 16, 2017 at 12:35 am

    I began a vegan diet with no information on the subject, and no refrigerator, and developed a problem with protein deficiency. Fortunately, I found your Plant-Based Protein Chart and discovered the protein content of beans and the comparison with other food groups. I began adding beans to my diet, along with soymilk and some more vegetables, and fixed the problem. Thank you for setting up your Protein Chart. I should let you know that USDA has updated their nutrient database to correct for errors with the previous food entries. I advise checking the new data to update your Protein Chart if necessary.

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale January 16, 2017 at 3:52 pm

      So glad to hear Robert! Great work boosting your protein intake. It takes a little diligence, but can definitely be done. And thanks for the advice, I will take a look 🙂

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