Plant Proteins

  • Post by Manda Nicole
  • Nov 29, 2019
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If you’re vegetarian or vegan and looking for non-soy protein options, look no further. Below, I’ve listed several plant-based protein options that are soy-free.

Nuts (1oz serving): Almonds - 5.9 g, Brazil Nuts- 4.1 g, Cashews - 4.3 g, Chestnuts - 0.5 g, Hazelnuts - 4.2 g, Macadamia, Nuts - 2.2 g, Peanuts - 7 g, Pecans - 3 g, Pine Nuts - 3.9 g, Pistachios - 6 g, Walnuts - 4.3 g

Seeds (1oz serving): Chia Seeds - 4.7 g, Hemp Seeds - 10 g, Flax Seeds - 5.6 g, Pumpkin Seeds - 5 g, Sunflower Seeds - 6.2 g, Sesame Seeds - 5 g, Poppy Seeds - 4.8 g

Nut & Seed Butters (2 tbsp serving): Peanut butter - 8 g, Cashew Butter - 5.6 g, Sunflower Seed Butter - 5.6 g, Almond Butter - 6.8 g

Seitan (100 grams): 75 g

Chickpea Tofu: about 12 g per serving

Vegetables (1 cup serving): Peas - 8 g, Brussel Sprouts - 3 g, White Potatoes - 3 g, Sweet Potatoes - 2.1 g, Asparagus - 2.9 g, Broccoli - 2.6 g, Avocado - 2.9 g, Spinach - 0.9 g, Mushrooms - 3 g

Grains (cooked; 1 cup serving): Oats - 11.8 g, Brown Rice - 5 g, White Rice - 4.3 g, Wild Rice - 7 g, Barley - 3.5 g, Quinoa (red, white, purple, black) - 8.1 g, Spelt - 11 g, Millet - 8 g, Buckwheat - 5.7 g, Whole Wheat Bread (2 slices)- 7.2 g, Farro - 8 g, Teff - 8.6 g, Rye Bread (2 slices) - 4.2 g, Corn - 5.4 g, Bulgur - 6 g, Amaranth - 9 g

Plant Milks (1 cup serving): Almond Milk - 1 g, Oat Milk - 4 g, Hazelnut Milk - 3 g, Cashew Milk - 4 g, Walnut Milk - 3 g, Flax Milk - 8 g, Pea Milk - 8 g

Lentils (cooked; 1 cup serving): Brown - 24 g, Green - 24 g, Red - 24 g, Yellow - 24 g, Black - 24 g, French - 24 g,

Beans (cooked; 1 cup serving): Adzuki - 17 g, Baby Lima - 15 g, Black Bean - 14 g, Black-eyed Peas - 5 g, Cranberry - 17 g, Dark Red Kidney - 13.4 g, Garbanzo (Chickpea) - 15 g, Great Northern - 14.7 g, Large Lima - 15 g, Light Red Kidney - 13.4 g, Navy - 15 g, Pink - 15.3 g, Pinto - 15.4 g

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