List of High Protein Foods - Legumes and Legume Products

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List of High Protein Foods for legumes and legume products as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the legumes and legume products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

1. The food derives greater than 20% of its calories from protein, and
2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).

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List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, adzuki, mature seed, cooked, boiled, with salt
1 cup	294	17.3	25%	0.2	1%	*
Beans, adzuki, mature seeds, cooked, boiled, without salt
1 cup	294	17.3	25%	0.2	1%	*
Beans, adzuki, mature seeds, raw
1 cup	648	39.1	26%	1.0	1%	*
100 grams	329	19.9	26%	0.5	1%	*
4 oz	373	22.5	26%	0.6	1%	*
Beans, baked, canned, plain or vegetarian
1 cup	239	12.1	22%	0.9	3%	*
Beans, baked, canned, with pork and tomato sauce
1 cup	238	13.0	23%	2.4	9%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, black turtle soup, mature seeds, canned
1 cup	218	14.5	28%	0.7	3%	*
Beans, black turtle soup, mature seeds, cooked, boiled, with salt
1 cup	241	15.1	27%	0.6	2%	*
Beans, black turtle soup, mature seeds, cooked, boiled, without salt
1 cup	241	15.1	27%	0.6	2%	*
Beans, black turtle soup, mature seeds, raw
1 cup	624	39.1	27%	1.7	2%	*
100 grams	339	21.3	27%	0.9	2%	*
4 oz	384	24.1	27%	1.0	2%	*
Beans, black, mature seeds, cooked, boiled, with salt
1 cup	227	15.2	29%	0.9	4%	*
4 oz	150	10.0	29%	0.6	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, black, mature seeds, cooked, boiled, without salt
1 cup	227	15.2	29%	0.9	4%	*
4 oz	150	10.0	29%	0.6	4%	*
Beans, black, mature seeds, raw
1 cup	662	41.9	27%	2.8	4%	*
100 grams	341	21.6	27%	1.4	4%	*
4 oz	387	24.5	27%	1.6	4%	*
Beans, chili, barbecue, ranch style, cooked
1 cup	245	12.7	22%	2.5	9%	*
Beans, cranberry (roman), mature seeds, canned
1 cup	216	14.4	29%	0.7	3%	*
Beans, cranberry (roman), mature seeds, cooked, boiled, with salt
1 cup	241	16.5	29%	0.8	3%	*
4 oz	154	10.6	29%	0.5	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
1 cup	241	16.5	29%	0.8	3%	*
4 oz	154	10.6	29%	0.5	3%	*
Beans, cranberry (roman), mature seeds, raw
1 cup	653	44.9	29%	2.4	3%	*
100 grams	335	23.0	29%	1.2	3%	*
4 oz	380	26.1	29%	1.4	3%	*
Beans, french, mature seeds, cooked, boiled, with salt
1 cup	228	12.5	23%	1.3	5%	*
Beans, french, mature seeds, cooked, boiled, without salt
1 cup	228	12.5	23%	1.3	5%	*
Beans, french, mature seeds, raw
1 cup	631	34.6	23%	3.7	5%
100 grams	343	18.8	23%	2.0	5%	*
4 oz	389	21.3	23%	2.3	5%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, great northern, mature seeds, canned
1 cup	299	19.3	28%	1.0	3%	*
Beans, great northern, mature seeds, cooked, boiled, with salt
1 cup	209	14.7	30%	0.8	3%	*
Beans, great northern, mature seeds, cooked, boiled, without salt
1 cup	209	14.7	30%	0.8	3%	*
Beans, great northern, mature seeds, raw
1 cup	620	40.0	28%	2.1	3%	*
100 grams	339	21.9	28%	1.1	3%	*
4 oz	384	24.8	28%	1.3	3%	*
Beans, kidney, all types, mature seeds, canned
1 cup	215	13.4	27%	1.5	6%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, kidney, all types, mature seeds, cooked, boiled, with salt
1 cup	225	15.3	29%	0.9	3%	*
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
1 cup	225	15.3	29%	0.9	3%	*
Beans, kidney, all types, mature seeds, raw
1 cup	613	43.4	30%	1.5	2%	*
100 grams	333	23.6	30%	0.8	2%	*
4 oz	378	26.7	30%	0.9	2%	*
Beans, kidney, california red, mature seeds, cooked, boiled, with salt
1 cup	219	16.2	31%	0.2	1%	*
4 oz	141	10.4	31%	0.1	1%	*
Beans, kidney, california red, mature seeds, cooked, boiled, without salt
1 cup	219	16.2	31%	0.2	1%	*
4 oz	141	10.4	31%	0.1	1%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, kidney, california red, mature seeds, raw
1 cup	607	44.8	32%	0.5	1%	*
100 grams	330	24.4	32%	0.3	1%	*
4 oz	374	27.6	32%	0.3	1%	*
Beans, kidney, red, mature seeds, canned
1 cup	218	13.4	26%	0.9	4%	*
Beans, kidney, red, mature seeds, cooked, boiled, with salt
1 cup	225	15.3	29%	0.9	3%	*
Beans, kidney, red, mature seeds, cooked, boiled, without salt
1 cup	225	15.3	29%	0.9	3%	*
Beans, kidney, red, mature seeds, raw
1 cup	620	41.5	29%	2.0	3%	*
100 grams	337	22.5	29%	1.1	3%	*
4 oz	382	25.5	29%	1.2	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, kidney, royal red, mature seeds, cooked, boiled with salt
1 cup	218	16.8	33%	0.3	1%	*
4 oz	139	10.8	33%	0.2	1%	*
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
1 cup	218	16.8	33%	0.3	1%	*
4 oz	139	10.8	33%	0.2	1%	*
Beans, kidney, royal red, mature seeds, raw
1 cup	605	46.6	33%	0.8	1%	*
100 grams	329	25.3	33%	0.5	1%	*
4 oz	373	28.7	33%	0.5	1%	*
Beans, navy, mature seeds, canned
1 cup	296	19.7	28%	1.1	3%	*
Beans, navy, mature seeds, cooked, boiled, with salt
1 cup	255	15.0	25%	1.1	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, navy, mature seeds, cooked, boiled, without salt
1 cup	255	15.0	25%	1.1	4%	*
Beans, navy, mature seeds, raw
1 cup	705	41.0	25%	3.1	4%
100 grams	339	19.7	25%	1.5	4%	*
4 oz	384	22.3	25%	1.7	4%	*
Beans, pink, mature seeds, cooked, boiled, with salt
1 cup	252	15.3	26%	0.8	3%	*
4 oz	169	10.3	26%	0.6	3%	*
Beans, pink, mature seeds, cooked, boiled, without salt
1 cup	252	15.3	26%	0.8	3%	*
4 oz	169	10.3	26%	0.6	3%	*
Beans, pink, mature seeds, raw
1 cup	720	44.0	26%	2.4	3%	*
100 grams	343	21.0	26%	1.1	3%	*
4 oz	389	23.8	26%	1.3	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, pinto, mature seeds, canned
1 cup	206	11.7	24%	1.9	8%	*
Beans, pinto, mature seeds, cooked, boiled, with salt
1 cup	245	15.4	27%	1.1	4%	*
4 oz	162	10.2	27%	0.7	4%	*
Beans, pinto, mature seeds, cooked, boiled, without salt
1 cup	245	15.4	27%	1.1	4%	*
4 oz	162	10.2	27%	0.7	4%	*
Beans, pinto, mature seeds, raw
1 cup	670	41.3	26%	2.4	3%	*
100 grams	347	21.4	26%	1.2	3%	*
4 oz	393	24.3	26%	1.4	3%	*
Beans, small white, mature seeds, cooked, boiled, with salt
1 cup	254	16.1	27%	1.1	4%	*
4 oz	161	10.2	27%	0.7	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, small white, mature seeds, cooked, boiled, without salt
1 cup	254	16.1	27%	1.1	4%	*
4 oz	161	10.2	27%	0.7	4%	*
Beans, small white, mature seeds, raw
1 cup	722	45.4	27%	2.5	3%	*
100 grams	336	21.1	27%	1.2	3%	*
4 oz	381	23.9	27%	1.3	3%	*
Beans, white, mature seeds, canned
1 cup	299	19.0	27%	0.8	2%	*
Beans, white, mature seeds, cooked, boiled, with salt
1 cup	249	17.4	30%	0.6	2%	*
4 oz	158	11.0	30%	0.4	2%	*
Beans, white, mature seeds, cooked, boiled, without salt
1 cup	249	17.4	30%	0.6	2%	*
4 oz	158	11.0	30%	0.4	2%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, white, mature seeds, raw
1 cup	673	47.2	30%	1.7	2%	*
100 grams	333	23.4	30%	0.9	2%	*
4 oz	378	26.5	30%	1.0	2%	*
Beans, yellow, mature seeds, cooked, boiled, with salt
1 cup	255	16.2	27%	1.9	7%	*
4 oz	163	10.4	27%	1.2	7%	*
Beans, yellow, mature seeds, cooked, boiled, without salt
1 cup	255	16.2	27%	1.9	7%	*
4 oz	163	10.4	27%	1.2	7%	*
Beans, yellow, mature seeds, raw
1 cup	676	43.1	27%	5.1	7%
100 grams	345	22.0	27%	2.6	7%	*
4 oz	391	24.9	27%	2.9	7%	*
Broadbeans (fava beans), mature seeds, cooked, boiled, with salt
1 cup	187	12.9	30%	0.7	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt
1 cup	187	12.9	30%	0.7	3%	*
Broadbeans (fava beans), mature seeds, raw
1 cup	512	39.2	33%	2.3	4%	*
100 grams	341	26.1	33%	1.5	4%	*
4 oz	387	29.6	33%	1.7	4%	*
Cowpeas, catjang, mature seeds, cooked, boiled, with salt
1 cup	200	13.9	30%	1.2	5%	*
Cowpeas, catjang, mature seeds, cooked, boiled, without salt
1 cup	200	13.9	30%	1.2	5%	*
Cowpeas, catjang, mature seeds, raw
1 cup	573	39.8	30%	3.5	5%
100 grams	343	23.9	30%	2.1	5%	*
4 oz	389	27.0	30%	2.3	5%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain
1 cup	185	11.4	26%	1.3	6%	*
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt
1 cup	198	13.2	28%	0.9	4%	*
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
1 cup	200	13.3	28%	0.9	4%	*
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
1 cup	561	39.3	30%	2.1	3%	*
100 grams	336	23.5	30%	1.3	3%	*
4 oz	381	26.7	30%	1.4	3%	*
Hyacinth beans, mature seeds, cooked, boiled, with salt
1 cup	227	15.8	30%	1.1	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Hyacinth beans, mature seeds, cooked, boiled, without salt
1 cup	227	15.8	30%	1.1	4%	*
Hyacinth beans, mature seeds, raw
1 cup	722	50.2	30%	3.5	4%
100 grams	344	23.9	30%	1.7	4%	*
4 oz	390	27.1	30%	1.9	4%	*
Lentils, mature seeds, cooked, boiled, with salt
1 cup	226	17.9	34%	0.8	3%	*
4 oz	129	10.2	34%	0.4	3%	*
Lentils, mature seeds, cooked, boiled, without salt
1 cup	230	17.9	33%	0.8	3%	*
4 oz	132	10.2	33%	0.4	3%	*
Lentils, pink, raw
1 cup	662	47.9	31%	4.2	6%
100 grams	345	25.0	31%	2.2	6%	*
4 oz	391	28.3	31%	2.5	6%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Lentils, raw
1 cup	678	49.5	31%	2.0	3%	*
100 grams	353	25.8	31%	1.1	3%	*
4 oz	400	29.3	31%	1.2	3%	*
Lima beans, large, mature seeds, canned
1 cup	190	11.9	27%	0.4	2%	*
Lima beans, large, mature seeds, cooked, boiled, with salt
1 cup	216	14.7	29%	0.7	3%	*
Lima beans, large, mature seeds, cooked, boiled, without salt
1 cup	216	14.7	29%	0.7	3%	*
Lima beans, large, mature seeds, raw
1 cup	602	38.2	27%	1.2	2%	*
100 grams	338	21.5	27%	0.7	2%	*
4 oz	383	24.3	27%	0.8	2%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt
1 cup	229	14.6	27%	0.7	3%	*
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt
1 cup	229	14.6	27%	0.7	3%	*
Lima beans, thin seeded (baby), mature seeds, raw
1 cup	677	41.7	26%	1.9	2%	*
100 grams	335	20.6	26%	0.9	2%	*
4 oz	380	23.4	26%	1.1	2%	*
Lupins, mature seeds, cooked, boiled, with salt
1 cup	193	25.8	57%	4.8	22%
100 grams	116	15.6	57%	2.9	22%	*
4 oz	132	17.7	57%	3.3	22%
Lupins, mature seeds, cooked, boiled, without salt
1 cup	198	25.8	56%	4.8	22%
100 grams	119	15.6	56%	2.9	22%	*
4 oz	135	17.7	56%	3.3	22%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Lupins, mature seeds, raw
1 cup	668	65.1	42%	17.5	23%
1 oz	105	10.3	42%	2.8	23%	*
100 grams	371	36.2	42%	9.7	23%
4 oz	421	41.0	42%	11.0	23%
Meat extender
1 cup	275	33.5	52%	2.6	8%	*
1 oz	89	10.8	52%	0.8	8%	*
100 grams	313	38.1	52%	3.0	8%	*
4 oz	355	43.2	52%	3.4	8%
Mothbeans, mature seeds, cooked, boiled, with salt
1 cup	207	13.8	29%	1.0	4%	*
Mothbeans, mature seeds, cooked, boiled, without salt
1 cup	207	13.8	29%	1.0	4%	*
Mothbeans, mature seeds, raw
1 cup	672	45.0	29%	3.2	4%
100 grams	343	22.9	29%	1.6	4%	*
4 oz	389	26.0	29%	1.8	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Mung beans, mature seeds, cooked, boiled, with salt
1 cup	212	14.2	29%	0.8	3%	*
Mung beans, mature seeds, cooked, boiled, without salt
1 cup	212	14.2	29%	0.8	3%	*
Mung beans, mature seeds, raw
1 cup	718	49.4	29%	2.4	3%	*
100 grams	347	23.9	29%	1.2	3%	*
4 oz	393	27.1	29%	1.3	3%	*
Mungo beans, mature seeds, cooked, boiled, with salt
1 cup	189	13.6	31%	1.0	5%	*
Mungo beans, mature seeds, cooked, boiled, without salt
1 cup	189	13.6	31%	1.0	5%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Mungo beans, mature seeds, raw
1 cup	706	52.2	32%	3.4	4%
100 grams	341	25.2	32%	1.6	4%	*
4 oz	387	28.6	32%	1.9	4%	*
Peanut flour, defatted
1 cup	196	31.3	68%	0.3	1%	*
1 oz	93	14.8	68%	0.2	1%	*
100 grams	327	52.2	68%	0.6	1%	*
4 oz	371	59.2	68%	0.6	1%	*
Peas, split, mature seeds, cooked, boiled, with salt
1 cup	227	16.3	31%	0.8	3%	*
Peas, split, mature seeds, cooked, boiled, without salt
1 cup	231	16.3	30%	0.8	3%	*
Peas, split, mature seeds, raw
1 cup	672	48.4	31%	2.3	3%	*
100 grams	341	24.6	31%	1.2	3%	*
4 oz	387	27.8	31%	1.3	3%	*
1 lb	1547	111.4	31%	5.3	3%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Pigeon peas (red gram), mature seeds, cooked, boiled, with salt
1 cup	203	11.4	24%	0.6	3%	*
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt
1 cup	203	11.4	24%	0.6	3%	*
Pigeon peas (red gram), mature seeds, raw
1 cup	703	44.5	27%	3.1	4%
100 grams	343	21.7	27%	1.5	4%	*
4 oz	389	24.6	27%	1.7	4%	*
Soy flour, defatted
1 cup	330	47.0	61%	1.2	3%	*
1 oz	94	13.3	61%	0.3	3%	*
100 grams	330	47.0	61%	1.2	3%	*
4 oz	374	53.3	61%	1.4	3%	*
Soy flour, defatted, crude protein basis (N x 6.25)
1 cup	327	51.5	67%	1.2	3%	*
1 oz	93	14.6	67%	0.3	3%	*
100 grams	327	51.5	67%	1.2	3%	*
4 oz	371	58.4	67%	1.4	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Soy flour, low-fat
1 cup	327	40.9	53%	5.9	16%
1 oz	105	13.2	53%	1.9	16%	*
100 grams	372	46.5	53%	6.7	16%
4 oz	422	52.8	53%	7.6	16%
Soy flour, low-fat, crude protein basis (N x 6.25)
1 cup	325	44.8	59%	5.9	16%
1 oz	105	14.4	59%	1.9	16%	*
100 grams	369	50.9	59%	6.7	16%
4 oz	418	57.8	59%	7.6	16%
Soy meal, defatted, raw
1 cup	414	54.8	57%	2.9	6%	*
1 oz	96	12.7	57%	0.7	6%	*
100 grams	339	45.0	57%	2.4	6%	*
4 oz	384	51.0	57%	2.7	6%	*
Soy meal, defatted, raw, crude protein basis (N x 6.25)
1 cup	411	60.0	62%	2.9	6%	*
1 oz	96	13.9	62%	0.7	6%	*
100 grams	337	49.2	62%	2.4	6%	*
4 oz	382	55.8	62%	2.7	6%	*
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash
1 oz	93	18.0	83%	0.1	1%	*
100 grams	328	63.6	83%	0.5	1%	*
4 oz	372	72.2	83%	0.5	1%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Soy protein concentrate, produced by acid wash
1 oz	94	16.5	75%	0.1	1%	*
100 grams	331	58.1	75%	0.5	1%	*
4 oz	375	65.9	75%	0.5	1%	*
Soy protein concentrate, produced by alcohol extraction
1 oz	94	16.5	75%	0.1	1%	*
100 grams	331	58.1	75%	0.5	1%	*
4 oz	375	65.9	75%	0.5	1%	*
Soy protein isolate
1 oz	96	22.9	102%	1.0	9%	*
100 grams	338	80.7	102%	3.4	9%
4 oz	383	91.5	102%	3.8	9%
Soy protein isolate, potassium type
1 oz	92	22.9	106%	0.2	1%	*
100 grams	326	80.7	106%	0.5	1%	*
4 oz	370	91.5	106%	0.6	1%	*
Soy protein isolate, potassium type, crude protein basis
1 oz	91	25.0	117%	0.2	1%	*
100 grams	321	88.3	117%	0.5	1%	*
4 oz	364	100.2	117%	0.6	1%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
1 oz	108	24.4	97%	1.1	9%	*
100 grams	380	86.0	97%	4.0	9%
4 oz	431	97.5	97%	4.5	9%
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
1 oz	110	24.9	97%	1.1	9%	*
100 grams	388	87.8	97%	4.0	9%
4 oz	440	99.5	97%	4.5	9%
Soy sauce made from soy (tamari)
100 grams	60	10.5	75%	0.1	1%	*
4 oz	68	11.9	75%	0.1	1%	*
Soy sauce made from soy and wheat (shoyu)
1 cup	135	16.0	51%	0.1	1%	*
Soy sauce made from soy and wheat (shoyu), low sodium
1 cup	135	13.2	42%	0.2	1%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Vegetarian stew
1 cup	304	42.0	59%	7.4	21%
100 grams	123	17.0	59%	3.0	21%	*
4 oz	139	19.3	59%	3.4	21%
Yardlong beans, mature seeds, cooked, boiled, without salt
1 cup	202	14.2	30%	0.8	3%	*
Yardlong beans, mature seeds, raw
1 cup	579	40.6	30%	2.2	3%	*
100 grams	347	24.3	30%	1.3	3%	*
4 oz	393	27.6	30%	1.5	3%	*
Yardlong beans, yardlong, mature seeds, cooked, boiled, with salt
1 cup	202	14.2	30%	0.8	3%	*
Beans, baked, canned, with pork
1 cup	268	13.1	21%	3.9	13%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, baked, canned, with pork and sweet sauce
1 cup	283	13.4	20%	3.6	11%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
1 cup	728	38.6	23%	12.1	15%
100 grams	364	19.3	23%	6.0	15%
4 oz	413	21.9	23%	6.8	15%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
1 cup	269	14.5	23%	4.2	14%
4 oz	186	10.0	23%	2.9	14%	*
Refried beans, canned (includes USDA commodity)
1 cup	237	13.8	25%	3.2	12%
Chickpea flour (besan)
1 cup	356	20.6	25%	6.2	15%
100 grams	387	22.4	25%	6.7	15%
4 oz	439	25.4	25%	7.6	15%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
1 cup	269	14.5	23%	4.2	14%
4 oz	186	10.0	23%	2.9	14%	*
Papad
100 grams	371	25.6	29%	3.3	8%
4 oz	421	29.0	29%	3.7	8%

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