| |
List of High Protein Foods - Vegetables and Vegetable Products
List of High Protein Foods for vegetable and vegetable 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 vegetable and vegetable 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:
- The food derives greater than 20% of its calories from protein, and
- 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 (*).
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Beans, lima, immature seeds, canned, regular pack, solids and liquids | 1 can | 322 | 18.5 | 24% | 1.3 | 4% | * |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | 1 package | 460 | 26.4 | 25% | 1.4 | 3% | * |
| 4 oz | 184 | 10.6 | 25% | 0.5 | 3% | * |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | 1 package | 460 | 26.4 | 25% | 1.4 | 3% | * |
| 4 oz | 184 | 10.6 | 25% | 0.5 | 3% | * |
| Beans, pinto, immature seeds, frozen, unprepared | 1 package | 483 | 27.8 | 25% | 1.4 | 3% | * |
| 4 oz | 193 | 11.1 | 25% | 0.6 | 3% | * |
| Broccoli raab, cooked | 1 bunch, cooked | 144 | 16.7 | 50% | 2.3 | 14% | * |
| Broccoli, frozen, spears, unprepared | 1 package | 263 | 27.8 | 45% | 3.1 | 10% | |
| Broccoli, raw | 1 bunch | 207 | 17.1 | 35% | 2.2 | 10% | * |
| Brussels sprouts, frozen, unprepared | 1 package | 244 | 22.5 | 39% | 2.4 | 9% | * |
| Cabbage, chinese (pak-choi), raw | 1 head | 109 | 12.6 | 49% | 1.7 | 14% | * |
| Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | 1 head | 218 | 11.0 | 22% | 1.6 | 7% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Cabbage, common (danish, domestic, and pointed types), stored, raw | 1 head | 218 | 11.0 | 22% | 1.6 | 7% | * |
| Cabbage, common, cooked, boiled, drained, with salt | 1 head | 290 | 16.0 | 24% | 0.8 | 2% | * |
| Cabbage, cooked, boiled, drained, without salt | 1 head | 290 | 16.0 | 24% | 0.8 | 2% | * |
| Chives, freeze-dried | 100 grams | 311 | 21.2 | 29% | 3.5 | 10% | |
| 4 oz | 353 | 24.0 | 29% | 4.0 | 10% | |
| Collards, frozen, chopped, unprepared | 1 package | 449 | 36.6 | 35% | 5.0 | 10% | |
| Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | 1 cup | 224 | 14.4 | 27% | 1.1 | 4% | * |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 1 cup | 224 | 14.4 | 27% | 1.1 | 4% | * |
| Cowpeas (Blackeyes), immature seeds, frozen, unprepared | 1 cup | 222 | 14.4 | 28% | 1.1 | 4% | * |
| 1 package | 395 | 25.5 | 28% | 2.0 | 4% | * |
| 4 oz | 158 | 10.2 | 28% | 0.8 | 4% | * |
| Horseradish-tree leafy tips, raw | 4 oz | 73 | 10.7 | 63% | 1.6 | 19% | * |
| Leeks, (bulb and lower-leaf portion), freeze-dried | 100 grams | 321 | 15.2 | 20% | 2.1 | 6% | * |
| 4 oz | 364 | 17.2 | 20% | 2.4 | 6% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Lentils, sprouted, raw | 4 oz | 120 | 10.2 | 36% | 0.6 | 5% | * |
| Lima beans, immature seeds, canned, no salt added, solids and liquids | 1 can | 322 | 18.5 | 24% | 1.3 | 4% | * |
| Lima beans, immature seeds, cooked, boiled, drained, with salt | 1 cup | 209 | 11.6 | 24% | 0.5 | 2% | * |
| Lima beans, immature seeds, cooked, boiled, drained, without salt | 1 cup | 209 | 11.6 | 24% | 0.5 | 2% | * |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | 1 package | 327 | 20.7 | 27% | 0.9 | 3% | * |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | 1 package | 327 | 20.7 | 27% | 0.9 | 3% | * |
| Lima beans, immature seeds, frozen, baby, unprepared | 1 package | 375 | 21.6 | 25% | 1.2 | 3% | * |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | 1 package | 320 | 18.9 | 25% | 1.1 | 3% | * |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | 1 package | 320 | 18.9 | 25% | 1.1 | 3% | * |
| Lima beans, immature seeds, frozen, fordhook, unprepared | 1 package | 301 | 18.2 | 26% | 1.0 | 3% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Lima beans, immature seeds, raw | 1 cup | 176 | 10.7 | 26% | 1.3 | 7% | * |
| Mung beans, mature seeds, sprouted, raw | 1 package | 102 | 10.3 | 43% | 0.6 | 5% | * |
| Okra, frozen, unprepared | 1 package | 408 | 23.0 | 24% | 3.4 | 7% | |
| Parsley, freeze-dried | 100 grams | 271 | 31.3 | 49% | 5.2 | 17% | |
| 4 oz | 307 | 35.5 | 49% | 5.9 | 17% | |
| Peas and onions, frozen, unprepared | 1 package | 199 | 11.3 | 24% | 0.9 | 4% | * |
| Peas, green, canned, no salt added, drained solids | 1 can | 216 | 13.8 | 27% | 1.1 | 4% | * |
| Peas, green, canned, no salt added, solids and liquids | 1 can | 255 | 15.4 | 26% | 1.4 | 5% | * |
| Peas, green, canned, regular pack, drained solids | 1 can | 216 | 13.8 | 27% | 1.1 | 4% | * |
| Peas, green, canned, regular pack, solids and liquids | 1 can | 255 | 15.4 | 26% | 1.4 | 5% | * |
| Peas, green, frozen, cooked, boiled, drained, with salt | 1 package | 197 | 13.0 | 28% | 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 |
| Peas, green, frozen, cooked, boiled, drained, without salt | 1 package | 197 | 13.0 | 28% | 0.7 | 3% | * |
| Peas, green, frozen, unprepared | 1 package | 219 | 14.8 | 29% | 1.1 | 4% | * |
| Peas, mature seeds, sprouted, raw | 1 cup | 154 | 10.6 | 29% | 0.8 | 5% | * |
| Peppers, sweet, green, freeze-dried | 100 grams | 314 | 17.9 | 24% | 3.0 | 8% | * |
| 4 oz | 356 | 20.3 | 24% | 3.4 | 8% | |
| Peppers, sweet, red, freeze-dried | 100 grams | 314 | 17.9 | 24% | 3.0 | 8% | * |
| 4 oz | 356 | 20.3 | 24% | 3.4 | 8% | |
| Pigeonpeas, immature seeds, raw | 1 cup | 209 | 11.1 | 23% | 2.5 | 11% | * |
| Seaweed, spirulina, dried | 1 oz | 82 | 16.3 | 85% | 2.2 | 23% | * |
| 100 grams | 290 | 57.5 | 85% | 7.7 | 23% | |
| 4 oz | 329 | 65.2 | 85% | 8.8 | 23% | |
| Spinach, frozen, chopped or leaf, unprepared | 1 package | 88 | 11.2 | 54% | 2.1 | 21% | * |
| Squash, summer, zucchini, includes skin, frozen, unprepared | 1 package | 231 | 15.8 | 29% | 1.8 | 7% | * |
| Tomato products, canned, paste, without salt added | 1 cup | 215 | 11.3 | 22% | 1.2 | 5% | * |
| List of High Protein Foods |
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Tomatoes, sun-dried | 100 grams | 258 | 14.1 | 23% | 3.0 | 10% | * |
| 4 oz | 293 | 16.0 | 23% | 3.4 | 10% | |
| Turnip greens and turnips, frozen, unprepared | 1 package | 286 | 33.5 | 50% | 2.6 | 8% | * |
| Vegetables, mixed, frozen, unprepared | 1 pack | 726 | 37.8 | 22% | 5.9 | 7% | |
| Winged bean tuber, raw | 100 grams | 148 | 11.6 | 33% | 0.9 | 5% | * |
| 4 oz | 168 | 13.2 | 33% | 1.0 | 5% | * |
| Yeast extract spread | 100 grams | 158 | 27.8 | 75% | 0.0 | 0% | * |
| 4 oz | 179 | 31.5 | 75% | 0.0 | 0% | * |
Return to "List of High Protein Foods" Main Page
|
