Estimated reading time: 5 minutes
Intro
Table of contents
Sources of Plant Protein By Group
The Fruit Group
The Fruit Plant Protein Crops
Avocados
One avocado weighing about 201g has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 322 | 4.02 | 29.5 | 17.1 | 13.5 |
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Oranges
Oranges I large Fruit weighing 184g has
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 86.5 | 1.73 | 0.2 | 21.7 | 4.42 |
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Bananas
A banana 136g
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 121 | 1.48 | 0.45 | 31 | 3.54 |
Nectarins
One medium nectarine weighing 142g (1 NLEA serving weighs 140g) has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 61.6 | 1.48 | 0.448 | 14.8 | 2.38 |
What about peaches? What about peaches: 1 medium 150g (NLEA serving 147g) has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 58.5 | 1.36 | 0.375 | 14.3 | 2.25 |
Guavas
One often overlooked fruit, but a good source of protein is the common guava. not the strawberry type, weighing 55g has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 37.4 | 1.4 | 0.522 | 7.86 | 2.97 |
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Kiwifruit
One fruit has 69g, (one NLEA serving is 148g)
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 42.1 | 0.787 | 0.359 | 10.1 | 2.07 |
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Apricotes
One apricote weighing 35g has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 16.8 | 0.49 | 0.136 | 3.88 | 0.7 |
Blackberries
Blackberries, one cup 144g has
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 61.9 | 2 | 0.706 | 13.8 | 7.63 |
What about Raspberries? 1 cup (123g) has:
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 64 | 1.48 | 0.799 | 14.6 | 8 |
The Veggies Group
The Veggie Plant Protein Crops
Green Peas
1 cup (160g) cooked
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1 c. 134 | 8.58 | 0.352 | 25 | 8.8 |
Spinach
1 cup 180g
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1 c. 41.4 | 5.35 | 0.468 | 6.75 | 4.32 |
Sweet potatoes
1 cup (328g), mashed
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1 c. 249 | 4.49 | 0.459 | 58.1 | 8.2 |
Asparagus
In order of rows: 1/2 cup (90g), 1 cup (180g), and 4 spears (1/2 inch base, 60g), without wooden part.
I love to eat raw asparagus. Hence, I include the protein value. One spear spear, weighing 1.5 oz. as purchased, or 7″ long (0.8 oz.) edible spear, has 4 calories and a protein value of 0.5g.
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1/2 c. 19.8 | 2.16 | 0.198 | 3.7 | 1.8 |
| 1 c. 39.6 | 4.32 | 0.396 | 7.4 | 3.6 |
| 1 spear 4 | 0.5 | <0.1 | 9.0 | 05 |
Brussels sprouts
1/2 cup (78g) and 1 cup (156g)
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1/2 c. 28.1 | 2 | 0.4 | 5.5 | 2 |
| 1 c. 56 | 4 | 0.8 | 11.1 | 4.06 |
Broccoli
1/2 cup (78g, 4%DV) chopped and 1 cup (5.5 ounces)
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1/2 c. 27.3 | 1.86 | 0.32 | 5.6 | 2.57 |
| 1 c. 55 | 3.7 | 0.6 | 11.2 | 5.1 |
Kale
We all know kale is good for you. But did you know that one (1) cup or 118g, cooked and drained, kale has 3.5g of protein.
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1 c. 51.9 | 3.47 | 1.43 | 6.25 | 2.71 |
Artichokes
Many people pass this gem of a vegetable by—except when in the popular artichoke & spinach dip, but they shouldn’t. Besides being a good plant protein source, it is also a nutrient powerhouse. The edible portion of one medium artichoke (4.2 ounces or 120g), provides you with 3.5g of protein and 7%DV. And, while this article isn’t about fiber, it is worth mentioning. Did you know that the same artichoke provides you with a whooping 41%DV of fiber. Something to think about.
| Calories | Protein | Fatty Acids | Carbohydrates | Dietary Fiber |
| 1 c. 63.6 | 3.47 | 0.408 | 14.4 | 10.3 |
Summary
Nutrition Sources Used:
Nutrient data for foods listed on this page was provided by USDA SR Legacy
Percent Daily Values (%DV) included are cross-check using at Nutritiondata.self.com and CalorieKing.com
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