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#3 – A Quick Glance at Vegan Protein Foods

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This post is not a complete list of every raw food that contains protein, but it’s a great start. Some of these numbers may seem insignificant but build a salad or dish combining a large variety of these foods, and you will quickly find yourself with a protein-packed meal. I hand-selected and researched each item listed below. I gathered the protein information through Nutritionix.



To learn more about raw vegan protein, click (here).

  • Almond Flour 1/2 cup (56g) – 12g protein
  • Buckwheat 1/2 cup (60g) – 7.5g protein
  • Coconut Flour 1/2 cup (48g) – 3.3g protein
  • Oat Flour 1/2 cup (52g) – 7.5g protein
  • Tiger Nut Flour 1/2 cup (60g) – 4g protein
  • Almonds 1 oz (28 g) – 6g protein
  • Brazilnut 1 oz (28g) – 4g protein
  • Cashews 1 oz (28g)  4.3 g protein
  • Hazelnut 1 oz (28g) – 4.3g protein
  • Macadamia 1 oz (28g) – 2.2g protein
  • Peanuts 1 oz (28g) – 7.3g protein
  • Pecans 1 oz (28g) – 2.7g protein
  • Pili 1 oz (28g) – 3g protein
  • Pine 1 oz (28g) – 3.9g protein
  • Pistachio 1 oz (28g) – 6g protein
  • Tiger 1 oz (28g) – 3g protein
  • Walnuts 1 oz (28g) – 4.3g protein
  • Chia Seeds 1 Tbsp (12g) –  2g protein
  • Flax Seeds 1 Tbsp (10g) – 1.9g protein
  • Hemp Seeds 1 Tbsp (10g) – 3.2g protein
  • Inchi Seeds 1/4 cup (28g) – 8.8g protein
  • Pumpkin Seeds 1/4 cup (32g) – 6g protein
  • Sunflower Seeds 1/4 cup (13g) – 1.6g protein
  • Sesame Seeds 1 oz (28g) – 4.8g protein


  • Alfalfa Sprouts 1 cup (33g) – 1.3g protein
  • Broccoli Sprouts 1 cup (33g) – 1.3g protein
  • Lentil Sprouts 1 cup (33g) – 6.9g protein
  • Mung Bean Sprouts 1 cup (124g) – 2.5g protein
  • Pea Sprouts 1 cup (120g) – 11g protein
  • Asparagus 5 spears (75g) – 1.8g protein
  • Avocado Flesh 1 (136g) – 2.7g protein
  • Broccolini 1 cup (122g) – 2.4g protein
  • Brussel Sprouts 8 each (168g) – 4.3g protein
  • Chinese Cabbage 1 cup (70g) – 1.1g protein
  • Collard Greens 1 cup (190g) – 5.1g protein
  • Kale 1 cup (130g) – 2.5g protein
  • Edamame shelled 1/2 cup (78g) – 9.2g protein
  • Mustard Greens 1 cup (56g) – 1.6g protein
  • Peas 1 cup (160g) – 8.6g protein
  • Snow Peas 1 cup (160g) – 5.2g protein


The following nutrient-dense foods are packed with protein, fiber, minerals, B vitamins, protective antioxidants, and essential fatty acids.

  • Black Beans 1/2 cup (97g) – 21g protein
  • Lentils 1/2 cup (96g) – 23.5g protein
  • Lima Beans 1/2 cup (89g) – 19g protein
  • Kidney Beans 1/2 cup (92g) – 20.5g protein
  • Navy Beans 1/2 cup (104g) – 23g protein


Whole grains provide B vitamins, fiber, minerals, protein, and antioxidants.

  • Buckwheat 1/2 cup (84g) – 2.9g protein
  • Bulgur 1/2 cup (70g) – 8.5g protein
  • Chickpeas 1/2 cup (82g) – 7.5g protein
  • Lentils 1/2 cup (99g) – 9g protein
  • Millet 1/2 cup (87g) – 3g protein
  • Oats, rolled, GF 1/2 cup (41g) –  5.3g protein
  • Oat Groats 1/2 cup (85g) – 2.9g protein
  • Quinoa 1/2 cup (93g) – 4.1g protein
  • Forbidden Rice 1/2 cup (79g) – 2.1g protein
  • Wild Rice 1/2 cup (82g) – 3.3g protein

2 thoughts on “#3 – A Quick Glance at Vegan Protein Foods

  1. GG says:

    Hi Amie Sue,
    Thank you for “pulling our sleeve” from time to time. It’s need it as one can do so much research on your deeply informative site. I knew about the protein % in some of them but the big surprise to me is the Tiger nut flour (one of my favorites) and Sacha Inchi Protein Powder. I don’t really use protein powders, and was wondering if you know how Sacha Inchi is used (mix with other ingredients in a protein powder or simply just the powder)!?
    Thank you again for putting a smile on my face with your emails. I look forward to them. I love “discoveries”. Hugs (“from a social distance” these days but think “hearty hugs”).
    PS. Love the colorful veggie combo in your picture. I can be a “painting”. :>))

    • amie-sue says:

      Good morning GG,

      It’s my pleasure. There is SO much information on this site that things get overlooked so I like to shine the light on things so people can really see all the wonderful information that is at their fingertips.

      Sacha Inchi protein flour (powder) has a luxuriously fine texture and nutty flavor so you can mix it with other powders or use it on its own but mixing in water or plant-based milks, sprinkle it on yogurt or salads. It is a grain-free, easily digestible, complete plant protein with all nine essential amino acids. Along with a being a complete protein Sacha inchi is extremely high in Omega-3. It is also a great source of vitamins A and E, calcium, zinc, potassium, and fiber. It also has a uniquely high Tryptophan content which is used by your brain to make chemicals that regulate mood, sleep, and hunger levels.

      Have you ever tasted the Sacha Inchi”nut” before?

      I am so glad that you enjoyed this post… there always something to be learned! blessings and health, amie sue

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