Plant-Powered Protein List
From The Plant-Powered Diet by Sharon Palmer, RD
Sat Fat= saturated fat; DV= Daily Value, based on 2,000 calories/day; oz= ounce; g= gram; tbsp= tablespoon
Plant-Powered Serving Calories Protein Fat Sat Star Nutrients*
Proteins Size Fat (at least 10% DV per serving)
Almonds 1 oz 169 6g 15 g 1g Fiber, vitamin E, riboflavin, magnesium, manganese,
(23 nuts) phosphorus, copper
Black beans, cooked 1/2 cup 114 8g 0.5 g 0g Fiber, thiamin, folate, iron, magnesium, phosphorus,
manganese
Black-eyed peas, 1/2 cup 100 7g 0.5 g 0g Fiber, thiamin, folate, iron, magnesium, phosphorus,
cooked copper, manganese
Brazil nuts 1 oz 190 4g 19 g 5g Thiamin, magnesium, phosphorus, copper,
(6–8 nuts) manganese, selenium
Cashews 1 oz 160 4g 13 g 3g Vitamin K, iron, magnesium, phosphorus, zinc,
(18 nuts) copper, manganese
Chia seeds 1 oz 137 4g 9g 1g Fiber, calcium, phosphorus, manganese
(2-1/2 tbsp)
Chickpeas 1/2 cup 135 8g 2g 0g Fiber, folate, iron, magnesium, phosphorus, copper,
(garbanzo beans), manganese
cooked
Fava beans, cooked 1/2 cup 94 7g 0.5 g 0g Fiber, folate, phosphorus, copper, manganese
Flaxseeds 1 oz 150 5g 12 g 1g Fiber, thiamin, magnesium, phosphorus, copper,
(3 tbsp) manganese, selenium
Hazelnuts 1 oz 181 4g 17 g 1g Fiber, vitamin E, magnesium, copper, manganese
(21 nuts)
Hemp seeds, shelled 1 oz 157 9g 12 g 1g Iron, magnesium, zinc
(3 tbsp)
Kidney beans, 1/2 cup 113 8g 0.5 0g Fiber, folate, iron, phosphorus, potassium,
cooked manganese
Lentils, cooked 1/2 cup 115 9g 0.5 g 0g Fiber, thiamin, folate, iron, phosphorus, potassium,
magnesium, zinc, copper, manganese
Macadamia nuts 1 oz 203 2g 21 g 3g Thiamin, copper, manganese
(10–12 nuts)
Peanut butter 2 tbsp 188 8g 16 g 3g Fiber, vitamin E, niacin, magnesium, phosphorus,
manganese
Peanuts 1 oz 164 7g 14 g 2g Vitamin E, niacin, folate, magnesium, phosphorus,
(28 “nuts”) manganese
Pecans 1 oz 199 3g 21 g 2g Fiber, copper, manganese
(19 halves)
Pine nuts 1 oz 190 4g 19 g 1g Vitamins E and K, magnesium, phosphorus, zinc,
(3 tbsp) copper, manganese
Pinto beans, cooked 1/2 cup 123 8g 0.5 g 0g Fiber, thiamin, vitamin B6, folate, iron, magnesium,
phosphorus, potassium, manganese
Pistachios 1 oz 160 6g 13 g 2g Fiber, thiamin, vitamin B6, phosphorus, copper,
(3-1/2 tbsp) manganese
Pumpkin seeds 1 oz 153 7g 13 g 2g Vitamin K, iron, magnesium, phosphorus, zinc,
(pepitas), hulled (3 tbsp) copper, manganese
Sesame seeds 1 oz 160 5g 14 g 2g Fiber, thiamin, vitamin B6, calcium, iron, magnesium,
(3 tbsp) phosphorus, zinc, copper, manganese
Soybeans, cooked 1c 254 22 g 12 g 1g Fiber, vitamins K and B6, riboflavin, folate, iron,
magnesium, phosphorus, potassium, copper,
manganese
Split peas, cooked 1/2 cup 116 8g 0.5 g 0g Fiber, thiamin, folate, potassium, manganese
Sunflower seeds, 1 oz 163 5g 14 g 1g Fiber, vitamins E and B6, niacin, folate, pantothenic
hulled (3-1/2 tbsp) acid, phosphorus, zinc, copper, manganese,
selenium
Tofu, regular, with 1/2 cup 94 10 g 6g 1g Calcium, iron, phosphorus, copper, manganese,
added calcium (4 oz) selenium
Walnuts 1 oz 185 4g 18 g 2g Magnesium, phosphorus, copper, manganese,
(14 halves)
White beans, cooked 1/2 cup 127 8g 0.5 g 0g Fiber, thiamin, folate, iron, magnesium, phosphorus,
potassium, manganese
Source: Data from USDA National Nutrient Database for Standard Reference, [Link]
© 2013 Today’s Dietitian
