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The Protein Encyclopedia

Plant protein sources

Legumes, soy, nuts, seeds, grains & pseudo-grains

Almonds

Plant · nut

21gper 100 g

1.5gleucine

Amaranth (cooked)

Plant · grain

3.8gper 100 g

3.8g1/2 cup

0.3gleucine

Black Beans (cooked)

Plant · legume

8.9gper 100 g

8.9g1/2 cup

0.7gleucine

Brazil Nuts

Plant · nut

14gper 100 g

1.1gleucine

Brown Rice (cooked)

Plant · grain

2.7gper 100 g

0.2gleucine

Buckwheat (cooked)

Plant · grain

3.4gper 100 g

3.4g1/2 cup

0.3gleucine

Cashews

Plant · nut

18gper 100 g

1.4gleucine

Chia Seeds

Plant · seed

17gper 100 g

1.3gleucine

Chickpeas (canned, drained)

Plant · legume

8.4gper 100 g

7.2g1/2 cup

0.4gleucine

Edamame

Plant · soy

11gper 100 g

0.9gleucine

Flax Seeds

Plant · seed

18gper 100 g

1.3gleucine

Hazelnuts

Plant · nut

15gper 100 g

1.1gleucine

Hemp Seeds (hulled)

Plant · seed

32gper 100 g

2.2gleucine

Kidney Beans (boiled)

Plant · legume

8.6gper 100 g

10.3g1/2 cup

0.7gleucine

Macadamia

Plant · nut

0.6gleucine

Natto

Plant · soy

18gper 100 g

1.4gleucine

Navy Beans

Plant · legume

8.2gper 100 g

8.2g1/2 cup

0.6gleucine

Oats (dry)

Plant · grain

17gper 100 g

1.2gleucine

Pasta (cooked)

Plant · grain

0.4gleucine

Peanut Butter

Plant · nut

25gper 100 g

0.7gleucine

Peanuts (dry roasted)

Plant · nut

24gper 100 g

9.6g1/4 cup

0.7gleucine

Pecans

Plant · nut

0.7gleucine

Pinto Beans

Plant · legume

0.7gleucine

Pistachios

Plant · nut

20gper 100 g

1.6gleucine

Pumpkin Seeds

Plant · seed

30gper 100 g

2.4gleucine

Quinoa (cooked)

Plant · grain

4.4gper 100 g

0.3gleucine

Red Lentils (boiled)

Plant · legume

7.6gper 100 g

0.6gleucine

Seitan (wheat gluten)

Plant · grain

25gper 100 g

1.8gleucine

Sesame Seeds

Plant · seed

18gper 100 g

1.3gleucine

Soy Milk (fortified)

Plant · soy

3.3gper 100 g

0.4gleucine

Soybeans (cooked)

Plant · soy

16.6gper 100 g

1.3gleucine

Sunflower Seeds

Plant · seed

21gper 100 g

1.5gleucine

Tempeh

Plant · soy

19gper 100 g

1.5gleucine

Tofu (firm)

Plant · soy

17gper 100 g

17g1/2 block

1.3gleucine

Walnuts

Plant · nut

15gper 100 g

1.2gleucine

White Rice (cooked)

Plant · grain

2.7gper 100 g

2.7g1/2 cup

0.2gleucine

Whole Wheat Bread

Plant · grain

13gper 100 g

5.6g2 slices

0.4gleucine

DIAAS ≥ 100 Excellent 75–99 High 50–74 Moderate < 50 Low: pair it What do these scores mean?

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