Plant- Based Protein Chart

The following is a chart is adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods, it does not include any dairy or soy.  Please note that in order to determine the amount of protein that is optimal for your body, use the following formula that is based on a vegetarian recommendation:

Convert weight to kg (pounds/2.2)
Multiply kg by .9 = Protein recommendation in grams

Nut/Seed (1/4 Cup; 4 tbs)	Protein (g)
Chia Seed	12
Hemp Seed	10
Flax Seed	8
Sunflower Seed	8
Salba	7.4
Almond	7
Pumpkin Seed	7
Sesame Seed	7
Pistachio	6
Walnut	5
Brazil Nut	5
Hazelnut	5
Pine Nut	4
Cashew	4
Beans (1 Cup cooked)	Protein (g)
Lentil	18
Adzuki	17
Cannellini (white beans)	17
Cranberry bean	17
Navy Bean	16
Split Peas	16
Anasazi	15
Black Bean	15
Garbanzos (chick peas)	15
Kidney Bean	15
Great Northern Beans	15
Lima Beans	15
Pink Beans	15
Black-eyed Peas	14
Mung Beans	14
Pinto Beans	14
Green Peas	9
Grains (1 Cup cooked)	Protein (g)
Triticale	25
Millet	8.4
Amaranth	7
Oat, bran	7
Wild Rice	7
Rye Berries	7
Whole Wheat Couscous	6
Bulgar Wheat	6
Buckwheat	6
Teff	6
Oat Groats	6
Barley	5
Quinoa	5
Brown Rice	5
Spelt	5
Vegetables (cooked)	Protein (g)
Corn (1 large cob)	5
Potato (with skin)	5
Mushroom, Oyster (1 cup)	5
Collard Greens (1 cup)	4
Peas (1/2 cup)	4
Artichoke (medium)	4
Broccoli (1 cup)	4
Brussel Sprouts (1 cup)	4
Mushroom,Shitake (1 cup)	3.5
Fennel (1 medium bulb)	3
Swiss Chard (1 cup)	3
Kale (1 cup)	2.5
Asparagus (5 spears)	2
String Beans (1 cup)	2
Beets (1 cup)	2
Sweet Potato (1 cup)	3
Cabbage (1 cup)	2
Carrot (1 cup)	2
Cauliflower (1 cup)	2
Rutabaga	2
Squash	2
Celery (1 cup)	1
Spinach (1 cup)	1
Bell Peppers (1 cup)	1
Cucumber (1 cup)	1
Eggplant (1 cup)	1
Leeks (1 cup)	1
Lettuce (1 cup)	1
Okra (1/2 cup)	1
Onion (1/2 cup)	1
Other Sources	Protein (g)
Egg	6
Sunwarrior Rice Protein (scoop)	17
Avocado (1 medium)	4
Cherimoya	7
Durian (1 cup)	4
Sapote (1 medium)	5

[via The Holy Kale]