image
image
 image
image
 image
 

Nutrition information Sorted by Grams of Protein

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Legumes and Legume Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Soy protein isolate, potassium type, crude protein basis 321 88.32 0.53 2.59
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO 388 87.75 4 0
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 380 86 4 0
Soy protein isolate 338 80.69 3.39 7.36
Soy protein isolate, potassium type 326 80.69 0.53 10.22
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 328 63.63 0.46 25.41
Soy protein concentrate, produced by alcohol extraction 331 58.13 0.46 30.91
Soy protein concentrate, produced by acid wash 331 58.13 0.46 30.91
Peanut flour, defatted 327 52.2 0.55 34.7
Soy flour, defatted, crude protein basis (N x 6.25) 327 51.46 1.22 33.92
Soy flour, low-fat, crude protein basis (N x 6.25) 369 50.93 6.7 33.58
Soy meal, defatted, raw, crude protein basis (N x 6.25) 337 49.2 2.39 35.89
Tofu, dried-frozen (koyadofu) 480 47.94 30.34 14.56
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 480 47.94 30.34 14.56
Soy flour, defatted 330 47.01 1.22 38.37
Soy flour, low-fat 372 46.53 6.7 37.98
Soy meal, defatted, raw 339 44.95 2.39 40.14
Soybeans, mature seeds, dry roasted 451 39.58 21.62 32.72
Meat extender 313 38.11 2.97 38.32
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 439 38.09 21.86 30.38
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 434 37.8 20.65 31.93
Soybeans, mature seeds, raw 416 36.49 19.94 30.16
Lupins, mature seeds, raw 371 36.17 9.74 40.38
Soybeans, mature seeds, roasted, no salt added 471 35.22 25.4 33.56
Soybeans, mature seeds, roasted, salted 471 35.22 25.4 33.55
Soy flour, full-fat, roasted 441 34.8 21.86 33.67
Soy flour, full-fat, raw 436 34.54 20.65 35.19
Peanut flour, low fat 428 33.8 21.9 31.27
Bacon bits, meatless 476 32 25.9 28.6
Winged beans, mature seeds, raw 409 29.65 16.32 41.71
Lentils, mature seeds, raw 338 28.06 0.96 57.09
Peanuts, all types, oil-roasted, with salt 599 28.03 52.5 15.26
Peanuts, spanish, oil-roasted, with salt 579 28.01 49.04 17.45
Peanuts, spanish, oil-roasted, without salt 579 28.01 49.04 17.45
Peanuts, valencia, oil-roasted, with salt 589 27.04 51.24 16.3
Peanuts, valencia, oil-roasted, without salt 589 27.04 51.24 16.3
Peanuts, all types, oil-roasted, without salt 581 26.35 49.3 18.92
Peanuts, spanish, raw 570 26.15 49.6 15.82
Broadbeans (fava beans), mature seeds, raw 341 26.12 1.53 58.29
Peanut butter, chunky, vitamin and mineral fortified 593 26.06 51.47 17.69
Peanut butter, smooth, reduced fat 520 25.9 34 35.65
Peanuts, virginia, oil-roasted, with salt 578 25.87 48.62 19.86
Peanuts, virginia, oil-roasted, without salt 578 25.87 48.62 19.86
Peanuts, all types, raw 567 25.8 49.24 16.13
Peanut butter, smooth, vitamin and mineral fortified 591 25.72 50.81 18.75
Papad 371 25.56 3.25 59.87
Beans, kidney, royal red, mature seeds, raw 329 25.33 0.45 58.33
Peanut butter, smooth style, without salt 593 25.21 51.03 19.29
Mungo beans, mature seeds, raw 341 25.21 1.64 58.99
Peanuts, virginia, raw 563 25.19 48.75 16.54
Peanuts, valencia, raw 570 25.09 47.58 20.91
Peanut butter, chunk style, with salt 589 25.07 49.7 21.09
Peanut butter, smooth style, with salt 599 24.97 52.28 18.42
Lentils, pink, raw 345 24.95 2.17 59.15
Peas, split, mature seeds, raw 341 24.55 1.16 60.37
Beans, kidney, california red, mature seeds, raw 330 24.37 0.25 59.8
Yardlong beans, mature seeds, raw 347 24.33 1.31 61.91
Peanut butter, chunk style, without salt 589 24.05 49.94 21.58
Peanut butter, reduced sodium 633 24 49.9 21.95
Hyacinth beans, mature seeds, raw 344 23.9 1.69 60.76
Mung beans, mature seeds, raw 347 23.86 1.15 62.62
Cowpeas, catjang, mature seeds, raw 343 23.85 2.07 59.64
WORTHINGTON FOODS, LOMA LINDA, BIG FRANKS, meatless franks, canned 232 23.77 13.88 2.97
Peanuts, all types, dry-roasted, with salt 585 23.68 49.66 21.51
Peanuts, all types, dry-roasted, without salt 585 23.68 49.66 21.51
Chicken, meatless 224 23.64 12.73 3.64
Beans, kidney, all types, mature seeds, raw 333 23.58 0.83 60.01
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 336 23.52 1.26 60.03
Beans, white, mature seeds, raw 333 23.36 0.85 60.27
Beans, cranberry (roman), mature seeds, raw 335 23.03 1.23 60.05
Fish sticks, meatless 290 23 18 9
Vegetarian fillets 290 23 18 9
Mothbeans, mature seeds, raw 343 22.94 1.61 61.52
Beans, kidney, red, mature seeds, raw 337 22.53 1.06 61.29
Chickpea flour (besan) 387 22.39 6.69 57.82
Beans, navy, mature seeds, raw 335 22.33 1.28 60.66
Beans, yellow, mature seeds, raw 345 22 2.6 60.7
Beans, great northern, mature seeds, raw 339 21.86 1.14 62.37
Pigeon peas (red gram), mature seeds, raw 343 21.7 1.49 62.78
Beans, black, mature seeds, raw 341 21.6 1.42 62.36
Lima beans, large, mature seeds, raw 338 21.46 0.69 63.38
Chicken, meatless, breaded, fried 234 21.28 12.77 8.51
Beans, black turtle soup, mature seeds, raw 339 21.25 0.9 63.25
Beans, small white, mature seeds, raw 336 21.11 1.18 62.25
Meatballs, meatless 197 21 9 8
Vegetarian meatloaf or patties 197 21 9 8
Beans, pink, mature seeds, raw 343 20.96 1.13 64.19
Beans, pinto, mature seeds, raw 318 20.7 1.35 57.76
Lima beans, thin seeded (baby), mature seeds, raw 335 20.62 0.93 62.83
GREEN GIANT, HARVEST BURGER, Original Flavor, All Vegetable Protein Patties, frozen 153 20 4.6 7.8
Beans, adzuki, mature seeds, raw 329 19.87 0.53 62.9
Frankfurter, meatless 233 19.61 13.73 7.7
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 364 19.3 6.04 60.65
Beans, french, mature seeds, raw 343 18.81 2.02 64.11
Tempeh 193 18.54 10.8 9.39
Sausage, meatless 257 18.53 18.16 9.84
Tempeh, cooked 197 18.19 11.38 9.35
Soyburger 179 17.91 5.97 13.4
Luncheon slices, meatless 189 17.78 11.11 4.44
Natto 212 17.72 11 14.36
Tofu, fried, prepared with calcium sulfate 271 17.19 20.18 10.5
Tofu, fried 271 17.19 20.18 10.49
Vegetarian stew 123 17 3 7
Soybeans, mature cooked, boiled, without salt 173 16.64 8.97 9.93
Soybeans, mature seeds, cooked, boiled, with salt 173 16.64 8.97 9.93
Tofu, raw, firm, prepared with calcium sulfate 145 15.78 8.72 4.28
Lupins, mature seeds, cooked, boiled, without salt 119 15.57 2.92 9.88
Lupins, mature seeds, cooked, boiled, with salt 119 15.57 2.92 9.88
Peanuts, all types, cooked, boiled, with salt 318 13.5 22.01 21.26
Falafel, home-prepared 333 13.31 17.8 31.84
Tofu, hard, prepared with nigari 146 12.68 9.99 4.39
Soybean, curd cheese 151 12.5 8.1 6.9
Miso 206 11.81 6.07 27.96
Bacon, meatless 310 10.68 29.52 6.32
Beans, winged, mature seeds, cooked, boiled, without salt 147 10.62 5.84 14.94
Winged beans, mature seeds, cooked, boiled, with salt 147 10.62 5.84 14.94
Soy sauce made from soy (tamari) 60 10.51 0.1 5.57
Tofu, extra firm, prepared with nigari 96 10.41 6.21 1.96
Beans, white, mature seeds, cooked, boiled, with salt 139 9.73 0.35 25.1
Beans, white, mature seeds, cooked, boiled, without salt 139 9.73 0.35 25.09
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt 123 9.49 0.17 21.85
Beans, kidney, royal red, mature seeds, cooked, boiled with salt 123 9.49 0.17 21.85
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt 136 9.34 0.46 24.46
Beans, cranberry (roman), mature seeds, cooked, boiled, with salt 136 9.34 0.46 24.46
Beans, yellow, mature seeds, cooked, boiled, without salt 144 9.16 1.08 25.27
Beans, yellow, mature seeds, cooked, boiled, with salt 144 9.16 1.08 25.27
Beans, kidney, california red, mature seeds, cooked, boiled, without salt 124 9.13 0.09 22.41
Beans, kidney, california red, mature seeds, cooked, boiled, with salt 124 9.13 0.09 22.41
Beans, pinto, mature seeds, cooked, boiled, without salt 140 9.12 0.81 24.85
Beans, pink, mature seeds, cooked, boiled, without salt 149 9.06 0.49 27.91
Beans, pink, mature seeds, cooked, boiled, with salt 149 9.06 0.49 27.91
Lentils, mature seeds, cooked, boiled, without salt 116 9.02 0.38 20.13
Lentils, mature seeds, cooked, boiled, with salt 116 9.02 0.38 20.13
Beans, small white, mature seeds, cooked, boiled, without salt 142 8.97 0.64 25.81
Beans, small white, mature seeds, cooked, boiled, with salt 142 8.97 0.64 25.81
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 8.86 2.59 27.42
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt 164 8.86 2.59 27.42
Beans, black, mature seeds, cooked, boiled, without salt 132 8.86 0.54 23.71
Beans, black, mature seeds, cooked, boiled, with salt 132 8.86 0.54 23.71
Beans, navy, mature seeds, cooked, boiled, without salt 142 8.7 0.57 26.31
Beans, navy, mature seeds, cooked, boiled, with salt 142 8.7 0.57 26.31
Beans, kidney, red, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.81
Beans, kidney, all types, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, red, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, all types, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.8
Peas, split, mature seeds, cooked, boiled, without salt 118 8.34 0.39 21.1
Peas, split, mature seeds, cooked, boiled, with salt 118 8.34 0.39 21.1
Beans, great northern, mature seeds, cooked, boiled, without salt 118 8.33 0.45 21.09
Beans, great northern, mature seeds, cooked, boiled, with salt 118 8.33 0.45 21.09
Yardlong beans, mature seeds, cooked, boiled, without salt 118 8.29 0.45 21.09
Yardlong beans, yardlong, mature seeds, cooked, boiled, with salt 118 8.29 0.45 21.09
Beans, pinto, mature seeds, cooked, boiled, with salt 137 8.21 0.52 25.65
Beans, black turtle soup, mature seeds, cooked, boiled, without salt 130 8.18 0.35 24.35
Beans, black turtle soup, mature seeds, cooked, boiled, with salt 130 8.18 0.35 24.35
Tofu, salted and fermented (fuyu) 116 8.15 8 5.15
Tofu, salted and fermented (fuyu), prepared with calcium sulfate 116 8.15 8 5.15
Hyacinth beans, mature seeds, cooked, boiled, without salt 117 8.14 0.58 20.7
Hyacinth beans, mature seeds, cooked, boiled, with salt 117 8.14 0.58 20.7
Cowpeas, catjang, mature seeds, cooked, boiled, without salt 117 8.13 0.71 20.32
Cowpeas, catjang, mature seeds, cooked, boiled, with salt 117 8.13 0.71 20.32
Tofu, raw, regular, prepared with calcium sulfate 76 8.08 4.78 1.88
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 77 8.04 4.46 2.97
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt 126 8.04 0.38 23.31
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt 126 8.04 0.38 23.31
Sandwich spread, meatless 149 8 9 9
Hummus, commercial 166 7.9 9.6 14.29
Mothbeans, mature seeds, cooked, boiled, without salt 117 7.81 0.55 20.96
Mothbeans, mature seeds, cooked, boiled, with salt 117 7.81 0.55 20.96
Lima beans, large, mature seeds, cooked, boiled, without salt 115 7.8 0.38 20.88
Lima beans, large, mature seeds, cooked, boiled, with salt 115 7.8 0.38 20.88
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 116 7.73 0.53 20.76
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt 116 7.73 0.53 20.76
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt 110 7.6 0.4 19.65
Broadbeans (fava beans), mature seeds, cooked, boiled, with salt 110 7.6 0.4 19.65
Mungo beans, mature seeds, cooked, boiled, without salt 105 7.54 0.55 18.34
Mungo beans, mature seeds, cooked, boiled, with salt 105 7.54 0.55 18.34
Beans, navy, mature seeds, canned 113 7.53 0.43 20.45
Beans, adzuki, mature seeds, cooked, boiled, without salt 128 7.52 0.1 24.77
Beans, adzuki, mature seed, cooked, boiled, with salt 128 7.52 0.1 24.77
MORI-NU, Tofu, silken, extra firm 55 7.4 1.9 2
Beans, great northern, mature seeds, canned 114 7.37 0.39 21.03
Beans, white, mature seeds, canned 117 7.26 0.29 21.94
Beans, french, mature seeds, cooked, boiled, without salt 129 7.05 0.76 24.02
Beans, french, mature seeds, cooked, boiled, with salt 129 7.05 0.76 24.02
Mung beans, mature seeds, cooked, boiled, without salt 105 7.02 0.38 19.15
Mung beans, mature seeds, cooked, boiled, with salt 105 7.02 0.38 19.15
MORI-NU, Tofu, silken, lite extra firm 38 7 0.7 1
MORI-NU, Tofu, silken, firm 62 6.9 2.7 2.4
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt 121 6.76 0.38 23.25
Pigeon peas (red gram), mature seeds, cooked, boiled, with salt 121 6.76 0.38 23.25
Beans, baked, canned, with franks 142 6.75 6.57 15.39
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 61 6.55 3.69 1.8
Beans, baked, canned, with beef 121 6.38 3.45 16.91
MOR-NU, Tofu, silken, lite firm 37 6.3 0.8 1.1
Beans, black turtle soup, mature seeds, canned 91 6.03 0.29 16.56
Chili with beans, canned 112 5.71 5.49 11.91
Beans, baked, home prepared 151 5.54 5.15 21.39
Beans, cranberry (roman), mature seeds, canned 83 5.54 0.28 15.12
Refried beans, canned (includes USDA commodity) 94 5.49 1.26 15.53
Broadbeans (fava beans), mature seeds, canned 71 5.47 0.22 12.41
Beans, baked, canned, with pork and sweet sauce 111 5.31 1.46 20.98
Beans, kidney, red, mature seeds, canned 85 5.25 0.34 15.59
Beans, kidney, all types, mature seeds, canned 81 5.2 0.31 14.88
Beans, baked, canned, with pork 106 5.19 1.55 19.98
Soy sauce made from soy and wheat (shoyu) 53 5.17 0.08 8.51
Soy sauce made from soy and wheat (shoyu), low sodium 53 5.17 0.08 8.51
Beans, baked, canned, with pork and tomato sauce 98 5.16 1.03 19.39
Beans, chili, barbeque, ranch style, cooked 97 5 1 16.95
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 119 4.95 1.14 22.62