SpirulinaRaw Spirulina Seaweed462.3NA10.7730.72NA42.34882.73770.7734922.8
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3140.7NA4.952821.87NA19115954.127.31.141521.2
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.2373186521
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.620
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips2800.67NA6.82831.8NA3302027336.7129817.7
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.7211017.5
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.626440417.3
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA16610172137324316.6
Pumpkin LeavesRaw Pumpkin Leaves2050.7NA11.72001.87NA54722954.74581.0548916.6
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus1000.58NA3.155.60.78NA27295621.716.72.2852316.4
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.6413415.4
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.1636615.3
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.3327114.6
Sprouted Kidney BeansRaw Sprouted Kidney Beans58.60.55NA2.872.40.63NA1286452.0720.71.3831314.5
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.542114.4
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2170.66NA6.621481.76NA3115693.124131014
UV Exposed White MushroomRaw White Mushroom Exposed to UV13.61.45NA2.27410.21NA391144542.322.72.3642014
White MushroomsRaw White Mushrooms13.61.45NA2.27410.21NA391144542.322.72.3642014
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.9638114
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.9638114
Stir-Fried White MushroomsMushrooms, white, stir-fried15.41.1NA0.9642.30.18NA404152353.5462.235013.8
Water ConvolvulusRaw Water Convolvulus 4050.12NA8.83740.84NA20516424.745950.9548713.7
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.3225813.7
Frozen AsparagusFrozen Asparagus, Unprepared1040.57NA3.0458.30.85NA26710547.133.32.4638313.5
Fiddlehead FernsRaw Fiddlehead Ferns940.94NA3.851001.5NA2971088NA2.942.4426113.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.713
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.479613
Cooked Malabar SpinachMalabar spinach, cooked5390.48NA6.432091.1NA15711133.92391.340213
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.9544113
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.339713
Yeast extract spreadYeast extract spread36.20.13NA2.2970.14NA56.211351518272.262213
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.9544213
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu175NANA2NANANANANANA39NA9713
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1000.68NA2250.94NA16744423.3333.33.979912.8
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared70.60.65NA2.15562.76NA171379NA02.126212.7
Frozen SpinachUnprepared Frozen Spinach4450.5NA6.52592.43NA169119320.72551.9331112.5
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu186NANA1.57NANANANANANA5.7NA12312.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.1546612.5
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.339712.4
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm320NANA1.76NANANA164NANA5.4NA11412.4
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.11400239912.2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.39912
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.512
Canned Straw MushroomsCanned Straw Mushrooms, Solids31.30.42NA4.47220.31NA19124447.512002.128112
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.0549412
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.9820412
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.4426211.8
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.0514311.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5430.24NA7.7685.71.05NA1143904.385.70.7644311.7
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.3380111.7
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.3811311.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.0610611.6
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.431211.6
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.4673311.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm208NANA1.48NANANANANANA24.3NA67.211.5
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2650.63NA6701.7NA1659204.5900.9546511.5
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu200NANA1.93NANANANANANA29.5NA9411.4
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV822.27NA1.8410.65NA545203611827.3541911.4
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini822.27NA1.8410.65NA545203611827.3541911.4
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu225NANA1.63NANANANANANA28.8NA10511.4
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3580.58NA4.983.31.55NA11319173.758.330.8838411.3
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV10.31.34NA1.38450.23NA466150775.5382.2431311.3
Grilled Portabella MushroomsMushrooms, portabella, grilled10.31.34NA1.38450.23NA466150775.5382.2431311.3
Canned AsparagusCanned Asparagus Solids84.20.51NA9.6352.60.89NA2269058.9515112.149511.3
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.7742211.2
Microwaved White MushroomsMushrooms, white, microwaved171.06NA0.94400.18NA363139451.448.62.125311
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.249111
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.3132411
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.15NA2.1871.41.16NA1966436.885.71.0732411
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm267NANA1.74NANANA140NANA7.6NA8911
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.746611
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.7342111
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.8730211
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.679011
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu132NANA2.6NANANANANANA57.6NA14911
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.8535211
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.610.7
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2290.21NA2.1471.41.1NA27916072.8664.31.368010.7
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.767110.7
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.4332410.6
Broccoli LeavesRaw Broccoli Leaves1710.16NA3.1489.30.82NA236116110.7961.4332410.6
Broccoli StalksRaw Broccoli Stalks1710.16NA3.1489.30.82NA236116110.7961.4332410.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.0511110.6
Boiled Mustard SpinachBoiled and Drained Mustard Spinach9880.31NA543.81.7NA11317813.7587.50.6959110.6
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.9333610.6
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1240.59NA32761.58NA22617712.6538.20.8826110.6
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.410.6
TempehTempeh580.29NA1.4420.68NA13921504.70.593110.6
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.1731210.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.810.5
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.39810.5
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2700.11NA6.61500.72NA21014204.56100.846510.4
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.5473610.4
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.8836710.3
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.5473610.2
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.510.2
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.8546410
Sprouted Mung BeansRaw Sprouted Mung Beans43.30.55NA3.03700.63NA1804972201.3730110
Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.5528910
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.3327010
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Protein content per 100 kcal
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Protein per 100 calories.
Top 5 fruits, legumes & vegetables with most amount of protein per 100 calories are:
- Raw Spirulina Seaweed
- Boiled and Drained Leafy Tips Cowpeas
- Raw Watercress
- Dried Spirulina Seaweed
- Raw Balsam-pear , Leafy Tips