​I have read and seen many articles and speeches on the protein myth. Words are all great, yet facts speak volumes, so here I am going to share the raw facts about the content levels of protein in various foods. This information may serve as a guide for your eating habits.

We show you that a plant-based protein diet is easily achievable and the options are staggering.

I prefer facts and science over rhetoric or corporate-driven advertising forming my beliefs about what is actually in our food.

My initial beliefs came from family, and I suspect they got it from propaganda. Below is a simple table with foods ranked on a comparison basis by weight.

Nutritionists suggest the protein requirement is approximately 0.8 grammes per kilogramme of body weight. So at 70 kg (which seems to be an average weight for humans), one would need approximately 56 grammes of protein, which could simply be gained by eating 220 grammes of peanuts or a host of selected foods. Simply see below.
Explore—there are loads of options.

Protein Rich Foods

Food

​


Soy Beans
Peanuts
Vegemite, KRAFT
Almonds
Black Beans
Sunflower seeds
Pistachios
Cocoa, powder
Chick Peas
Tempeh
Sesame Seeds
Cashews
Tahini
Quinoa
Buckwheat
Falafel
Oats, rolled, UNCLE TOBYS
Oats, traditional, UNCLE TOBYS
Cereal, Weet Bix, SANITARIUM
Biscuit, Salada, ARNOTTS
Biscuit, Vita Weat, ARNOTTS
Edemame
Bean, kidney, raw
Lima Beans
Hummus
Tofu
Bean, broad, raw
Garlic, raw, peeled
Pea, green, raw
Broccoli, raw
Corn, sweet, raw
Brussels sprout, raw
Bean, purple, raw
Mushroom, common,raw
Bean sprouts, raw
Okra, raw
Coconut, fresh
Passionfruit, raw
Spinach, Chinese, raw
Spinach, Water, raw
Watercress, raw
Artichoke, raw, Globe
Chili, green, raw
Chives, raw, Chinese
Rice
Squash, Button, raw
Asparagus, raw
Potato, Pale skin, raw, peeled
Olive, green, raw
Parsley, continental, raw
Potato, red skin, raw, peeled
Spinach, English, raw
Bean, butter, raw
Cabbage, mustard, raw
Potato, new, raw, peeled
Bean, green, raw
Cabbage, red, raw
Cauliflower, raw
Mulberry, raw
Pumpkin Nugget, raw, peeled
Squash, Scallopini, raw
Zucchini, golden, raw
Artichoke, raw, peeled, Jerusalem
Leek, raw
Pumpkin, butternut, raw, peeled
Tamarillo, raw, peeled
Avocado, raw
Beetroot, raw, peeled
Parsley, common,raw
Pomegranate, raw, peeled
Taro, raw, peeled
Chicory, raw
Parsnip, raw, peeled
Seaweed
Banana, common, raw, peeled
Capsicum, red, raw
Onion, mature, white, raw, peeled
Onion, spring, raw
Strawberry, raw
Onion, mature, brown, raw peeled
Banana, Sugar, raw, peeled
Capsicum, green, raw
Chives, raw
Endive, raw
Rhubarb, raw
Shallot, raw, peeled
Silverbeet, raw
Chili, red, raw
Custard Apple, raw, peeled
Fig, raw
Kiwifruit, raw, peeled
Olives, black Spanish, sliced
Sweet Potato, white, raw, peeled
Cabbage, white, raw
Grape, raw, Cornichon
Lettuce, mignonette, raw
Turnip, white, raw, peeled
Grape, raw, Ruby Sultana
Olives, black Spanish, whole
Cabbage, raw, Chinese
Eggplant, raw
Lychee, raw, peeled
Nectarine, raw
Orange, Navel, raw, peeled
Cherry, raw
Fennel, raw
Loquat, raw, peeled
Mandarin, Ellendale, raw, peeled
Mango, raw, peeled
Orange, Valencia, raw, peeled
Pineapple, raw, peeled
Semolina, cooked
Tomato, common, raw
Grapefruit, raw, peeled
Lettuce, raw, common
Melon, bitter, raw
Peach, raw
Swede, raw, peeled
Zucchini, green, raw
Apricot, raw
Carrot, mature, raw, peeled
Ginger, raw, peeled
Grape, raw, Waltham Cross
Lime, raw, peeled
Radish, red, raw
Carrot, baby, raw, peeled
Guava, raw, Hawaiian
Marrow, raw, peeled
Melon, hairy, raw
Melon, Honey Dew, raw, peeled
Radish, oriental, raw
Celery, raw
Fig, conserve, IXL
Grape,raw, Green Sultana
Lemon, raw, peeled
Persimmon, raw, peeled
Plum, red flesh, raw
Tangelo, raw, peeled
Plum, yellow flesh, raw
Quince, raw, peeled
Rockmelon, raw, peeled
Tomato, cherry, raw
Cucumber, common, raw, peeled
Pawpaw, raw, peeled
Prickly Pear, raw, peeled
Apple, raw
Pear, raw, Brown
Pear, raw, unpeeled, Packhams
Pear, raw, Williams
Watermelon, raw, peeled

​Protein per 100g 
 

​
36.00
 26.00
 24.40
 21.00
 21.00
 21.00
 20.00
 19.60
 19.00
 19.00
 18.00
 18.00
 17.00
 14.00
 13.00
 13.00
 12.80
 12.80
 12.00
 11.40
 11.20
 11.00
 8.70
 8.00
 8.00
 8.00
 6.90
 6.10
 5.80
 4.70
 4.20
 3.80
 3.70
 3.60
 3.10
 3.10
 3.00
 3.00
 2.90
 2.90
 2.90
 2.80
 2.80
 2.70
 2.70
 2.70
 2.50
 2.50
 2.40
 2.40
 2.40
 2.40
 2.30
 2.30
 2.30
 2.20
 2.20
 2.20
 2.20
 2.20
 2.20
 2.20
 2.10
 2.10
 2.10
 2.00
 1.90
 1.90
 1.90
 1.90
 1.90
 1.80
 1.80
 1.70
 1.70
 1.70
 1.70
 1.70
 1.70
 1.60
 1.50
 1.50
 1.50
 1.50
 1.50
 1.50
 1.50
 1.40
 1.40
 1.40
 1.40
 1.40
 1.40
 1.30
 1.30
 1.30
 1.30
 1.20
 1.20
 1.10
 1.10
 1.10
 1.10
 1.10
 1.00
 1.00
 1.00
 1.00
 1.00
 1.00
 1.00
 1.00
 1.00
 0.90
 0.90
 0.90
 0.90
 0.90
 0.90
 0.80
 0.80
 0.80
 0.80
 0.80
 0.80
 0.70
 0.70
 0.70
 0.70
 0.70
 0.70
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.50
 0.50
 0.50
 0.50
 0.40
 0.40
 0.40
 0.30
 0.30
 0.30
 0.30
 0.30

70kg average body weight - kilos needed per day to meet protein guide lines
 
​0.16 kilograms
 0.22 kilograms
 0.23 kilograms
 0.27 kilograms
 0.27 kilograms
 0.27 kilograms
 0.28 kilograms
 0.29 kilograms
 0.29 kilograms
 0.29 kilograms
 0.31 kilograms
 0.31 kilograms
 0.33 kilograms
 0.40 kilograms
 0.43 kilograms
 0.43 kilograms
 0.44 kilograms
 0.44 kilograms
 0.47 kilograms
 0.49 kilograms
 0.50 kilograms
 0.51 kilograms
 0.64 kilograms
 0.70 kilograms
 0.70 kilograms
 0.70 kilograms
 0.81 kilograms
 0.92 kilograms
 0.97 kilograms
 1.19 kilograms
 1.33 kilograms
 1.47 kilograms
 1.51 kilograms
 1.56 kilograms
 1.81 kilograms
 1.81 kilograms
 1.87 kilograms
 1.87 kilograms
 1.93 kilograms
 1.93 kilograms
 1.93 kilograms
 2.00 kilograms
 2.00 kilograms
 2.07 kilograms
 2.07 kilograms
 2.07 kilograms
 2.24 kilograms
 2.24 kilograms
 2.33 kilograms
 2.33 kilograms
 2.33 kilograms
 2.33 kilograms
 2.43 kilograms
 2.43 kilograms
 2.43 kilograms
 2.55 kilograms
 2.55 kilograms
 2.55 kilograms
 2.55 kilograms
 2.55 kilograms
 2.55 kilograms
 2.55 kilograms
 2.67 kilograms
 2.67 kilograms
 2.67 kilograms
 2.80 kilograms
 2.95 kilograms
 2.95 kilograms
 2.95 kilograms
 2.95 kilograms
 2.95 kilograms
 3.11 kilograms
 3.11 kilograms
 3.29 kilograms
 3.29 kilograms
 3.29 kilograms
 3.29 kilograms
 3.29 kilograms
 3.29 kilograms
 3.50 kilograms
 3.73 kilograms
 3.73 kilograms
 3.73 kilograms
 3.73 kilograms
 3.73 kilograms
 3.73 kilograms
 3.73 kilograms
 4.00 kilograms
 4.00 kilograms
 4.00 kilograms
 4.00 kilograms
 4.00 kilograms
 4.00 kilograms
 4.31 kilograms
 4.31 kilograms
 4.31 kilograms
 4.31 kilograms
 4.67 kilograms
 4.67 kilograms
 5.09 kilograms
 5.09 kilograms
 5.09 kilograms
 5.09 kilograms
 5.09 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 5.60 kilograms
 6.22 kilograms
 6.22 kilograms
 6.22 kilograms
 6.22 kilograms
 6.22 kilograms
 6.22 kilograms
 7.00 kilograms
 7.00 kilograms
 7.00 kilograms
 7.00 kilograms
 7.00 kilograms
 7.00 kilograms
 8.00 kilograms
 8.00 kilograms
 8.00 kilograms
 8.00 kilograms
 8.00 kilograms
 8.00 kilograms
 9.33 kilograms
 9.33 kilograms
 9.33 kilograms
 9.33 kilograms
 9.33 kilograms
 9.33 kilograms
 9.33 kilograms
 11.20 kilograms
 11.20 kilograms
 11.20 kilograms
 11.20 kilograms
 14.00 kilograms
 14.00 kilograms
 14.00 kilograms
 18.67 kilograms
 18.67 kilograms
 18.67 kilograms
 18.67 kilograms
 18.67 kilograms

All Animals get Protein from Plants

We are often led to believe that animals are the prime source for all protein, yet the food chain dictates that all animals derive their protein from plants at some point.

Animals eat animals, yes, but follow the food chain far enough, and you will find it all starts with plants. Yep, protein's pure source is green.

​What does a daily intake of approximately 56 grammes of protein look like?

Option 1
Peanuts—50 grammes = 13 grams protein
Black beans—100 grammes = 21 grams protein
Peas—100 grammes = 6 grams

Option 2
Soybeans—100 grammes = 36 grams protein
Cashews—100 grammes = 18 grams protein
Broccoli—100 grammes = 5 grams
​

There are plenty of nutrient-rich food options and ways to consume all the protein we need without having to consume large amounts of food. More generally, fresh fruit and vegetables are loaded with such a diverse range of nutrients that when you start eating more, your body will likely start to come alive with energy.