Beans
Black beans (1 cup) 15 grams
Black eyed peas (1 cup) 13 grams
Chickpeas (1 cup) 15 grams
Kidney beans (1 cup) 15 grams
Lentils (1 cup) 18 grams
Lima beans (1 cup) 15 grams
Pinto beans (1 cup) 15 grams
Soy beans (1 cup) 29 grams
Vegetarian baked beans (1 cup) 12 grams
Dairy, Eggs and Dairy Substitutes
Almond milk (1 cup) 1 gram
Egg (one large) 6 grams
Cheddar cheese (2 tbsp) 7 grams
Cottage cheese (1 cup) 10 grams
Cow’s milk (1 cup) 8 grams
Soy milk (1 cup) 3-10 grams
Soy yoghurt (3/4 cup) 6 grams
Rice milk (1 cup) 1 gram
Grains
Amaranth, cooked (1 cup) 14 grams
Bagel (1 medium) 9 grams
Brown rice, cooked (1 cup) 5 grams
Bulgur, cooked (1 cup) 5 grams
Millet, cooked (1 cup) 8 grams
Oatmeal, cooked (1 cup) 6 grams
Quinoa, cooked (1 cup) 11 grams
Spaghetti, cooked (1 cup) 7 grams
White rice, cooked (1 cup) 4 grams
Whole wheat bread
(2 slices) 5 grams
Wild rice, cooked (1 cup) 7 grams
Nuts and Seeds
Almonds (1/4 cup) 6 grams
Almond butter (2tbsp) 5 grams
Cashews (1/4 cup) 5 grams
Peanuts (1/4 cup) 6 grams
Peanut butter (2tbsp) 8 grams
Pistachios (1/4 cup) 6 grams
Sesame seeds (1/8 cup) 6 grams
Sunflower seeds (1/4 cup) 6 grams
Vegetables
Asparagus (1 cup) 5 grams
Avocado (1 medium) 10 grams
Broccoli (1 cup) 5 grams
Peas, cooked (1 cup) 9 grams
Potato, cooked (1 medium) 4 grams
Spinach, cooked (1 cup) 6 grams
Sweet corn, cooked (1 cup) 5 grams
Sweet potato, cooked (1 cup) 2 grams
Prepared Vegetarian Foods
Seitan (1 cup) 15 grams
Tempeh (1 cup) 31 grams
Textured Vegetable Protein
(TVP) (1 cup) 8 grams
Tofu, firm (1 cup) 22 grams
Vegetarian hot dog 8-26 grams
Vegetarian hamburger 5-24 grams
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