Alternative Proteins
( you don't have to eat meat. )

Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
dried almonds 598 18.6 54.2 19.5
uncooked dried apricots 260 5.0 .5 66.5
light pearl barley 349 8.2 1.0 78.8
cooked common white beans 118 7.8 .6 21.2
cooked red beans 347 7.8 .5 21.4
raw pinto beans 349 22.9 1.2 63.7
immature cooked lima beans 123 8.4 .5 22.1
mature cooked lima beans 138 8.2 .6 56.6
Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
raw brazil nuts 654 14.3 66.9 10.9
whole grain buckwheat 335 11.7 2.4 72.9
cashews 561 17.2 45.7 29.3
dried coconut meat 662 7.2 64.9 23.0
dried raw whole grain corn 348 8.9 3.9 72.0
whole grain bread 207 7.4 7.2 29.1
raw garlic 137 6.2 .2 30.8
raw kale leaves 53 6.0 .8 9.0
Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
cooked dry lentils 106 7.8 trace 19.3
whole grain millet 327 9.9 2.9 72.9
dry oatmeal 390 14.2 7.2 68.2
raw peanuts w/skin 564 26.0 47.5 18.6
cooked green peas 71 5.4 .4 12.1
cooked split peas 115 8.0 .3 20.8
pecans 687 9.2 71.2 14.6
dry pumpkin seeds 553 29.0 46.7 15.0
Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
rice bran 276 13.3 15.8 50.8
rice polishings 265 12.1 12.8 57.7
whole grain rye 334 12.1 1.7 73.4
dark flour 327 16.3 2.6 68.1
dry whole sesame seeds 563 18.6 49.1 21.6
dry raw soy beans 403 34.1 17.7 33.5
cooked soybeans 130 11.0 5.7 10.8
raw sprouted soybeans 46 6.2 1.4 5.3
Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
cooked sprouted soybeans 38 5.3 1.4 3.7
tofu 72 7.8 4.2 2.4
full-fay soybean flour 421 36.7 20.3 30.4
soybean milk powder 429 41.8 20.3 28.0
dry sunflower seed kernels 560 24.0 47.3 19.9
black walnuts 628 20.5 59.3 14.8
english walnuts 651 14.8 64.0 15.8
whole grain spring wheat 330 14.0 2.2 69.1
Food 100 gr calories proteins(gr) fats(gr) carbs (gr)
winter wheat 330 12.3 1.8 71.7
wheat bran 213 16.0 4.6 61.9
raw wheat germ 363 26.6 10.9 46.7
whey powder 349 12.9 1.1 73.5
brewer's yeast 283 38.8 1.0 38.4
torula yeast 277 38.6 1.0 37.0

To know how to cook legumes (beans) click Here .
And for the methods of properly cooking grains and cereals click Here .


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