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  • Omega-3, 6 and 9
  • Good Sources
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Protein


vital wheat gluten

1 oz (28.35 g)

21.31 g (43%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

16.97 g (34%)

tempeh

1/2 cup (83 g)

15.39 g (31%)

peanut flour, defatted

1 oz (28.35 g)

14.80 g (30%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

14.31 g (29%)

sesame flour, low-fat

1 oz (28.35 g)

14.21 g (28%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

14.13 g (28%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

13.92 g (28%)

soy meal, defatted, raw

1/4 cup (30.5 g)

13.71 g (27%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

13.10 g (26%)

soy flour, defatted

1/4 cup (26.25 g)

12.34 g (25%)

sesame flour, partially defatted

1 oz (28.35 g)

11.43 g (23%)

soy nuts (dry roasted)

1 oz (28.35 g)

11.22 g (22%)

soybeans, green (cooked)

1/2 cup (90 g)

11.12 g (22%)

safflower seed meal, partially defatted

1 oz (28.35 g)

10.10 g (20%)

soy flour, low-fat

1/4 cup (22 g)

10.01 g (20%)

soy nuts (roasted)

1 oz (28.35 g)

9.98 g (20%)

navy beans (canned)

1/2 cup (131 g)

9.86 g (20%)

great northern beans (canned)

1/2 cup (131 g)

9.65 g (19%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

9.63 g (19%)

peanut flour, low fat

1 oz (28.35 g)

9.58 g (19%)

tofu, regular, with calcium sulfate

1/4 block (116 g)

9.37 g (19%)

winged beans

1/2 cup (86 g)

9.13 g (18%)

lentils

1/2 cup (99 g)

8.93 g (18%)

lentils (sprouted, stir-fried)

100 g

8.80 g (18%)

sesame flour, high-fat

1 oz (28.35 g)

8.73 g (17%)

adzuki beans

1/2 cup (115 g)

8.65 g (17%)

soybeans, green (raw)

1/4 cup (64 g)

8.29 g (17%)

cranberry (roman) beans

1/2 cup (88.5 g)

8.27 g (17%)

peas, split

1/2 cup (98 g)

8.17 g (16%)

yellow bean

1/2 cup (88.5 g)

8.11 g (16%)

peanut butter smooth

2 tbsp (32 g)

8.03 g (16%)

soymilk (unfortified)

8 fl oz (244.8 g)

8.00 g (16%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

7.96 g (16%)

hyacinth beans

1/2 cup (97 g)

7.90 g (16%)

peanut butter chunky

2 tbsp (32 g)

7.70 g (15%)

pinto beans

1/2 cup (85.5 g)

7.70 g (15%)

sunflower seed flour, partially defatted

1/4 cup (16 g)

7.69 g (15%)

kidney beans

1/2 cup (88.5 g)

7.67 g (15%)

pink beans

1/2 cup (84.5 g)

7.66 g (15%)

black beans

1/2 cup (86 g)

7.62 g (15%)

navy beans

1/2 cup (91 g)

7.49 g (15%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

7.47 g (15%)

soy flour, full-fat, roasted

1/4 cup (21.25 g)

7.39 g (15%)

wheat, hard red spring

1/4 cup (48 g)

7.39 g (15%)

great northern beans

1/2 cup (88.5 g)

7.37 g (15%)

lima beans, large

1/2 cup (94 g)

7.33 g (15%)

lima beans, baby

1/2 cup (91 g)

7.32 g (15%)

peanuts (raw)

1 oz (28.35 g)

7.31 g (15%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

7.27 g (15%)

soy flour, full-fat, raw

1/4 cup (21 g)

7.25 g (15%)

soymilk (fortified)

8 fl oz (243 g)

7.14 g (14%)

mung beans

1/2 cup (101 g)

7.09 g (14%)

yardlong beans

1/2 cup (85.5 g)

7.09 g (14%)

navy beans (sprouted, cooked)

100 g

7.07 g (14%)

butternuts (dried)

1 oz (28.35 g)

7.06 g (14%)

peas (sprouted, cooked)

100 g

7.05 g (14%)

fava beans (canned)

1/2 cup (128 g)

7.00 g (14%)

moth beans

1/2 cup (88.5 g)

6.91 g (14%)

lentils (sprouted, raw)

1 cup (77 g)

6.90 g (14%)

kamut (uncooked)

1/4 cup (46.5 g)

6.84 g (14%)

almond butter

2 tbsp (32 g)

6.71 g (13%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

6.71 g (13%)

kidney beans (canned)

1/2 cup (128 g)

6.68 g (13%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

6.61 g (13%)

oats

1/4 cup (39 g)

6.59 g (13%)

wheat, durum

1/4 cup (48 g)

6.57 g (13%)

amaranth (uncooked)

1/4 cup (48.25 g)

6.54 g (13%)

fava beans

1/2 cup (85 g)

6.46 g (13%)

teff (uncooked)

1/4 cup (48.25 g)

6.42 g (13%)

refried beans, vegetarian

1/2 cup (121 g)

6.39 g (13%)

spelt (uncooked)

1/4 cup (43.5 g)

6.34 g (13%)

triticale

1/4 cup (48 g)

6.26 g (13%)

french beans

1/2 cup (88.5 g)

6.24 g (12%)

almonds (blanched)

1 oz (28.35 g)

6.07 g (12%)

wheat, hard red winter

1/4 cup (48 g)

6.05 g (12%)

baked beans (canned)

1/2 cup (127 g)

6.03 g (12%)

almonds (oil roasted)

1 oz (28.35 g)

6.02 g (12%)

almonds (raw)

1 oz (28.35 g)

6.02 g (12%)

quinoa (uncooked)

1/4 cup (42.5 g)

6.00 g (12%)

soy nog, SILK brand

8 fl oz (244 g)

6.00 g (12%)

almonds (dry roasted)

1 oz (28.35 g)

5.97 g (12%)

chickpeas (canned)

1/2 cup (120 g)

5.94 g (12%)

pinto beans (canned)

1/2 cup (120 g)

5.83 g (12%)

tofu, silken, MORI-NU brand, firm

1 slice (84 g)

5.80 g (12%)

lima beans, immature seeds

1/2 cup (85 g)

5.79 g (12%)

barley, hulled

1/4 cup (46 g)

5.74 g (11%)

pigeon peas

1/2 cup (84 g)

5.68 g (11%)

buckwheat

1/4 cup (42.5 g)

5.63 g (11%)

cashew butter

2 tbsp (32 g)

5.62 g (11%)

kamut (cooked)

1/2 cup (86 g)

5.55 g (11%)

sunflower seed butter

2 tbsp (32 g)

5.53 g (11%)

millet (raw)

1/4 cup (50 g)

5.51 g (11%)

wheat, hard white

1/4 cup (48 g)

5.43 g (11%)

sorghum

1/4 cup (48 g)

5.42 g (11%)

sesame butter, tahini (raw)

2 tbsp (30 g)

5.34 g (11%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

5.33 g (11%)

spelt (cooked)

1/2 cup (97 g)

5.33 g (11%)

pinto beans, immature seeds (cooked)

2 oz (56.8 g)

5.29 g (11%)

semolina (enriched)

1/4 cup (41.75 g)

5.29 g (11%)

semolina (unenriched)

1/4 cup (41.75 g)

5.29 g (11%)

peas (sprouted, raw)

1/2 cup (60 g)

5.28 g (11%)

cashew nuts (raw)

1 oz (28.35 g)

5.17 g (10%)

chickpea flour (besan)

1/4 cup (23 g)

5.15 g (10%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

5.10 g (10%)

rye flour, dark

1/4 cup (32 g)

5.09 g (10%)

soy yogurt, SILK brand, vanilla

1 container (170 g)

5.00 g (10%)

barley, pearled (raw)

1/4 cup (50 g)

4.96 g (10%)

teff (cooked)

1/2 cup (126 g)

4.88 g (10%)

kidney beans

100 g

4.83 g (10%)

buckwheat groats (roasted, dry)

1/4 cup (41 g)

4.81 g (10%)

sesame meal, partially defatted

1 oz (28.35 g)

4.81 g (10%)

cashew nuts (oil roasted)

1 oz (28.35 g)

4.77 g (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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