Plenty of Protein

By Jeff Novick, M.S., R.D.

Many people do not realize that fresh fruits, vegetables, whole grains, and nuts are loaded with protein. Here are some examples of protein content as a percent of calories.

Food Percent Protein

Watercress 50%
Alfalfa sprouts 33%
Chinese cabbage 32%
Spinach (frozen) 51%
Mushrooms 31%
Romaine 28%
Asparagus 26%
Broccoli (frozen) 45%
Cauliflower 23%
Casaba melon 12%
Apricot 10%
Cantaloupe 9%
Grapefruit 8%
Lentils 29%
Peas 27%
Kidney beans 27%
Great Northern beans 25%
Lima beans 22%
Oats 15%
Buckwheat 13%
Millet 12%
Brown rice 8%
Walnuts 14%
Almonds 13%
Pistachios 13%

The next time someone tells you that vegetarians don’t get enough protein, tell him that he doesn’t get enough scientific information.