Description | Weight (g) | Measure | Content per Measure (g) |
Alfalfa seeds, sprouted, raw | 33 | 1 cup | 1.32 |
Artichokes, (globe or French), cooked, boiled, drained, without salt | 120 | 1 medium | 4.18 |
Asparagus, canned, drained solids | 72 | 4 spears | 1.54 |
Asparagus, cooked, boiled, drained | 60 | 4 spears | 1.55 |
Asparagus, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 5.31 |
Avocados, raw, California | 28.35 | 1 oz | 0.60 |
Avocados, raw, Florida | 28.35 | 1 oz | 0.45 |
Beans, baked, canned, plain or vegetarian | 254 | 1 cup | 12.17 |
Beans, baked, canned, with pork and tomato sauce | 253 | 1 cup | 13.05 |
Beans, black, mature seeds, cooked, boiled, without salt | 172 | 1 cup | 15.24 |
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt | 165 | 1 cup | 5.23 |
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 14.43 |
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, | 172 | 1 cup | 13.30 |
Beans, Kidney beans, red, mature seeds, canned | 256 | 1 cup | 13.44 |
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 15.35 |
Beans, Lima beans, large, mature seeds, canned | 241 | 1 cup | 11.88 |
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt | 188 | 1 cup | 14.66 |
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt | 124 | 1 cup | 2.52 |
Beans, Mung beans, mature seeds, sprouted, raw | 104 | 1 cup | 3.16 |
Beans, Navy beans, mature seeds, cooked, boiled, without salt | 182 | 1 cup | 15.83 |
Beans, Pinto beans, mature seeds, cooked, boiled, without salt | 171 | 1 cup | 14.04 |
Soybeans, mature cooked, boiled, without salt | 180 | 1 cup | 22.23 |
Beans, Snap beans, green, canned, regular pack, drained solids | 135 | 1 cup | 1.55 |
Beans, Snap beans, green, cooked, boiled, drained, without salt | 125 | 1 cup | 2.36 |
Beans, White beans, mature seeds, canned | 262 | 1 cup | 19.02 |
Beet greens, cooked, boiled, drained, without salt | 144 | 1 cup | 3.70 |
Beets, canned, drained solids | 170 | 1 cup | 1.55 |
Broccoli, raw | 88 | 1 cup | 2.62 |
Broccoli, cooked, boiled, drained, without salt | 156 | 1 cup | 4.65 |
Beets, cooked, boiled, drained | 170 | 1 cup | 2.86 |
Beets, cooked, boiled, drained | 50 | 1 beet | 0.84 |
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt | 170 | 1 cup | 2.65 |
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt | 119 | 1 cup | 1.79 |
Cabbage, cooked, boiled, drained, without salt | 150 | 1 cup | 1.53 |
Cabbage, raw | 70 | 1 cup | 1.01 |
Cabbage, red, raw | 70 | 1 cup | 0.97 |
Carrots, cooked, boiled, drained, without salt | 156 | 1 cup | 1.70 |
Carrots, frozen, cooked, boiled, drained, without salt | 146 | 1 cup | 1.74 |
Carrots, raw | 110 | 1 cup | 1.13 |
Cauliflower, cooked, boiled, drained, without salt | 124 | 1 cup | 2.28 |
Cauliflower, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 2.90 |
Cauliflower, raw | 100 | 1 cup | 1.98 |
Celery, cooked, boiled, drained, without salt | 150 | 1 cup | 1.25 |
Celery, raw | 120 | 1 cup | 0.90 |
Corn, sweet, white, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
Corn, sweet, yellow, canned, vacuum pack, regular pack | 210 | 1 cup | 5.06 |
Corn, sweet, yellow, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 164 | 1 cup | 4.51 |
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | 63 | 1 ear | 1.96 |
Cucumber, peeled, raw | 119 | 1 cup | 0.68 |
Cucumber, with peel, raw | 104 | 1 cup | 0.72 |
Dandelion greens, cooked, boiled, drained, without salt | 105 | 1 cup | 2.10 |
Endive, raw | 50 | 1 cup | 0.63 |
Garlic, raw | 3 | 1 clove | 0.19 |
Lentils, mature seeds, cooked, boiled, without salt | 198 | 1 cup | 17.86 |
Lettuce, cos or romaine, raw | 56 | 1 cup | 0.91 |
Lettuce, iceberg (includes crisphead types), raw | 55 | 1 cup | 0.56 |
Lettuce, looseleaf, raw | 56 | 1 cup | 0.73 |
Mushrooms, canned, drained solids | 156 | 1 cup | 2.92 |
Mushrooms, cooked, boiled, drained, without salt | 156 | 1 cup | 3.39 |
Mushrooms, raw | 70 | 1 cup | 2.03 |
Mustard greens, cooked, boiled, drained, without salt | 140 | 1 cup | 3.16 |
Okra, cooked, boiled, drained, without salt | 160 | 1 cup | 2.99 |
Okra, frozen, cooked, boiled, drained, without salt | 184 | 1 cup | 3.83 |
Olives, ripe, canned (small-extra large) | 22 | 5 large | 0.18 |
Onions, cooked, boiled, drained, without salt | 210 | 1 cup | 2.86 |
Onions, dehydrated flakes | 5 | 1 tbsp | 0.45 |
Onions, raw | 110 | 1 whole | 1.28 |
Onions, spring or scallions (includes tops and bulb), raw | 100 | 1 cup | 1.83 |
Parsley, raw | 10 | 10 sprigs | 0.30 |
Parsnips, cooked, boiled, drained, without salt | 156 | 1 cup | 2.06 |
Peas, edible-podded, cooked, boiled, drained, without salt | 160 | 1 cup | 5.23 |
Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 160 | 1 cup | 5.60 |
Peas, green, canned, regular pack, drained solids | 170 | 1 cup | 7.51 |
Peppers, hot chili, green, raw | 45 | 1 pepper | 0.90 |
Peppers, hot chili, red, raw | 45 | 1 pepper | 0.90 |
Peppers, sweet, green, cooked, boiled, drained, without salt | 136 | 1 cup | 1.25 |
Peppers, sweet, green, raw | 119 | 1 pepper | 1.06 |
Peppers, sweet, red, raw | 119 | 1 pepper | 1.06 |
Potato, baked, flesh and skin, without salt | 202 | 1 potato | 5.05 |
Potatoes, baked, flesh, without salt | 156 | 1 potato | 3.06 |
Potatoes, boiled, cooked in skin, flesh, without salt | 136 | 1 potato | 2.54 |
Potatoes, boiled, cooked without skin, flesh, without salt | 135 | 1 potato | 2.31 |
Potatoes, hashed brown, home-prepared | 156 | 1 cup | 3.78 |
Pumpkin, canned, without salt | 245 | 1 cup | 2.70 |
Pumpkin, cooked, boiled, drained, without salt | 245 | 1 cup | 1.76 |
Radishes, raw | 4.5 | 1 radish | 0.03 |
Spinach, canned, drained solids | 214 | 1 cup | 6.01 |
Spinach, cooked, boiled, drained, without salt | 180 | 1 cup | 5.35 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 190 | 1 cup | 5.97 |
Spinach, raw | 30 | 1 cup | 0.86 |
Squash, summer, all varieties, cooked, boiled, drained, without salt | 180 | 1 cup | 1.64 |
Squash, summer, all varieties, raw | 113 | 1 cup | 1.33 |
Squash, winter, all varieties, cooked, baked, without salt | 205 | 1 cup | 1.82 |
Squash, winter, butternut, frozen, cooked, boiled, without salt | 240 | 1 cup | 2.95 |
Sweet potato, canned, vacuum pack | 255 | 1 cup | 4.21 |
Sweet potato, cooked, baked in skin, without salt | 146 | 1 potato | 2.51 |
Sweet potato, cooked, boiled, without skin, without salt | 156 | 1 potato | 2.57 |
Tomatoes, red, ripe, canned, stewed | 255 | 1 cup | 2.42 |
Tomatoes, red, ripe, canned, whole, regular pack | 240 | 1 cup | 2.21 |
Tomatoes, red, ripe, raw, year round average | 180 | 1 cup | 1.53 |
Tomatoes, sun-dried | 2 | 1 piece | 0.28 |
Tomatoes, sun-dried, packed in oil, drained | 3 | 1 piece | 0.15 |
Watermelon, raw | 286 | 1 wedge | 1.77 |
Tags :
beans
corn
fish
High protein diet includes foods like eggs
legumes
meat
milk
oats
peas and peanut butter which are good sources of high protein.
quinoa
RICE
soybean
spinach
whole grains
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