List of protein content in vegetarian foods


The BASE of good health is never mix protein and carbohydrates in one meal. Check the list below for products high in carbs and protein which you should avoid.

List of protein in vegetarian foods  with more than 3% protein – not suitable for real Hay’s diet.

Protein sources Protein content (100g food)
Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 10.92
Bread, mixed-grain (includes whole-grain, 7-grain) 10.00
Cheese, neufchatel 9.95
Bread, oatmeal, toasted 9.20
Nuts, pecans 9.17
Bread, wheat (includes wheat berry) 9.12
Bread, pita, white, enriched 9.11
Bread, reduced-calorie, rye 9.09
Bread, reduced-calorie, wheat 9.09
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 9.00
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 8.87
Bread, french or vienna (includes sourdough) 8.80
Bread, cracked-wheat 8.72
Snacks, tortilla chips, nacho-flavor, reduced fat 8.71
Bread, reduced-calorie, white 8.70
Bread, pumpernickel 8.69
Bread, raisin, toasted, enriched 8.58
Bread, rye 8.50
Bread, oatmeal 8.41
Tortillas, ready-to-bake or -fry, flour 8.28
Snacks, potato chips, sour-cream-and-onion-flavor 8.11
Snacks,tortilla chips, nacho-flavor 8.01
Bread, raisin, enriched 7.88
Snacks, tortilla chips, plain, white corn 7.80
Snacks, potato chips, barbecue-flavor 7.69
Bread, white, commercially prepared (includes soft bread crumbs) 7.64
Waffles, plain, frozen, ready -to-heat, toasted 7.18
Snacks, potato chips, reduced fat 7.09
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 7.00
Snacks, corn-based, extruded, chips, barbecue-flavor 6.98
Cocoa mix, powder 6.67
Cereals ready-to-eat, KELLOGG, KELLOGG’S Corn Flakes 6.61
Snacks, potato chips, plain, salted 6.56
Snacks, popcorn, caramel-coated, with peanuts 6.40
Muffins, wheat bran, toaster-type with raisins, toasted 5.50
Bread, banana, prepared from recipe, made with margarine 4.30
Potatoes, baked, skin, without salt 4.29
Cake, chocolate, commercially prepared with chocolate frosting 4.09
Ice creams, chocolate 3.80
Cake, yellow, commercially prepared, with chocolate frosting 3.80
Cake, yellow, commercially prepared, with vanilla frosting 3.50
Ice creams, vanilla 3.50
Ice creams, vanilla, rich 3.50
Corn, sweet, white, cooked, boiled, drained, without salt 3.32
Corn, sweet, yellow, cooked, boiled, drained, without salt 3.32
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 3.11

Safe foods to eat with carbohydrates with protein <3%

Protein sources Protein content (100g food)
Mushrooms, raw 3.09
Broccoli, raw 2.82
Cake, boston cream pie, commercially prepared 2.40
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 2.03
Puddings, rice, ready-to-eat 2.00
Pie, cherry, commercially prepared 2.00
Puddings, tapioca, ready-to-eat 2.00
Cauliflower, raw 1.98
Kale, cooked, boiled, drained, without salt 1.90
Pie, apple, commercially prepared, enriched flour 1.90
Beans, snap, green, cooked, boiled, drained, without salt 1.89
Beans, snap, yellow, cooked, boiled, drained, without salt 1.89
Potatoes, boiled, cooked in skin, flesh, without salt 1.87
Cauliflower, cooked, boiled, drained, without salt 1.84
Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 1.82
Pie, blueberry, commercially prepared 1.80
Bamboo shoots, canned, drained solids 1.72
Potatoes, boiled, cooked without skin, flesh, without salt 1.71
Cereals, QUAKER, corn grits, instant, plain, prepared with water 1.61
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 1.56
Mushrooms, shiitake, cooked, without salt 1.56
Beans, snap, green, frozen, cooked, boiled, drained without salt 1.49
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 1.49
Blackberries, raw 1.39
Sweet potato, cooked, boiled, without skin 1.37
Lettuce, butterhead (includes boston and bibb types), raw 1.35
Parsnips, cooked, boiled, drained, without salt 1.32
Plantains, raw 1.30
Sweet potato, canned, syrup pack, drained solids 1.28
Cocoa mix, with aspartame, powder, prepared from item 14196 1.26
Pumpkin, canned, without salt 1.10
Plums, dried (prunes), stewed, without added sugar 0.96
Soup, cream of mushroom, canned, prepared with equal volume 0.95
Carrot juice, canned 0.95
Sauerkraut, canned, solids and liquids 0.91
Tomatoes, red, ripe, canned, stewed 0.91
Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial 0.87
Tomatoes, red, ripe, canned, whole, regular pack 0.80
Orange juice, chilled, includes from concentrate 0.80
Cucumber, with peel, raw 0.65
Papayas, raw 0.61

Data adapted from: USDA nutrient database for standard reference, release 18.

Carbs vs protein, Hays diet

While vegan works and has some productivity, predator sleeps after the meal and does nothing.  Accomplish more while eating carbs throughout the day. Have protein rich diet before going to sleep what will enhance body’s recovery during the night.

William Howard Hay (known for the ‘Hay diet‘, a food-combining dietary system) suggests that when starches and proteins are eaten together, the body is not able to digest the foods correctly.  It turns out that starches take 2 hours to digest, and proteins take about 4 hours, but when eaten together, it could take up to 13 hours for the food to digest.

Bread is mixture of carbs and protein.

Bread and any cereal food contains both carbs and protein – avoid it. There is a good book on it: David Perlmutter’s book “Grain Brain” explains why not to eat bred.

Dr. Vasant Lad (Executive director of Ayurvedic Institute in Albuquerque, New Mexico) warns against pairing protein-rich foods, such as eggs and meat, with carb-containing foods, such as fruit or starches. (

Nutritional therapist Kerry Torrens explains why balance and moderation is key… (

  • Body prefers carbohydrates (fruits and vegetables) over the fat as source of energy. And our brains, in particular, need carbs to maintain alertness and concentration. If you loose carbs from your diet completely, it can be detrimental to health.
  • We all need some protein (whether from meat, fish, dairy or grains) for strong muscles and bones, hormonal health and immunity.

protein vs carb diet lamb meat eggs lightCarb vs protein diet bananas persimmon tangerines

High carb and Atkins diet faces problems.

  • High-protein diets put an extra load on the kidneys and may cause calcium to be lost from your bones.
  • A high-carb diet, meanwhile, can disrupt blood sugar levels, increase the risk of diabetes and lead to energy fluctuations and mood swings.

Kelly Forness points out some rules of Hay’s diet?

  • Don’t eat starches or sugars with proteins or other acids at the same meal.
  • Vegetables and fruits should be a major part of the diet.
  • Eat fruits alone and 30 minutes before any other food.
  • Don’t drink milk with any other food.
  • Wait 4 hours between starch and protein meals.
  • Concentrated proteins, such as nuts and meat, are not compatible at the same meal, don’t eat it together.
  • Vegetables can be combined with either a starch or a protein.