List of protein content in vegetarian foods

Hypothesis:

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.

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