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Tofu, Meat, Dairy, and More: Foods With Sky-High Protein
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Plant-Based Protein

Type of Protein Calories Total Fat (grams) Protein (grams)
100% whole-wheat sliced bread (two slices) 200 0 6
Rolled oats (1/2 cup, cooked) 190 0.5 7
Quinoa (one cup, cooked) 222 3.6 8.1
Pistachios, dry-roasted, without salt (one ounce) 86 6.9 3.2
Almonds (one ounce) 164 14.4 6
Peanuts (one ounce) 161 14 7.3
Soy milk (eight fluid ounces) 90 3.5 6
Edamame, shelled (1/2 cup) 188 8.7 16.6
Tempeh (four ounces) 219 12.2 21
Firm tofu (1/2 block) 235 14.1 25.6
Garbanzo beans (one cup) 211 4.2 10.7
Black beans (one cup) 227 0.9 15.2
Lentils, cooked (one cup) 230 0.8 17.9
Seitan (four ounces) 120 1.3 24
Texturized vegan protein (TVP) (1/2 cup) 160 0 24
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