Protein rich foods includes meat, poultry and fish, eggs, dairy products, seeds and nuts, beans

and lentils, grains like wheat, rice, barley and corn, and soy products. These foods are generally recommended for athletes and body builders in their weight gain diet. High protein foods includes eggs, milk, spinach, soybean, quinoa, meat, fish, whole grains, rice, beans, legumes, corn, oats, peas and peanut butter which are good sources of high protein. Content Weight per Measure (g) Measure (g) 33 1 cup 1 medium 4 spears 4 spears 1 cup 1 oz 1 oz 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1.32 4.18 1.54 1.55 5.31 0.60 0.45 12.17 13.05 15.24 5.23 14.43 13.30 13.44 15.35 11.88 14.66 2.52

Description Alfalfa seeds, sprouted, raw

Artichokes, (globe or French), cooked, boiled, 120 drained, without salt Asparagus, canned, drained solids Asparagus, cooked, boiled, drained Asparagus, frozen, cooked, boiled, drained, without salt Avocados, raw, California Avocados, raw, Florida Beans, baked, canned, plain or vegetarian Beans, baked, canned, with pork and tomato sauce Beans, black, mature seeds, cooked, boiled, without salt Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt 72 60 180 28.35 28.35 254 253 172 165

Beans, Cowpeas (blackeyed), immature seeds, 170 frozen, cooked, boiled, drained, without salt Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, Beans, Kidney beans, red, mature seeds, canned Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt Beans, Lima beans, large, mature seeds, canned Beans, Lima beans, large, mature seeds, cooked, boiled, without salt Beans, Mung beans, mature seeds, sprouted, 172 256 177 241 188 124

cooked, boiled, without salt Beans, Mung beans, mature seeds, sprouted, raw Beans, Navy beans, mature seeds, cooked, boiled, without salt Beans, Pinto beans, mature seeds, cooked, boiled, without salt Beans, Snap beans, green, canned, regular pack, drained solids Beans, Snap beans, green, cooked, boiled, drained, without salt Beans, White beans, mature seeds, canned 104 182 171 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 beet 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 3.16 15.83 14.04 22.23 1.55 2.36 19.02 3.70 1.55 2.62 4.65 2.86 0.84 2.65 1.79 1.53 1.01 0.97 1.70 1.74 1.13 2.28 2.90 1.98 1.25 0.90

Soybeans, mature cooked, boiled, without salt 180 135 125 262

Beet greens, cooked, boiled, drained, without 144 salt Beets, canned, drained solids Broccoli, raw Beets, cooked, boiled, drained Beets, cooked, boiled, drained 170 88 170 50

Broccoli, cooked, boiled, drained, without salt 156

Cabbage, Chinese (pak-choi), cooked, boiled, 170 drained, without salt Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt Cabbage, raw Cabbage, red, raw Carrots, cooked, boiled, drained, without salt Carrots, frozen, cooked, boiled, drained, without salt Carrots, raw 119

Cabbage, cooked, boiled, drained, without salt 150 70 70 156 146 110

Cauliflower, cooked, boiled, drained, without 124 salt Cauliflower, frozen, cooked, boiled, drained, without salt Cauliflower, raw Celery, cooked, boiled, drained, without salt Celery, raw 180 100 150 120

Corn, sweet, white, cooked, boiled, drained, without salt Corn, sweet, yellow, canned, vacuum pack, regular pack

77 210

1 ear 1 cup 1 ear 1 cup 1 ear 1 cup 1 cup 1 cup 1 cup 1 clove 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 5 large 1 cup 1 tbsp 1 whole 1 cup

2.56 5.06 2.56 4.51 1.96 0.68 0.72 2.10 0.63 0.19 17.86 0.91 0.56 0.73 2.92 3.39 2.03 3.16 2.99 3.83 0.18 2.86 0.45 1.28 1.83

Corn, sweet, yellow, cooked, boiled, drained, 77 without salt Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt Cucumber, peeled, raw Cucumber, with peel, raw Dandelion greens, cooked, boiled, drained, without salt Endive, raw Garlic, raw 164 63 119 104 105 50 3

Lentils, mature seeds, cooked, boiled, without 198 salt Lettuce, cos or romaine, raw Lettuce, iceberg (includes crisphead types), raw Lettuce, looseleaf, raw Mushrooms, canned, drained solids 56 55 56 156

Mushrooms, cooked, boiled, drained, without 156 salt Mushrooms, raw Mustard greens, cooked, boiled, drained, without salt Okra, cooked, boiled, drained, without salt 70 140 160

Okra, frozen, cooked, boiled, drained, without 184 salt Olives, ripe, canned (small-extra large) Onions, cooked, boiled, drained, without salt Onions, dehydrated flakes Onions, raw 22 210 5 110

Onions, spring or scallions (includes tops and 100 bulb), raw Parsley, raw 10

10 sprigs 0.30

Parsnips, cooked, boiled, drained, without salt 156 Peas, edible-podded, cooked, boiled, drained, 160 without salt Peas, edible-podded, frozen, cooked, boiled, drained, without salt Peas, green, canned, regular pack, drained solids Peppers, hot chili, green, raw Peppers, hot chili, red, raw Peppers, sweet, green, cooked, boiled, drained, without salt Peppers, sweet, green, raw Peppers, sweet, red, raw Potato, baked, flesh and skin, without salt Potatoes, baked, flesh, without salt Potatoes, boiled, cooked in skin, flesh, without salt Potatoes, boiled, cooked without skin, flesh, without salt Potatoes, hashed brown, home-prepared Pumpkin, canned, without salt Pumpkin, cooked, boiled, drained, without salt Radishes, raw Spinach, canned, drained solids Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, raw 160 170 45 45 136 119 119 202 156 136 135 156 245 245 4.5 214

1 cup 1 cup 1 cup 1 cup

2.06 5.23 5.60 7.51

1 pepper 0.90 1 pepper 0.90 1 cup 1.25

1 pepper 1.06 1 pepper 1.06 1 potato 1 potato 1 potato 1 potato 1 cup 1 cup 1 cup 1 radish 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 potato 5.05 3.06 2.54 2.31 3.78 2.70 1.76 0.03 6.01 5.35 5.97 0.86 1.64 1.33 1.82 2.95 4.21 2.51

Spinach, cooked, boiled, drained, without salt 180 190 30

Squash, summer, all varieties, cooked, boiled, 180 drained, without salt Squash, summer, all varieties, raw Squash, winter, all varieties, cooked, baked, without salt Squash, winter, butternut, frozen, cooked, boiled, without salt Sweet potato, canned, vacuum pack Sweet potato, cooked, baked in skin, without 113 205 240 255 146

salt Sweet potato, cooked, boiled, without skin, without salt Tomatoes, red, ripe, canned, stewed Tomatoes, red, ripe, canned, whole, regular pack Tomatoes, red, ripe, raw, year round average Tomatoes, sun-dried Tomatoes, sun-dried, packed in oil, drained Watermelon, raw 156 255 240 180 2 3 286 1 potato 1 cup 1 cup 1 cup 1 piece 1 piece 2.57 2.42 2.21 1.53 0.28 0.15

1 wedge 1.77

Protein content of other High Protein Vegetarian Food

Content Weight per Measure (g) Measure (g) 120 168 182 138 140 122 45 219 94 16 125 158 140 140 225 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 tbsp 1 cup 195 195 1 cup 1 cup 1 cup 15.14 5.68 5.61 11.70 17.21 9.91 3.77 7.03 16.26 4.03 11 5.03 4.25 6.68 7.46 31

Description Buckwheat flour, whole-groat Buckwheat groats, roasted, cooked Bulgur, cooked Bulgur, dry Cornmeal, degermed, enriched, yellow Cornmeal, whole-grain, yellow Noodles, chinese, chow mein Oat bran, cooked Oat bran, raw Peanut butter, smooth style, with salt Quinoa, cooked Rice, brown, long-grain, cooked Rice, white, long-grain, regular, cooked Spaghetti, cooked, enriched, without added salt Spaghetti, whole-wheat, cooked Tempeh

Tofu, firm, prepared with calcium sulfate and 81 magnesium chloride Wheat flour, white, all-purpose, enriched, 125

1/4 block 6.51 1 cup 12.91

bleached Wheat flour, whole-grain Wheat flour, white, bread, enriched Whole wheat bread Veggie burger 125 125 1 cup 137 16.44 16.41 5 5-24

2 slices 2 slices 1 patty 1 patty

Source: USDA Nutrient Database for Standard Reference, Release 15 Top Fiber-Rich Foods 1. Get on the Bran Wagon One simple way to increase fiber intake is to power up on bran. Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foodsfrom hot cereal and pancakes to muffins and cookies. Many popular high-fiber cereals and bars are also packed with bran. Food Oat bran, raw Wheat bran, raw Corn bran, raw Rice bran, raw Fiber One Bran Cereal All-Bran Cereal Fiber One Chewy Bars Portion 1 ounce 1 ounce 1 ounce 1 ounce 1/2 cup 1/2 cup 1 bar Amount of Fiber 12 g 12 g 22 g 6g 14 g 10 g 9g

2. Take a Trip to Bean Town Beans really are the magical fruit. They are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins, and minerals, in the plant kingdom. Its no wonder so many indigenous diets include a bean or two in the mix. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Encourage a variety of beans as an animal protein replacement in stews, side dishes, salads, soups, casseroles, and dips. Food Lima beans, cooked Adzuki beans, cooked Broad beans (fava), cooked Portion 1 cup 1 cup 1 cup Amount of Fiber 14 g 17 g 9g

Black beans, cooked 1 cup Garbanzo beans, cooked 1 cup Lentils, cooked 1 cup Cranberry beans, cooked 1 cup Black turtle soup beans, cooked 1 cup Kidney beans, cooked 1 cup Navy beans, cooked 1 cup White beans, small, cooked 1 cup French beans, cooked 1 cup Mung beans, cooked 1 cup Yellow beans, cooked 1 cup Pinto beans, cooked 1 cup

15 g 12 g 16 g 16 g 17 g 16 g 19 g 19 g 17 g 15 g 18 g 15 g

3. Go Berry Picking Jewel-like berries are in the spotlight due to their antioxidant power, but lets not forget about their fiber bonus. Berries happen to yield one of the best fiber-per-calorie bargains on the planet. Since berries are packed with tiny seeds, their fiber content is typically higher than that of many fruits. Clients can enjoy berries year-round by making the most of local berries in the summer and eating frozen, preserved, and dried berries during the other seasons. Berries make great toppings for breakfast cereal, yogurt, salads, and desserts. Food Raspberries, raw Blueberries, raw Currants (red and white), raw Strawberries, raw Boysenberries, frozen Gooseberries, raw Loganberries, frozen Elderberries, raw Blackberries, raw Portion 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Amount of Fiber 8g 4g 5g 3g 7g 6g 8g 10 g 8g

4. Wholesome Whole Grains One of the easiest ways to up fiber intake is to focus on whole grains. A grain in nature is essentially the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fiber, protein, and other key nutrients are lost. The Whole Grains Council recognizes a variety of grains and defines whole grains or foods made from them as containing all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed, the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed. Have clients choose different whole grains as features in side dishes, pilafs, salads, breads, crackers, snacks, and desserts.

Food Portion Amaranth, grain 1/4 cup Barley, pearled, cooked 1 cup Buckwheat groats, cooked 1 cup Popcorn, air popped 3 cups Oats (old fashioned), dry 1/2 cup Rye flour, dry 1/4 cup Millet, cooked 1 cup Quinoa, cooked 1 cup Teff, grain, dry 1/4 cup Triticale, flour, dry 1/4 cup Wheat berries, dry 1/4 cup Wild rice, cooked 1 cup Wheat flour (whole wheat), dry 1/4 cup Brown rice, cooked 1 cup Bulgur, cooked 1 cup Bread (whole wheat), sliced 1 slice Crackers, rye wafers 1 ounce Spaghetti (whole wheat), cooked 1 cup

Amount of Fiber 6g 6g 5g 4g 4g 7g 2g 5g 6g 5g 5g 3g 4g 4g 8g 2g 6g 6g

5. Sweet Peas Peasfrom fresh green peas to dried peasare naturally chock full of fiber. In fact, food technologists have been studying pea fiber as a functional food ingredient. Clients can make the most of peas by using fresh or frozen green peas and dried peas in soups, stews, side dishes, casseroles, salads, and dips. Food Cow peas (blackeyes), cooked Pigeon peas, cooked Peas, split, cooked Peas, green, frozen Peas (edible podded), cooked Portion 1 cup 1 cup 1 cup 1 cup 1 cup Amount of Fiber 11 g 9g 16 g 14 g 5g

6. Green, the Color of Fiber Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals, but their fiber content isnt too shabby either. There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fiber content. While many leafy greens are fabulous tossed in salads, sauting them in olive oil, garlic, lemon, and herbs brings out a rich flavor. Food Turnip greens, cooked Portion 1 cup Amount of Fiber 5g

Mustard greens, cooked 1 cup Collard greens, cooked 1 cup Spinach, cooked 1 cup Beet greens, cooked 1 cup Swiss chard, cooked 1 cup

5g 5g 4g 4g 4g

7. Squirrel Away Nuts and Seeds Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the days fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty way to do fiber. Food Almonds Pistachio nuts Cashews Peanuts Walnuts Brazil nuts Pion nuts Sunflower seeds Pumpkin seeds Sesame seeds Flaxseed Portion 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1/4 cup 1/2 cup 1/4 cup 1 ounce Amount of Fiber 4g 3g 1g 2g 2g 2g 12 g 3g 3g 4g 8g

8. Play Squash Dishing up squashfrom summer to winter squashall year is another way that clients can ratchet up their fiber intake. These nutritious gems are part of the gourd family and contribute a variety of flavors, textures, and colors, as well as fiber, vitamins, minerals, and carotenoids, to the dinner plate. Squash can be turned into soups, stews, side dishes, casseroles, salads, and crudits. Brush squash with olive oil and grill it in the summertime for a healthy, flavorful accompaniment to grilled meats. Food Crookneck squash, cooked Summer scallop squash, cooked Hubbard squash, cooked Zucchini squash, cooked Acorn squash, cooked Spaghetti squash, cooked Portion 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Amount of Fiber 3g 5g 7g 3g 9g 2g

9. Brassica or Bust Brassica vegetables have been studied for their cancer-protective effects associated with high levels of glucosinolates. But these brassy beauties, including broccoli, cauliflower, kale,

cabbage, and Brussels sprouts, are also full of fiber. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish. Food Portion Kale, cooked 1 cup Cauliflower, cooked 1 cup Kohlrabi, raw 1 cup Savoy cabbage, cooked 1 cup Broccoli, cooked 1 cup Brussels sprouts, cooked 1 cup Red cabbage, cooked 1 cup Amount of Fiber 3g 5g 5g 4g 5g 6g 4g

10. Hot Potatoes The humble spud, the top vegetable crop in the world, is plump with fiber. Since potatoes are so popular in America, theyre an easy way to help pump up peoples fiber potential. Why stop at Russets? There are numerous potatoes that can provide a rainbow of colors, nutrients, and flavorsand remind clients to eat the skins to reap the greatest fiber rewards. Try adding cooked potatoes with skins to salads, stews, soups, side dishes, stir-fries, and casseroles or simply enjoy baked potatoes more often. Food Portion Amount of Fiber Russet potato, flesh and skin 1 medium 4g Red potato, flesh and skin 1 medium 3g Sweet potato, flesh and skin 1 medium 4g 11. Everyday Fruit Basket Look no further than everyday fruits to realize your full fiber potential. Many are naturally packed with fiber, as well as other important vitamins and minerals. Maybe the doctor was right when he advised an apple a day, but he could have added pears, oranges, and bananas to the prescription as well. When between fruit seasons, clients can rely on dried fruits to further fortify their diet. Encourage including fruit at breakfast each morning instead of juice; mixing dried fruits into cereals, yogurts, and salads; and reaching for the fruit bowl at snack time. Its a healthy habit all the way around. Food Banana Pear Orange Apple Prunes, dried Raisins Peaches, dried Figs, dried Portion 1 medium 1 medium 1 medium 1 medium 1/2 cup 2 ounces 1/4 cup 1/2 cup Amount of Fiber 3g 6g 4g 4g 6g 2g 3g 8g

12. Exotic Destinations Some of the plants with the highest fiber content in the world may be slightly out of your clients

comfort zone and, for that matter, time zone. A rainbow of indigenous fruits and vegetables used in cultural food traditions around the globe are very high in fiber. Entice clients to introduce a few new plant foods into their diets to push up the flavor, as well as their fiber, quotient. Food Portion Jicama, raw 1 cup Chayote fruit, cooked 1 cup Starfruit (carambola), raw 1 cup Asian pear, raw 1 fruit Hearts of palm, cooked 1 cup Guava, raw 1 cup Straw mushrooms, canned 1 cup Abiyuch, raw 1/2 cup Lotus root 10 slices Persimmons, raw 1 fruit Breadfruit 1 cup Avocado, raw 1/2 fruit Edamame, frozen 1 cup Taro, sliced 1 cup Amount of Fiber 6g 4g 4g 4g 4g 9g 5g 6g 4g 6g 11 g 9g 6g 4g

13. Fiber Fortification Power More foodsfrom juice to yogurtare including fiber fortification in their ingredient lineup. Such foods may help busy people achieve their fiber goals. As consumer interest in foods with functional benefits, such as digestive health and cardiovascular protection, continues to grow, expect to see an even greater supply of food products promoting fiber content on supermarket shelves. Food Portion Amount of Fiber Natures Own Double Fiber Wheat Bread 1 slice 5g Wasa Crispbread, Fiber Rye 2 slices 4g Weight Watchers Flakes N Fiber 1/2 cup 9g Silk Soy Milk Plus Fiber 1 cup 5g Bobs Red Mill Organic High Fiber Hot Cereal 1/3 cup, dry 10 g Tropicana Orange Juice With Fiber 1 cup 3g Gnu Foods High Fiber Bar 1 bar 12 g Fiber One Yoplait Yogurt 4 ounces 5g