Protein, fiber and macronutrients
Explore plant protein sources
Explore protein in legumes, quinoa and nuts alongside energy, preparation and meal composition.
How to use this guide
Distinguish legumes, grains and nuts
Boiled legumes, cooked quinoa and nuts appear with different preparation states. Do not treat them as nutritional equivalents at equal weights.
Salads and main dishes
Calculate legumes by drained weight and nuts by edible kernels. Enter salad oil, dressing and other ingredients separately to estimate the actual meal total.
What protein amount does not show
This table shows recorded total protein, not amino acid profiles, digestibility or individual daily requirements. Missing measurements are not filled in.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Protein (g) | Energy (kcal) | Source |
|---|---|---|---|
| Boiled lentils | 9.02 g | 116 kcal | USDA |
| Boiled chickpeas | 8.86 g | 164 kcal | USDA FoodData Central |
| Unsalted boiled white beans | 9.73 g | 139 kcal | USDA (12/2025) |
| Cooked quinoa | 4.4 g | 120 kcal | USDA FoodData Central |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Protein
9.02 g
Energy
116 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
Boiled legumes, cooked quinoa and nuts appear with different preparation states. Do not treat them as nutritional equivalents at equal weights.
Calculate legumes by drained weight and nuts by edible kernels. Enter salad oil, dressing and other ingredients separately to estimate the actual meal total.
This table shows recorded total protein, not amino acid profiles, digestibility or individual daily requirements. Missing measurements are not filled in.