Why this site exists
I'm vegan, and I kept running into the same problem: every protein list online used different units. One listed tofu per 100 g, the next listed lentils per cup, and another gave seeds per tablespoon. Comparing them meant doing math in my head. So I built the table I wanted: every food on the same scale, sortable, with the numbers that actually help when you plan meals.
Where the numbers come from
Whole-food values are based on USDA FoodData Central, the nutrition database run by the US Department of Agriculture. Each food is matched to a specific USDA entry, measured the way you normally eat it: cooked for beans, lentils and grains, and as sold for tofu, nuts and seeds.
Some products, like protein powder, soy chunks, seitan and soy milk, vary a lot by brand. Those rows use typical label values and are marked varies by brand. Always check the package of the product you buy.
Soy chunk values are from Open Food Facts (openfoodfacts.org), available under the Open Database License.
The table currently covers 34 foods. Data last reviewed: 2026-10-25.
What this site is not
This is a reference tool, not medical or dietary advice. Protein needs depend on your age, health, activity and goals. If you have a medical condition, are pregnant, or are making a big change to your diet, talk to a doctor or registered dietitian.
Found a mistake?
If a number looks wrong or you'd like a food added, please get in touch.