High protein foods (mostly whole foods) - nutritional info varies slightly depending on the referenc

Higher carb sources- more carb than protein - 100g/dry

1 can of beans is ususally less than 100g dry - check the labels for info

Lentils
Chickpeas
Cannellini beans raw
split peas
butter beans raw
Mung beans
black kidney beans
canned beans/ avarage per can

Buckwheat
Quinoa
Amaranth
Oats

Higher fat sources - more fat than protein - per 100g

Peanut butter
Almond butter
Tahini
Almonds
Cashews
Flax seeds
Hemp seeds
Chia seeds
Pumpkin seeds
Sunflower seeds
Pistachios
Black sesame seeds

Balanced protein sources' - more/same protein amount - per 100g

Lupini beans -allergenic & buy canned, risk of poissening if not cooked properly
Black/mung bean pasta
Nutrtional yeast
PB2
Cacao powder
almond flour (fat reduced) - for cakes, pancakes, etc
peanut flour (fat reduced) - for sauces, bread, pancakes…
coconut flour (fat reduced)

gluten flour - for seitan, bread, cakes...

seitan

Soya flour
Firm tofu
Miso
Tempeh
TVP - processed

Spinach
Broccoli
Brussels sprouts
cauliflower
Asparagus
Mushrooms
Romanesco
Green beans
y depending on the reference or manufacturer

kcal carb prot fat

353 60 26 1
364 61 19 6
279 46 23 2
341 60 25 1
338 63 21 1
347 63 24 1
252 44 22 1.4
260 40 16 1

343 71 13 3
368 64 14 6
402 57 16 9
379 69 13 7

kcal carb prot fat

579 12 30 56
650 6.5 25.5 58
678 11 27 56
612 7 21 63
590 31 20 67
480 6 23 41
514 15 30 41
418 20 21 46
541 18 25 51
584 20 21 54
571 28 21 38
518 21.5 22 38

kcal carb prot fat

122 13 16 2
165 15 22.5 2
390 45 50 5
375 42 42 12.5
379 14 18 22
315 4 40 11
410 20 50 12
368 22 17 16

390 13 76 2
111 4 21 2

424 16 40 20
96 2.5 12 5
180 23 11 11
193 9 19 11
362 38 50 1

23 4 3 0
34 7 3 0
43 9 3 0
34 3 3.6 0
25 3 4 0
26 5 3 0
30 4 3 0
31 5 2 0