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Cheap Eats – 32 Protein Rich Foods on a Small Budget

by steve on April 7, 2013 · 0 comments

in Ⓥ Veg 101

Did you know? Vancouver, BC is the most expensive city to live in North America, higher than New York! (Ref: The Economist, 2013).

Wherever you live, it’s important to know that you can eat well and maintain your health on a limited budget. So much time and money goes into food, right? Healthy eating does not need to be expensive!

Beans and legumes are some of the most affordable and easy to find foods. They are nutrient dense – high in fiber, calcium, iron, and healthy fats. And they’re a great source of protein. There are countless free recipes you can find online to make delicious meals and provide the nourishment your body needs.

Click here for more on how to get your protein.


 

#1 Dry Roasted Soybeans (Edamame)

776 calories per cup

68 grams of protein per cup

Protein: 40%

Carb: 33%

Fat: 20%

Other (water): 7%

#2 Roasted Peanuts

773 calories per cup

35 grams of protein per cup

Protein: 26%

Carb: 19%

Fat: 49%

Other (water): 6%

#3 Boiled Soybeans

298 calories per cup

28.6 grams of protein per cup

Protein: 17%

Carb: 10%

Fat: 9%

Other (water): 64%

#4 Boiled Lupin Beans

198 calories per cup

25.8 grams of protein per cup

Protein: 16%

Carb: 10%

Fat: 3%

Other (water): 71%

#5 Falafel

57 calories per cup

2.3 grams of protein per patty

Protein: 13%

Carb: 32%

Fat: 18%

Other (water): 37%

#6 Miso

547 calories per cup

32.1 grams of protein per cup

Protein: 12%

Carb: 27%

Fat: 6%

Other (water): 55%

#7 Boiled Winged Beans

253 calories per cup

18.3 grams of protein per cup

Protein: 11%

Carb: 15%

Fat: 6%

Other (water): 68%

#8 Boiled White Beans

249 calories per cup

17.4 grams of protein per cup

Protein: 10%

Carb: 25%

Fat: 0.4%

Other (water): 74.6%

#9 Boiled Cranberry (Roman) Beans

241 calories per cup

16.5 grams of protein per cup

Protein: 9%

Carb: 24.5%

Fat: 0.5%

Other (water): 66%

#10 Boiled Yellow Beans

255 calories per cup

16.2 grams of protein per cup

Protein: 9%

Carb: 25%

Fat: 1%

Other (water): 65%

#11 Boiled Pink Beans

252 calories per cup

15.3 grams of protein per cup

Protein: 9%

Carb: 28%

Fat: 0.5%

Other (water): 62.5%

#12 Boiled Lentils

230 calories per cup

17.9 grams of protein per cup

Protein: 9%

Carb: 20%

Fat: 0.4%

Other (water): 70.6%

#13 Boiled Pinto Beans

245 calories per cup

15.4 grams of protein per cup

Protein: 9%

Carb: 26%

Fat: 0.7%

Other (water): 64.3%

#14 Boiled Black Beans (Frijoles Negros)

227 calories per cup

15.2 grams of protein per cup

Protein: 9%

Carb: 24%

Fat: 0.5%

Other (water): 66.5%

#15 Boiled Chickpeas (Garbanzo Beans, Bengal Gram)

269 calories per cup

14.5 grams of protein per cup

Protein: 9%

Carb: 27%

Fat: 2.5%

Other (water): 61.5%

#16 Boiled Kidney Beans

225 calories per cup

15.3 grams of protein per cup

Protein: 9%

Carb: 23%

Fat: 0.5%

Other (water): 67.5%

#17 Boiled Split Peas

231 calories per cup

16.3 grams of protein per cup

Protein: 8%

Carb: 21%

Fat: 0.4%

Other (water): 70.6%

#18 Boiled Great Northern Beans

209 calories per cup

14.7 grams of protein per cup

Protein: 8%

Carb: 21%

Fat: 0.5%

Other (water): 70.5%

#19 Boiled Yardlong Beans

202 calories per cup

14.2 grams of protein per cup

Protein: 8%

Carb: 21%

Fat: 0.5%

Other (water): 70.5%

#20 Boiled Navy Beans

255 calories per cup

15 grams of protein per cup

Protein: 8%

Carb: 26%

Fat: 0.6%

Other (water): 65.4%

#21 Firm Tofu

176 calories in a quarter block (122g)

21 grams of protein per cup

Protein: 8%

Carb: 2%

Fat: 4%

Other (water): 86%

#22 Boiled Hyacinth Beans

227 calories per cup

16 grams of protein per cup

Protein: 8%

Carb: 21%

Fat: 0.6%

Other (water): 70.4%

#23 Boiled Cowpeas (Catjang)

200 calories per cup

13.9 grams of protein per cup

Protein: 8%

Carb: 20%

Fat: 0.7%

Other (water): 71.4%

#24 Boiled Lima Beans

229 calories per cup

14.6 grams of protein per cup

Protein: 8%

Carb: 23%

Fat: 0.4%

Other (water): 68.6%

#25 Hummus

415 calories per cup

19.8 grams of protein per cup

Protein: 8%

Carb: 14%

Fat: 10%

Other (water): 68%

#26 Boiled Moth Beans

207 calories per cup

13.8 grams of protein per cup

Protein: 8%

Carb: 21%

Fat: 0.6%

Other (water): 70.4%

#27 Boiled Broad Beans (Fava)

187 calories per cup

12.9 grams of protein per cup

Protein: 8%

Carb: 20%

Fat: 0.4%

Other (water): 71.6%

#28 Boiled Mungo Beans

189 calories per cup

13.6 grams of protein per cup

Protein: 8%

Carb: 18%

Fat: 0.6%

Other (water): 73.4%

#29 Boiled Adzuki Beans

294 calories per cup

17.3 grams of protein per cup

Protein: 8%

Carb: 25%

Fat: 0.1%

Other (water): 66.9%

#30 Boiled French Beans (Mature Seeds)

228 calories per cup

12.5 grams of protein per cup

Protein: 7%

Carb: 24%

Fat: 0.7%

Other (water): 68.3%

#31 Boiled Mung Beans

212 calories per cup

14.2 grams of protein per cup

Protein: 7%

Carb: 19%

Fat: 0.4%

Other (water): 73.6%

#32 Boiled Pigeon Peas (Red Gram)

203 calories per cup

11.4 grams of protein per cup

Protein: 7%

Carb: 23%

Fat: 0.4%

Other (water): 69.6%

Source for this infograph found at healthaliciousness.com.

 

Click here for more on how to get your protein.

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