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Protein Content: 18 grams per cup (cooked). Beneficial for heart health and a great source of fiber.

Protein Content: 8 grams per cup (cooked). Good for kidney function and high in vitamins A, C, and K.

Protein Content: 6 grams per ounce. Great for heart health, and also a good source of vitamin E and magnesium.

Protein Content: 15 grams per cup (cooked). Support digestive health and are rich in antioxidants.

Protein Content: 8 grams per cup (cooked). Complete protein source, high in fiber and gluten-free.

Protein Content: 10 grams per 3 tablespoons. Beneficial for skin health and provides a balance of omega-3 and omega-6 fatty acids.

Protein Content: 20 grams per cup (firm tofu). Contains all nine essential amino acids and is a good source of iron.

Protein Content: 31 grams per cup. Promotes gut health due to its fermentation process and is rich in probiotics.

Protein Content: 15 grams per cup (cooked). High in fiber and useful for blood sugar control.