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Rob Miller (Supplement Critique)
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48 VEGAN FOODS with more complete proteins (higher amino acid score) than hamburger beef. With a blender, any vegetable, seed, nut or fruit can be made into a puree ultra easy to eat raw, with biophotons, vitamins, flavonols, phytochemicals and enzymes meat and milk don't have, as heat destroys them totally (biophotons and enzymes and some vitamins) or partially (some anti-oxidants, vitamins). 💜😊💜 Too much protein causes cancer, Alzheimer, rapid aging, acne, etc as explained at ►

Hamburger Beef score 79

Raw Rye 80, soaked a long time perhaps 85 (15.5 grams of protein in 100 grams). The rye 80 score is not 108 as with amaranth or 99 as with buckwheat because of lower Lysine content, but if you eat a Lysine rich fruit and veggie, you get the score up to 108 asily since many veggies or fruits (watermelon for example, cheap at 1$ stores) have Lysine. 300 grams of watermelon has enough lysine to cause 100 grams of rye to move score to 108. Rye is half the price of buckwheat and amaranth in bulk.

Pineapple 81

Carrots 81 (baby carrots have 81, normal carrots may be slightly different, but about the same)

Raw Soaked Oats (whole grain, NOT the processed rolled oats) 81+ (score is 81 for raw unsoaked, soaking increases score up to 90) (100 grams provide 17 grams of protein!!!). The oat 81 score is not 108 as with amaranth because of lower Lysine content, but if you eat oats with a Lysine rich fruit and veggie, you get the score up to 108 easily since most veggies or fruits (watermelon for example, cheap at 1$ stores) have Lysine. 300 grams of watermelon with 100 grams of oats gets amino acid score to 108 or so. Whole oats are cheaper than buckwheat and amaranth, but pricier than rye. Rye got less omega 6, 1 gram not 2.4 grams, so rye might be better.

Cooked sweet potato 82

Raw Broccoli 83 - more protein per calorie than any of the vegan foods here, except spinach and asparagus

Radishes 83

Cooked Peas 84

Fresh or dried mint 84 (dried is at - this is good for preventing Alzheimer and brain aging, acting in similar ways to peppers, onion, garlic, ginger, sage, rosemary, thyme, etc)

Milk 85

Cooked Broccoli 112 (most cooked veggies have same score as raw, broccoli is an exception)

Raw Fresh Rosemary 85

Yellow Bell Pepper 86

Raw Oat Bran 86, soaking increases it a little bit (17 grams of protein in 100 grams, a lot) To bump score to 108, add Lysine rich fruit or veggie, like watermelon.

Cooked Lentils (cannot eat raw) 86 - 7.5 times the protein in zukini, and the highest amount of protein per calorie of any vegan food here except spinach, broccoli, asparagus

Coconut 87

Raw Sunflower seeds 88 (also the richest source of Selenium among commonly available foods, plus 38 times more cystine in 100 grams than zukini, 17 times more protein than zukini per weight, but zukini has about 60% more protein per calorie)

Raw Zukini 89 Asparagus has 11 grams of protein in 100 calories, zukini 7.5 grams, Kale got 6.6 grams, broccoli 8.4, cauliflower 8, spinach 12.5. Spinach and cruciferous veggies have goitrogens and oxalate (spinach has 50 times more oxalate than zukini), so zukini, with 6.5 times less oxalate than asparagus, is better. Buckwheat has 3.85 grams of protein in 100 calories.

Raw Jalapeno Pepper 89

Raw Green Leaf Lettuce 90 (Note that Romaine lettuce is only 68 -

Unprocessed Raw Cacao 90 - highest anti-oxidant content of any food in this post - 240 times more than wine (20 grams of protein in 100 grams, more protein per calorie than all vegan foods except asparagus and spinach, this can be added to smoothies, maybe a few grams a day if people like it, this is far healthier than chocolate and has way more anti-oxidants than chocolate - this should not be overeaten, more than 100 grams a day, due to having 8 grams of C16-C24 saturated fatty acids in 100 grams)

Cooked Navy Beans 91

Kale 92 (cooked it's 91) - zukini has more protein than kale per calorie

Flax seeds 92, also has 103 times more omega 3 than tilapia fish, 15 times more protein by weight than zukini, but zukini has double the protein per calorie

Asparagus 93 - highest amount of protein per calorie on this list after spinach, 11 grams in 100 calories, instead of 3.9 for buckwheat.

Red Chili Pepper 93

Cooked Collard Greens 94 (hard to eat raw unless as part of a smoothie, but raw is same score)

Rolled, Quick or Cereal Oats (can put them in a smoothie, no soaking needed) 95 - 14 times the protein in zukini by weight, but by calorie zukini has 50% more protein. 300 grams of rolled oats added to a smoothie adds 40 grams of protein or 80% of daily needs for most people. 13 grams of protein in 100 grams. Rolled Oats glycemic index 54, quick oats 66, oatmeal 80, thus rolled oats are best for those with diabetes issues. Whole raw soaked oats (bulk bin section at whole foods stores) have even lower glycemic index and are ideal for pre-diabetics.

Cooked Pinto Beans 96 - 7.5 times the protein in zukini by weight, but per calorie zukini has the same amount of protein

Soy protein isolate 99 (some brands have score 102 or 108, for example 108 for

SHOCKER ► Tofu is only 68, Soymilk only 25, lower than most fruits even, Miso is 44 and tempeh is 79.

*Dry Buckwheat 99 - the only grain that can be eaten raw without soaking - tastes like sunflower seeds - 13.2 grams of protein in 100 grams - to reduce phytic acid it's best to soak it a little, as it activates phytase, the enzyme that break phytic acid, if you eat it daily that is and want a better digestion. Soaking it for hours increases protein score even more. Also, amaranth has a score of 108, but 2.8 times the omega 6 in buckwheat. Quinoa has 3.1 times the omega 6 in buckwheat and 50% more C16-C24 saturated fat than buckwheat, so buckwheat seems the best. Oats also have double the C16-C24 saturated fat in buckwheat, amaranth triple the level in buckwheat and this fat is harming the pancreas' insulin producing cells. * ►

Cooked split peas 102 - 7 times the protein in zukini by weight, and about 15% more protein than zukini per calories

Raw Cauliflower 103

Cooked Red Kidney Beans 103

Cooked Black Beans 103 - 7.5 times more protein than zukini per weight, and about 10% more protein per calorie than zukini

Spirulina 103, with 60% of its weight being protein has more protein per calorie than any food, even beef, plus Iodine and B12, two nutrients most vegan foods lack. The amount of iodine in spirulina and B12 vary by brand though and too much or too little iodine can cause problems, so it's good to buy those that indicate exact amounts.

Cooked White Beans 104

Kiwi 105

Cooked Garbanzo Beans 106 (however, they got 40% higher glycemic index than lentils)

Cooked Quinoa 106 (raw soaked quinoa is 106 too) (only 4.4 grams of protein in 100 grams though, 2 times less than cooked beans and lentils)

Raw Amaranth 108 (has more protein in 100 grams than buckwheat and rolled oats, but less than raw oats)

Cooked potatoes 109

Chia Seeds 115 (dissolves in water in 10 minutes) - has 80 times more omega 3 than tilapia fish per 100 grams

Cooked at home soybeans 118 (since tofu is too low, 68)

Spinach 119 - highest amount of protein per calorie of any food here (12.5 grams per 100 calories), but cannot be eaten much daily due to oxalate 48 times higher than zukini and some goitrogens, especially people with kidney stone risks. Eating a little bit of more veggies is better, zukini seems the only one safe to eat in large amounts - and asparagus in medium amounts, among the things with far more protein per calorie than the best grains or legumes.

Raw Turnip Greens 128 (cooked the score is 127 ►

Avocado 129

Pumpkin seeds 136 (19% protein by weight, higher than 18% for flax seeds or 16% for chia seeds, but omega 3 to omega 6 ratio is 1 to 114, instead of 3 or 4:1 as for the other two, so if you eat these seeds, it's critical to eat some flax or chia too to avoid too much omega 6)

Not to mention that watermelon has a lot of threonine, in which zukini is lower, so with some watermelon ►, zukini protein score becomes not 89 but 129. Same for other veggies, some fruits make their score higher.

HIGH SOY INTAKE CAN LEAD TO INFERTILITY and inability to conceive easily, causing people to try 12 months instead of 1 month:

Men who ate a lot of soy had 41 million sperm/ml less than men who did not consume soy foods -- Hum Reprod. 2008 Nov; 23(11): 2584–2590.

High levels of soy (above 2 servings a day) lead to reduced ovarian function, lower circulating levels of hormones, especially lowered gonadotropin levels -- J Nutr. 2010 Dec; 140(12): 2322S–2325S. However, at 1-2 servings of soy a day, no such effects were found.

In female rats, high soy intake caused infertility -- Toxicol Appl Pharmacol. 2012 Nov 1;264(3):335-42.

In mice, high soy intake caused adenocarcinoma and early puberty. -- Environ Health Perspect. 2006 Jun; 114(6): A352–A358.

Judging by these studies, it seems to be unwise for both men and women to rely on daily tofu (say a pack that has 4 servings) as the only protein source if vegan. Not just due to phytoestrogens, but also due to high levels of omega 6 inflammatory fat and poor protein quality.

It is not good to give soy milk to babies or cow milk, but human milk. Soy formula milk has too many estrogens (5 times more than birth control pills, unhealthy for kids) and cow milk has lots of issues as explained at ►


For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years (12% of millennials have already given up meat in America) see Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction. 💜😊💜
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Real Supplement Reviews From Real People
My name is Rob Miller, and I founded over 3 years ago.  I started this site because I was tired of the millions of fake review sites out there.  Too many websites posts reviews about products (specifically sports and health supplements), when they haven’t even tried them!  I aimed to change all of that, and my mission is to provide you with unbiased reviews of supplements in the health niche, from weight loss to male performance products.
  • NJIT School of Management
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