Nutrition Guide
Real food sources of bioavailable nutrients
Vegetarian
Top Vegetarian Protein Sources
| # | Food | Protein |
|---|---|---|
| 1 | Greek Yogurt, 1 cup * | 19g |
| 2 | Edamame (soy bean), 1 cup * | 18g |
| 3 | Legumes – Lentils / Black Beans / Chickpeas / Kidney Beans, etc., 1 cup | 16g |
| 4 | Cottage cheese, 1/2 cup * | 13g |
| 5 | Yogurt, 1 cup * | 10g |
| 6 | Tofu, 3 ounces * | 9g |
| 7 | Soy Milk, 1 cup * | 9g |
| 8 | Hemp Hearts, 3 tbsp * | 9g |
| 9 | Amaranth, 1 cup * | 9g |
| 10 | Paneer / Cheddar Cheese / Parmesan / Ricotta / Swiss, 1 ounce * | 8g |
| 11 | Milk (Dairy), 1 cup * | 8g |
| 12 | Pumpkin Seeds, 3 tbsp | 8g |
| 13 | Peanut Butter, 2 tbsp | 8g |
| 14 | Green peas, 1 cup | 8g |
| 15 | Almond Butter, 2 tbsp | 7g |
| 16 | Oats, 1/2 cup | 7g |
* Complete protein
Top Plant-Based Sources of Leucine
| # | Food | Leucine |
|---|---|---|
| 1 | Vital Wheat Gluten (seitan), cooked, 100g | 1.90g |
| 2 | Soybeans, cooked, 1 cup | 1.59g |
| 3 | Adzuki Beans, cooked, 1 cup | 1.45g |
| 4 | Lentils, cooked, 1 cup | 1.30g |
| 5 | Navy Beans, cooked, 1 cup | 1.27g |
| 6 | Kidney Beans, cooked, 1 cup | 1.23g |
| 7 | Peanuts, 1/2 cup | 1.22g |
| 8 | Black Beans, cooked, 1 cup | 1.22g |
| 9 | Buckwheat Groats, cooked, 1 cup | 1.21g |
| 10 | Mung Beans, cooked, 1 cup | 1.10g |
| 11 | Chickpeas, cooked, 1 cup | 1.04g |
| 12 | Pistachios, 1/2 cup | 0.99g |
| 13 | Sesame Seeds, 1/2 cup | 0.98g |
| 14 | Fava Beans, cooked, 1 cup | 0.97g |
| 15 | Rye Grain, cooked, 1 cup | 0.95g |
| 16 | Lima Beans, cooked, 1 cup | 0.91g |
| 17 | Cashews, 1/2 cup | 0.88g |
| 18 | Almonds, 1/2 cup | 0.80g |
| 19 | Brazil Nuts, 1/2 cup | 0.79g |
| 20 | Spinach, 1 bunch | 0.76g |
| 21 | Hazelnuts, 1/2 cup | 0.72g |
| 22 | Pumpkin Seeds, 1 oz | 0.70g |
| 23 | Walnuts, 1/2 cup | 0.68g |
| 24 | Oats, cooked, 1 cup | 0.51g |
| 25 | Soy Milk, 1 cup | 0.50g |
All Food
Top Sources of Bioavailable Iron
| # | Food * | Iron |
|---|---|---|
| 1 | Clams (~8) | 23 mg |
| 2 | Oysters (~5–7) | 7 mg |
| 3 | Mussels (~6–7) | 7 mg |
| 4 | Legumes (red lentils, cannellini, kala chana, kidney, garbanzo, pinto), 1 cup | 5–7 mg |
| 5 | Grass-Fed Bison (6 oz) | 5.5 mg |
| 6 | Pumpkin Seeds, sprouted (4 tbsp) | 4 mg |
| 7 | Hemp Hearts (3 tbsp) | 4 mg |
| 8 | Swiss Chard (cooked, 1 cup) | 4 mg |
| 9 | Blackstrap Molasses (1 tbsp) | 3.6 mg |
| 10 | Grass-Fed Beef (6 oz) | 3.5 mg |
| 11 | Tofu (3/4 cup) | 3.4 mg |
| 12 | Green Moong Dosa (whole, 3/4 cup, 3 dosas) | 3 mg |
| 13 | Dark Chocolate (100% cacao, 1 oz) | 3 mg |
| 14 | Moong Dal (1 cup) | 2.8 mg |
| 15 | Quinoa (1 cup) | 2.8 mg |
| 16 | Unhulled Tahini (unhulled sesame seeds, 2 tbsp) | 2.6 mg |
| 17 | Collard Greens (sauteed, 1 cup) | 2.5 mg |
| 18 | Chia Seed (soaked, 3 tbsp) | 2.3 mg |
| 19 | Kale (sauteed, 1 cup) | 1.9 mg |
* Pair vegetarian food sources with fruit high in vitamin C to boost iron absorption