Jasjeet Thind
Berkeley, CA

Nutrition Guide

Real food sources of bioavailable nutrients

Vegetarian

#	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

#	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

#	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

#	Food	Calcium
1	Tofu, firm, calcium-set, 4 oz (1/2 cup)	250–750mg
2	Yogurt, plain, 1 cup	450mg
3	Sardines, canned with bones, 3 oz	325mg
4	Milk (whole, low-fat, or skim), 1 cup	300mg
5	Nonfat dry milk powder, 5 tbsp	300mg
6	Figs, dried, 1 cup	300mg
7	Sesame seeds, whole roasted, 1 oz	280mg
8	Swiss or Gruyère cheese, 1 oz	270mg
9	Tofu, soft regular, 4 oz	120–390mg
10	Sour cream, 1 cup	250mg
11	Mackerel, canned, 3 oz	250mg
12	Spinach, cooked, 1 cup	240mg
13	Cheddar or Monterey Jack cheese, 1 oz	200mg
14	Mozzarella cheese, 1 oz	200mg
15	Salmon, canned with bones, 3 oz	170–210mg
16	Broccoli, cooked, 1 cup	180mg
17	Amaranth, cooked, 1/2 cup	135mg
18	Blackstrap molasses, 1 tbsp	135mg
19	Sesame tahini, 1 oz (2 tbsp)	130mg
20	Arugula, raw, 1 cup	125mg
21	Oatmeal, instant, 1 package	100–150mg
22	Chard or okra, cooked, 1 cup	100mg
23	Soybeans, boiled, 1/2 cup	100mg
24	Ice cream or ice milk, 1/2 cup	100mg
25	Acorn squash, cooked, 1 cup	90mg

#	Food	Leucine
1	Chicken breast, cooked, 3 oz	2.30g
2	Lean beef (top sirloin / tenderloin), cooked, 3 oz	2.0–2.4g
3	Pork tenderloin, cooked, 3 oz	2.00g
4	Salmon, cooked, 3 oz	1.8–1.9g
5	Tuna, cooked, 3 oz	1.7–1.9g
6	Turkey breast, cooked, 3 oz	1.6–1.9g
7	Soybeans, cooked, 1 cup	1.59g
8	Tofu, firm, 1/2 cup	1.75g
9	Eggs, 3 large	1.60g
10	Sunflower seeds, roasted, 1 oz	0.40g
11	Peanuts, roasted, 1/4 cup	0.56g
12	Almonds, roasted, 1/4 cup	0.50g
13	Pumpkin seeds, roasted, 1 oz	0.70g
14	Greek yogurt, 1 cup	1.30g
15	Cottage cheese, 1/2 cup	1.27g
16	Lentils, cooked, 1 cup	1.30g
17	Black beans, cooked, 1 cup	1.20g
18	Swiss cheese, 1 oz	0.84g
19	Parmesan cheese, 1 oz	0.78g
20	Cheddar cheese, 1 oz	0.55g

#	Food	Zinc
1	Oysters, cooked, 3 oz (about 6 medium)	66.8mg
2	Beef chuck short ribs, cooked, 3 oz	10.2mg
3	Beef shank, cooked, 3 oz	8.9mg
4	Alaska king crab, cooked, 3 oz	6.5mg
5	Bison, cooked, 3 oz	7.3mg
6	Lamb shoulder, cooked, 3 oz	5.9mg
7	Pumpkin seeds, roasted, 1 oz	2.2mg
8	Sunflower seeds, toasted, 1 oz	1.8mg
9	Pork shoulder, cooked, 3 oz	3.0mg
10	Chicken, dark meat, cooked, 3 oz	2.4mg
11	Cashews, roasted, 1 oz	1.6mg
12	Chickpeas, cooked, 1 cup	2.5mg
13	Lentils, cooked, 1 cup	2.5mg
14	Black beans, cooked, 1 cup	1.9mg
15	Kidney beans, cooked, 1 cup	1.9mg
16	Swiss cheese, 1 oz	1.2mg
17	Greek yogurt, plain, 1 cup	1.3mg
18	Milk, 1 cup	1.0mg
19	Eggs, 2 large	1.0mg
20	Almonds, roasted, 1 oz	0.9mg

* Unfortified food sources; legume/grain zinc has lower bioavailability due to phytates

#	Food	Serving Size	Method	Vitamin D3 (mcg)
1	Carp, wild	4.5 oz	cooked	32.0
2	Rainbow trout, farmed	4.5 oz	cooked	24.3
3	Pompano, wild	4.5 oz	cooked	22.5
4	Freshwater eel (unagi)	4.5 oz	cooked	22.3
5	Sockeye salmon, wild	4.5 oz	cooked	21.3
6	Swordfish, wild	4.5 oz	cooked	21.2
7	Atlantic mackerel, wild	4.5 oz	cooked	21.0
8	Steelhead trout, wild	4.5 oz	cooked	19.1
9	Cod liver oil	1.5 tsp	raw	17.0
10	King (Chinook) salmon, wild	4.5 oz	cooked	16.8
11	Atlantic salmon, farmed	4.5 oz	cooked	16.7
12	Pink salmon, wild	4.5 oz	cooked	16.5
13	Sturgeon, wild	4.5 oz	cooked	16.4
14	Channel catfish, wild	4.5 oz	cooked	15.3
15	Coho salmon, wild	4.5 oz	cooked	14.4
16	Red snapper, wild	4.5 oz	cooked	12.8
17	Lake trout, wild	4.5 oz	cooked	12.0
18	Halibut (Atlantic/Pacific), wild	4.5 oz	cooked	7.4
19	Atlantic herring, wild	4.5 oz	cooked	6.9
20	Bluefin Ahi Tuna, wild	4.5 oz	raw	6.5
21	Cisco, wild	4.5 oz	cooked	6.0
22	Sablefish / Black Cod, wild	4.5 oz	cooked	6.0
23	Pacific rockfish, wild	4.5 oz	cooked	5.9
24	Albacore Tuna, wild	3 oz	cooked	5.5
25	Sardines, wild	3 oz	cooked	5.0
26	Salmon roe / caviar	1 oz	raw	3.4
27	Bigeye Ahi Tuna, wild	4.5 oz	raw	2.8
28	Albacore / Tombo Tuna, wild	4.5 oz	raw	2.5
29	Skipjack tuna, wild	3 oz	cooked	2.4
30	Eggs with yolk	2 large	cooked	2.2
31	Yellowfin Ahi Tuna, wild	4.5 oz	raw	1.9
32	Beef liver	3 oz	braised	1.0