Nutrient Food Sources



Protein is needed for healing, immunity, mental function, liver detoxification and hormone control.  

Proteins are composed of varying combinations of 22 amino acids, 8 or which are essential (they can not be made by the body and must be obtained from the diet).  Foods that supply the full quota of essential amino acids are called complete proteins, such as meats, poultry, fish, eggs, milk, quinoa and peanuts. Other plant protein sources such as nuts, seeds, grains and pulses are not complete, but can be combined to obtain the full mix. Vegetarians and vegans must therefore consider the combination of plant proteins they eat in order to obtain the full quota of amino acids that the body needs for health.  

Food sources of Protein Amount (g per serving)
Asparagus 4.66
Beef 32.04
Black beans, cooked 15.24
Broccoli 4.66
Brussels sprouts 3.98
Calf’s liver 24.53
Cauliflower 2.28
Chickpeas 14.53
Chicken breast 33.79
Cod 26.03
Collard greens 4.01
Cow’s milk 8.13
Egg 5.54
Goats milk 8.69
Green beans 2.36
Green peas 8.58
Halibut 30.27
Kale 2.47
Kidney beans 15.35
Lamb 30.15
Lentils 17.86
Lima beans 14.66
Miso 4.06
Mozzarella cheese 6.88
Navy beans 15.83
Oats 6.08
Peanuts 9.42
Pinto beans 14.04
Pumpkin seeds 8.47
Rye 8.31
Salmon 29.14
Scallops 23.11
Shitake mushrooms 4.98
Shrimp/prawn 23.71
Snapper 29.82
Soybeans, cooked 28.62
Spinach 5.35
Split peas 16.35
Swiss chard 3.29
Tempeh 20.63
Tofu 9.16
Tuna 33.99
Turkey breast 32.56
Yogurt 12.86
Venison 34.25