proteins
Name Protein amount per 100grams Benefits Links
Chicken breast 31 grams Hight in protein, low calorie. Chicken breast is a very popular source of protein, with a 3-ounce breast providing 27 grams. It’s also a great source of minerals and B-vitamins. More Details
Cod 19 grams Cod is full of protein, low in calories and has little fat. More Details
Ground lamb 22.6 grams Hight in minerals like: phosphorus, potassium. Source of Vitamin A More Details
Pork chops 25.6 grams Bone-in cooked pork chops are high in protein. Excellent source of minerals like potassium, magnesium, phosphorus. More Details
Beef steak 28 grams Source of Iron, magnesium, phosphorus, potassium, zinc. Hight in Vitamin B-12. More Details
Turkey breast 30 grams Hight in protein, low calorie. Excellent source of calcium, iron, magnesium,
phosphorus, potassium, zinc, vitamin A.
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Tuna 29.2 grams Source of omega-3 fatty acids, B-vitamins, minerals like magnesium,
phosphorus, and potassium. Very low in calories.
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Lean beef 26.4 grams Lean beef is a good source of Iron, Magnesium, Phosphorus, Potassium, Zinc. More Details
Mackerel 26 grams Hight in Calcium, Phosphorus, Potassium. Good source of Vitamin B-12,Vitamin More Details
Tilapia 26.2 grams Low in calories, high in protein, great source of B-vitamins, inexpensive More Details
Flounder 15.2 grams High in Calcium, Magnesium, Phosphorus, Potassium, Vitamin D (D2 + D3) More Details
Rainbow trout 23.8 grams Excellent source of Potassium. Hight in Calcium, Magnesium, Phosphorus, Vitamin C, Vitamin A, Retinol. More Details
Salmon 25.4 grams Rich in omega-3 fatty acids. Good source of potassium. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health. More Details
Haddock 20 grams Low in calories. Rich in Potassium and Phosphorus. Good source of Vitamin A More Details
Perch 18.5 grams Inexpensive wild fish. Low in calories. Good source of Vitamin D (D2 + D3), Vitamin A. High in minerals like Phosphorus, Potassium. More Details
Halibut 22.5 grams Source of omega-3 fatty acids, vitamins B3, B6, B12. Minerals like magnesium, phosphorus, and potassium More Details
Canned tuna 23.6 grams Canned tuna is an inexpensive, low calorie source of protein and other important nutrients, including omega-3 fatty acids. Good source of Calcium, Magnesium, Phosphorus, Potassium, Vitamin D (D2 + D3)

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Sardines 24.6 grams Excellent source of Calcium, Ca. Hight in minerals: niacin, iron, potassium, magnesium, zinc, phosphorus. That makes them a good choice for those who are lactose intolerant, allergic to dairy, or need more calcium in their diet. This can also be helpful during pregnancy if you need alternative forms of calcium for the health of your baby.

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Tofu 8.08 grams Tofu is made from condensed soy milk in a process similar to cheese making. It’s often made from GMO soybeans, so if you’re worried about GMOs,
organic tofu is your best option.

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Cottage cheese 10.4 grams Cottage cheese is high in Calcium, Ca. Good source of Phosphorus, Potassium, Vitamin A, Vitamin A More Details
Pollok 19 grams Pollock has one of the lowest mercury contents of any fish. More Details
Greek yogurt 8.78 grams Excellent source of Calcium. Rich in Phosphorus, Potassium, Iodine. Greek yogurt packs twice as much protein and about half the amount of carbs and sugar as regular yogurt.

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Lentils 8.8 grams Rich in Calcium, Iron, Fe., Magnesium, Mg., Phosphorus, P., Potassium, K., Zinc, Zn., Vitamin C., Vitamin A More Details
Black beans 8.18 grams Black beans are exceptionally rich in fiber and plant-based protein. Good source of Potassium, Phosphorus, Iron, More Details
Scallops 20.5 grams Scallops are an excellent source of several trace minerals, including selenium, zinc and copper. Calories: 94, Carbs: 0 grams, Fat: 1.2 grams, Protein: 19.5 grams, Omega-3 fatty acids: 333 mg Vitamin B12: 18% of the recommended daily value (DV),Calcium: 9% of the DV, Iron: 15% of the DV, Magnesium: 12% of the DV, Phosphorous: 27% of the DV, Potassium: 12% of the DV, Zinc: 18% of the DV

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Shrimp 24 grams Shrimp is a great source of protein, boasting up to 77% of its calories. It also contains vitamins, minerals, and beneficial antioxidants. Hight in Calcium, Ca, Magnesium, Mg, Phosphorus, P, Potassium, K More Details
Oysters 9.45 grams Oysters are low in calories yet loaded with nutrients, including protein, healthy fats, vitamins, and minerals. Rich in Vitamin B12, Copper, Zinc. More Details
Mussels 23.8 grams Mussels are rich in Magnesium, Mg., Phosphorus, P., Potassium, K., Zinc, Zn., Manganese, Mn., Selenium, Se., Vitamin C., Vitamin B-12, Vitamin A, Retinol, Vitamin A More Details
Lobster 19 grams Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals needed for optimal health.

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Crab 23.7 grams Queen Crab is rich in Potassium, K., Phosphorus, P., Calcium, Ca., Vitamin C., Vitamin B-12, Vitamin A, Vitamin A More Details
Garbanzo beans 8.86 grams Good source of Potassium, K., Phosphorus, P., Calcium, Ca. Inexpensive and a good plant based source of protein. More Details
Kidney beans 5.22 grams Rich in Fiber, Calcium, Magnesium, Phosphorus, Potassium, Choline. More Details
Kamut 5.71 grams Kamut provides a good amount of fiber, carbohydrate, protein. More Details
Chicken Thigh 23.3 grams Chicken thigh is high in protein. It’s also a great source of minerals and B-vitamins. More Details
Red Quinoa 4.4 grams High in fiber, vitamins, minerals, and antioxidants, it’s also an excellent source of protein and naturally gluten-free. Red quinoa is considered a complete protein, as it provides all nine essential amino acids.

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Pumpkin Seeds 18.6 grams Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

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Whole milk 3.15 grams Milk is one of the most naturally nutritious beverages on the planet. Rich in Calcium, Potassium, K., Retinol, Vitamin A, Vitamin D (D2 + D3) More Details
Mozzarella cheese 23.7 grams Mozzarella is rich in protein, calcium, magnesium, phosphorus, selenium, Vitamin A, Retinol. More Details
Provolone 25.6 grams Provolone cheese offers a number of health benefits because of its high calcium content, phosphorus and Vitamin A More Details
Parmesan 29.6 grams Parmesan cheese is highly nutritious. It’s rich in protein, ready-to-use fat, and nutrients that support bone health. Parmesan cheese is a lactose-free cheese that’s rich in calcium and easily digestible high quality protein.

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Swiss cheese 27 grams Swiss cheese is rich in Calcium, Vitamin A, and protein. More Details
Cheddar 23.3 grams Cheddar is rich in Calcium, Magnesium, Phosphorus, Potassium, Selenium, Vitamin A, Retinol, Fatty acids. More Details
Eggs 12.5 grams Eggs are a nutritious and affordable source of protein that humans have been eating for millions of years. Eggs are excellent source of vitamins like: Vitamin A, B12, B6, E, D, Zink.

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Mushrooms 3.09 grams White mushrooms are low in calories and sugar. They are also high in protein and vitamin D, and they’re a source of vitamin B12. As such, they are considered beneficial for those following plant-based diets.

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Cauliflower 3.04 grams Cauliflower is low in calories and high in fiber with varying amounts of pantothenic acid and vitamins B-6, C, and K. More Details
Walnuts 14.3 grams Walnuts have a wealth of the good kind of fats -- polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. More Details
Cashew 18.2 grams Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

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Macadamia nuts 7.91 grams Macadamia nuts are rich in heart-healthy monounsaturated fats. Eating small amounts each day may help reduce heart disease risk factors, such as high cholesterol and inflammation.

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Pistachio 20.2 grams Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium. Pistachios are among the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which promote eye health.

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Pecans 9.17 grams Pecans are rich in several important nutrients, including fiber, copper, thiamine, and zinc. More Details
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