High Protein Foods List - Browse 120+ Highest Protein Foods Per 100g with Nutrition Data

Supplements

Soy Protein Isolate

Plant-based complete protein, comparable to whey in quality.

Protein 88.3g / 100g

335 Calories

0g Carbs

3.4g Fat

0g Fiber

$6.61 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 180µg Riboflavin 100µg Niacin 1.44mg Vitamin B6 100µg Folate 176µg Vitamin B12 0 Calcium 178.0mg Iron 14.5mg Magnesium 39.0mg Phosphorus 776.0mg Potassium 81.0mg Sodium 1.0g Zinc 4.00mg Copper 1.60mg Manganese 1.49mg Selenium 1µg

Supplements

Whey Protein Isolate

Fast-digesting, complete protein ideal for post-workout recovery.

Protein 87g / 100g

390 Calories

1g Carbs

0.5g Fat

0g Fiber

$7.72 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 500µg Riboflavin 800µg Niacin 3.00mg Vitamin B6 500µg Folate 20µg Vitamin B12 1µg Calcium 550.0mg Iron 1.50mg Magnesium 200.0mg Phosphorus 500.0mg Potassium 650.0mg Sodium 280.0mg Zinc 8.00mg Copper 800µg Manganese 500µg Selenium 15µg

Supplements

Egg White Protein Powder

Dairy-free complete protein with zero fat and carbs.

Protein 82g / 100g

375 Calories

4g Carbs

0g Fat

0g Fiber

$7.05 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 100µg Riboflavin 2.50mg Niacin 1.50mg Vitamin B6 50µg Folate 30µg Vitamin B12 0.5µg Calcium 200.0mg Iron 500µg Magnesium 40.0mg Phosphorus 250.0mg Potassium 1.1g Sodium 1.2g Zinc 500µg Copper 100µg Manganese 50µg Selenium 60µg

Supplements

Casein Protein

Slow-digesting dairy protein, ideal for nighttime recovery.

Protein 80g / 100g

360 Calories

3g Carbs

1.5g Fat

0g Fiber

$7.72 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 100µg Riboflavin 600µg Niacin 800µg Vitamin B6 100µg Folate 10µg Vitamin B12 1µg Calcium 1.5g Iron 1.00mg Magnesium 100.0mg Phosphorus 850.0mg Potassium 400.0mg Sodium 250.0mg Zinc 4.00mg Copper 300µg Manganese 50µg Selenium 20µg

Supplements

Pea Protein Isolate

Hypoallergenic plant protein rich in BCAAs and iron.

Protein 80g / 100g

380 Calories

7g Carbs

5g Fat

6g Fiber

$6.17 Per 100g

89% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 200µg Riboflavin 150µg Niacin 1.20mg Vitamin B6 100µg Folate 60µg Vitamin B12 0 Calcium 120.0mg Iron 8.00mg Magnesium 50.0mg Phosphorus 400.0mg Potassium 80.0mg Sodium 1.1g Zinc 3.00mg Copper 1.00mg Manganese 1.20mg Selenium 2µg

Supplements

Brown Rice Protein

Easily digestible vegan protein, great paired with pea protein.

Protein 78g / 100g

375 Calories

10g Carbs

4g Fat

3g Fiber

$5.73 Per 100g

74% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 300µg Riboflavin 100µg Niacin 5.00mg Vitamin B6 500µg Folate 20µg Vitamin B12 0 Calcium 50.0mg Iron 6.00mg Magnesium 120.0mg Phosphorus 350.0mg Potassium 200.0mg Sodium 90.0mg Zinc 3.00mg Copper 500µg Manganese 4.00mg Selenium 5µg

Plant-Based

Seitan (Wheat Gluten)

Wheat-based meat substitute with the highest plant protein density.

Protein 75.2g / 100g

372 Calories

13.79g Carbs

1.85g Fat

0.6g Fiber

$0.88 Per 100g

25% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 0 Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0 Vitamin B12 0 Calcium 142.0mg Iron 5.20mg Magnesium 25.0mg Phosphorus 260.0mg Potassium 100.0mg Sodium 29.0mg Zinc 850µg Copper 180µg Manganese 350µg Selenium 40µg

Supplements

Plant Protein Blend (Pea & Rice)

Complementary vegan blend delivering a complete amino acid profile.

Protein 75g / 100g

380 Calories

8g Carbs

5g Fat

4g Fiber

$6.39 Per 100g

85% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 300µg Vitamin K 0 Thiamin 250µg Riboflavin 120µg Niacin 3.00mg Vitamin B6 300µg Folate 50µg Vitamin B12 0 Calcium 110.0mg Iron 9.00mg Magnesium 90.0mg Phosphorus 380.0mg Potassium 150.0mg Sodium 600.0mg Zinc 3.50mg Copper 1.00mg Manganese 2.50mg Selenium 3µg

Supplements

BCAA Powder

Branched-chain amino acids to support recovery and reduce muscle soreness.

Protein 70g / 100g

280 Calories

0g Carbs

0g Fat

0g Fiber

$6.61 Per 100g

100% Bioavailability

3 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 0 Riboflavin 0 Niacin 0 Vitamin B6 5.00mg Folate 0 Vitamin B12 0 Calcium 0 Iron 0 Magnesium 0 Phosphorus 0 Potassium 20.0mg Sodium 100.0mg Zinc 0 Copper 0 Manganese 0 Selenium 0

Supplements

Spirulina Powder

Nutrient-dense blue-green algae, rich in iron and antioxidants.

Protein 57g / 100g

290 Calories

24g Carbs

8g Fat

4g Fiber

$4.85 Per 100g

70% Bioavailability

18 Amino Acids

Vitamin A 29µg Vitamin C 10.1mg Vitamin D 0 Vitamin E 5.00mg Vitamin K 26µg Thiamin 2.38mg Riboflavin 3.67mg Niacin 12.8mg Vitamin B6 360µg Folate 94µg Vitamin B12 0 Calcium 120.0mg Iron 28.5mg Magnesium 195.0mg Phosphorus 118.0mg Potassium 1.4g Sodium 1.0g Zinc 2.00mg Copper 6.10mg Manganese 1.90mg Selenium 7µg

Supplements

Hemp Protein Powder

Whole-food plant protein loaded with fiber and magnesium.

Protein 50g / 100g

370 Calories

25g Carbs

11g Fat

18g Fiber

$5.51 Per 100g

65% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 900µg Vitamin K 0 Thiamin 400µg Riboflavin 300µg Niacin 2.00mg Vitamin B6 200µg Folate 110µg Vitamin B12 0 Calcium 140.0mg Iron 14.0mg Magnesium 500.0mg Phosphorus 1.1g Potassium 900.0mg Sodium 10.0mg Zinc 10.0mg Copper 1.60mg Manganese 8.00mg Selenium 1µg

Meat & Poultry

Bacon (Cooked)

Cured, smoked pork belly with intense savory flavor, best enjoyed in moderation.

Protein 37g / 100g

541 Calories

1.4g Carbs

41.8g Fat

0g Fiber

$1.32 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 11µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 310µg Vitamin K 0 Thiamin 400µg Riboflavin 240µg Niacin 11.4mg Vitamin B6 350µg Folate 2µg Vitamin B12 0.8µg Calcium 11.0mg Iron 1.40mg Magnesium 23.0mg Phosphorus 420.0mg Potassium 565.0mg Sodium 1.7g Zinc 2.60mg Copper 100µg Manganese 30µg Selenium 62µg

Meat & Poultry

Veal Cutlet (Cooked)

Tender, mild-flavored meat from young cattle.

Protein 36.71g / 100g

203 Calories

0g Carbs

5.09g Fat

0g Fiber

$2.65 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 500µg Vitamin K 0 Thiamin 60µg Riboflavin 360µg Niacin 10.7mg Vitamin B6 370µg Folate 18µg Vitamin B12 1µg Calcium 9.00mg Iron 1.32mg Magnesium 30.0mg Phosphorus 252.0mg Potassium 387.0mg Sodium 67.0mg Zinc 4.03mg Copper 140µg Manganese 40µg Selenium 16µg

Dairy & Eggs

Powdered Milk

Concentrated dry milk with long shelf life, high in protein.

Protein 36.2g / 100g

360 Calories

52g Carbs

0.77g Fat

0g Fiber

$1.32 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 653µg Vitamin C 6.80mg Vitamin D 11µg Vitamin E 0 Vitamin K 0 Thiamin 420µg Riboflavin 1.55mg Niacin 950µg Vitamin B6 360µg Folate 50µg Vitamin B12 4µg Calcium 1.3g Iron 320µg Magnesium 110.0mg Phosphorus 968.0mg Potassium 1.8g Sodium 535.0mg Zinc 4.08mg Copper 40µg Manganese 20µg Selenium 27µg

Meat & Poultry

Lamb Shoulder (Cooked)

Flavorful cut perfect for braising and slow roasting.

Protein 35.54g / 100g

279 Calories

0g Carbs

14.08g Fat

0g Fiber

$1.65 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 180µg Vitamin K 0 Thiamin 70µg Riboflavin 270µg Niacin 6.33mg Vitamin B6 130µg Folate 22µg Vitamin B12 3µg Calcium 26.0mg Iron 2.70mg Magnesium 29.0mg Phosphorus 232.0mg Potassium 338.0mg Sodium 76.0mg Zinc 7.30mg Copper 150µg Manganese 30µg Selenium 38µg

Meat & Poultry

Beef Brisket (Cooked)

Tough cut that becomes tender through slow cooking, rich flavor.

Protein 33.26g / 100g

205 Calories

0g Carbs

6.99g Fat

0g Fiber

$1.43 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 430µg Vitamin K 2µg Thiamin 70µg Riboflavin 210µg Niacin 4.84mg Vitamin B6 320µg Folate 11µg Vitamin B12 2µg Calcium 16.0mg Iron 2.82mg Magnesium 22.0mg Phosphorus 205.0mg Potassium 267.0mg Sodium 54.0mg Zinc 8.00mg Copper 120µg Manganese 10µg Selenium 34µg

Meat & Poultry

Beef Jerky (Cooked)

Concentrated protein source, shelf-stable and portable.

Protein 33.2g / 100g

407 Calories

11g Carbs

25.6g Fat

1.8g Fiber

$2.65 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.3µg Vitamin E 490µg Vitamin K 2µg Thiamin 150µg Riboflavin 140µg Niacin 1.73mg Vitamin B6 180µg Folate 134µg Vitamin B12 1µg Calcium 20.0mg Iron 5.42mg Magnesium 51.0mg Phosphorus 407.0mg Potassium 597.0mg Sodium 1.8g Zinc 8.11mg Copper 230µg Manganese 110µg Selenium 11µg

Supplements

Protein Bar (Whey-Based)

Convenient on-the-go protein snack with balanced macros.

Protein 33g / 100g

350 Calories

40g Carbs

12g Fat

8g Fiber

$2.50 Per bar

95% Bioavailability

18 Amino Acids

Vitamin A 100µg Vitamin C 15.0mg Vitamin D 1µg Vitamin E 3.00mg Vitamin K 5µg Thiamin 500µg Riboflavin 600µg Niacin 6.00mg Vitamin B6 700µg Folate 60µg Vitamin B12 2µg Calcium 300.0mg Iron 4.00mg Magnesium 100.0mg Phosphorus 300.0mg Potassium 350.0mg Sodium 220.0mg Zinc 4.00mg Copper 400µg Manganese 600µg Selenium 10µg

Plant-Based

Hemp Seeds

Complete plant protein with perfect omega-3 to omega-6 ratio.

Protein 31.6g / 100g

600 Calories

8.67g Carbs

48.8g Fat

4g Fiber

$2.20 Per 100g

65% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 500µg Vitamin D 0 Vitamin E 800µg Vitamin K 0 Thiamin 1.28mg Riboflavin 280µg Niacin 9.20mg Vitamin B6 600µg Folate 110µg Vitamin B12 0 Calcium 70.0mg Iron 7.95mg Magnesium 700.0mg Phosphorus 1.6g Potassium 1.2g Sodium 5.00mg Zinc 9.90mg Copper 1.60mg Manganese 7.60mg Selenium 0

Meat & Poultry

Chicken Breast (Cooked)

Lean, versatile protein source. Skinless breast is lowest in fat.

Protein 31.02g / 100g

165 Calories

0g Carbs

3.57g Fat

0g Fiber

$0.91 Per 100g

100% Bioavailability

19 Amino Acids

Vitamin A 6µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 270µg Vitamin K 0.3µg Thiamin 70µg Riboflavin 110µg Niacin 13.7mg Vitamin B6 600µg Folate 4µg Vitamin B12 0.3µg Calcium 15.0mg Iron 1.04mg Magnesium 29.0mg Phosphorus 228.0mg Potassium 256.0mg Sodium 74.0mg Zinc 1.00mg Copper 50µg Manganese 20µg Selenium 28µg

Meat & Poultry

Beef Sirloin Steak (Cooked)

Leaner cut of beef with robust flavor and tenderness.

Protein 30.55g / 100g

183 Calories

0g Carbs

5.79g Fat

0g Fiber

$1.98 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.1µg Vitamin E 390µg Vitamin K 1µg Thiamin 80µg Riboflavin 150µg Niacin 8.74mg Vitamin B6 660µg Folate 10µg Vitamin B12 2µg Calcium 20.0mg Iron 1.96mg Magnesium 26.0mg Phosphorus 244.0mg Potassium 393.0mg Sodium 64.0mg Zinc 5.71mg Copper 90µg Manganese 10µg Selenium 36µg

Meat & Poultry

Chicken Wings (Cooked, Skin On)

Juicy, flavorful poultry cut, popular roasted, grilled, or fried.

Protein 30.5g / 100g

290 Calories

0g Carbs

19.5g Fat

0g Fiber

$0.55 Per 100g

100% Bioavailability

19 Amino Acids

Vitamin A 24µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 300µg Vitamin K 0.3µg Thiamin 80µg Riboflavin 180µg Niacin 9.20mg Vitamin B6 350µg Folate 6µg Vitamin B12 0.4µg Calcium 13.0mg Iron 1.20mg Magnesium 22.0mg Phosphorus 175.0mg Potassium 220.0mg Sodium 95.0mg Zinc 1.75mg Copper 70µg Manganese 20µg Selenium 25µg

Meat & Poultry

Chicken Gizzards (Cooked)

Chewy, flavorful organ meat that shines in stews and fried dishes.

Protein 30.39g / 100g

154 Calories

0g Carbs

2.68g Fat

0g Fiber

$0.44 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 200µg Vitamin K 0 Thiamin 30µg Riboflavin 210µg Niacin 3.12mg Vitamin B6 70µg Folate 5µg Vitamin B12 1µg Calcium 17.0mg Iron 3.19mg Magnesium 3.00mg Phosphorus 189.0mg Potassium 179.0mg Sodium 56.0mg Zinc 4.42mg Copper 160µg Manganese 70µg Selenium 41µg

Meat & Poultry

Venison (Deer, Cooked)

Ultra-lean wild game with exceptional protein density.

Protein 30.21g / 100g

158 Calories

0g Carbs

3.19g Fat

0g Fiber

$2.74 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 180µg Riboflavin 600µg Niacin 6.71mg Vitamin B6 0 Folate 0 Vitamin B12 0 Calcium 7.00mg Iron 4.47mg Magnesium 24.0mg Phosphorus 226.0mg Potassium 335.0mg Sodium 54.0mg Zinc 2.75mg Copper 300µg Manganese 50µg Selenium 13µg

Plant-Based

Pumpkin Seeds (Pepitas)

One of the best plant sources of zinc and magnesium.

Protein 30.2g / 100g

559 Calories

10.7g Carbs

49g Fat

6g Fiber

$1.54 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 1.90mg Vitamin D 0 Vitamin E 2.18mg Vitamin K 7µg Thiamin 270µg Riboflavin 150µg Niacin 4.99mg Vitamin B6 140µg Folate 58µg Vitamin B12 0 Calcium 46.0mg Iron 8.82mg Magnesium 592.0mg Phosphorus 1.2g Potassium 809.0mg Sodium 7.00mg Zinc 7.81mg Copper 1.34mg Manganese 4.54mg Selenium 9µg

Meat & Poultry

Turkey Breast (Cooked)

Extra lean poultry with one of the highest protein-to-fat ratios.

Protein 30.13g / 100g

147 Calories

0.14g Carbs

2.08g Fat

0g Fiber

$1.01 Per 100g

91% Bioavailability

18 Amino Acids

Vitamin A 3µg Vitamin C 0 Vitamin D 0.3µg Vitamin E 60µg Vitamin K 0 Thiamin 40µg Riboflavin 200µg Niacin 11.8mg Vitamin B6 810µg Folate 9µg Vitamin B12 0.4µg Calcium 9.00mg Iron 710µg Magnesium 32.0mg Phosphorus 230.0mg Potassium 249.0mg Sodium 99.0mg Zinc 1.72mg Copper 60µg Manganese 10µg Selenium 30µg

Supplements

Mass Gainer (Blend)

High-calorie blend for hard gainers needing surplus calories.

Protein 30g / 100g

400 Calories

60g Carbs

4g Fat

2g Fiber

$9.92 Per 100g

95% Bioavailability

18 Amino Acids

Vitamin A 150µg Vitamin C 20.0mg Vitamin D 2µg Vitamin E 5.00mg Vitamin K 10µg Thiamin 800µg Riboflavin 900µg Niacin 8.00mg Vitamin B6 1.00mg Folate 80µg Vitamin B12 2µg Calcium 400.0mg Iron 6.00mg Magnesium 150.0mg Phosphorus 400.0mg Potassium 500.0mg Sodium 300.0mg Zinc 6.00mg Copper 600µg Manganese 800µg Selenium 12µg

Meat & Poultry

Beef Sirloin Steak (Cooked)

Flavorful, affordable steak cut with good marbling.

Protein 29.33g / 100g

212 Calories

0g Carbs

9.67g Fat

0g Fiber

$1.76 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.2µg Vitamin E 420µg Vitamin K 2µg Thiamin 80µg Riboflavin 140µg Niacin 7.81mg Vitamin B6 610µg Folate 9µg Vitamin B12 2µg Calcium 22.0mg Iron 1.89mg Magnesium 25.0mg Phosphorus 229.0mg Potassium 368.0mg Sodium 61.0mg Zinc 5.33mg Copper 90µg Manganese 10µg Selenium 32µg

Meat & Poultry

Rabbit (Cooked)

Ultra-lean white meat, similar to chicken but more delicate.

Protein 29.06g / 100g

197 Calories

0g Carbs

8.05g Fat

0g Fiber

$1.76 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 90µg Riboflavin 210µg Niacin 8.43mg Vitamin B6 470µg Folate 11µg Vitamin B12 8µg Calcium 19.0mg Iron 2.27mg Magnesium 21.0mg Phosphorus 263.0mg Potassium 383.0mg Sodium 47.0mg Zinc 2.27mg Copper 190µg Manganese 30µg Selenium 39µg

Meat & Poultry

Goose (Cooked)

Rich, dark poultry with crispy skin, traditionally for festive occasions.

Protein 28.97g / 100g

238 Calories

0g Carbs

12.67g Fat

0g Fiber

$1.21 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 12µg Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 90µg Riboflavin 390µg Niacin 4.08mg Vitamin B6 470µg Folate 12µg Vitamin B12 0.5µg Calcium 14.0mg Iron 2.87mg Magnesium 25.0mg Phosphorus 309.0mg Potassium 388.0mg Sodium 76.0mg Zinc 3.17mg Copper 280µg Manganese 20µg Selenium 26µg

Fish & Seafood

Anchovies

Tiny, intensely savory fish packed with umami flavor.

Protein 28.9g / 100g

203 Calories

0g Carbs

9.71g Fat

0g Fiber

$0.88 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 12µg Vitamin C 0 Vitamin D 2µg Vitamin E 3.33mg Vitamin K 12µg Thiamin 80µg Riboflavin 360µg Niacin 19.9mg Vitamin B6 200µg Folate 13µg Vitamin B12 1µg Calcium 232.0mg Iron 4.63mg Magnesium 69.0mg Phosphorus 252.0mg Potassium 544.0mg Sodium 3.7g Zinc 2.44mg Copper 340µg Manganese 100µg Selenium 68µg

Meat & Poultry

Beef Heart (Cooked)

Nutrient-dense lean organ meat with bold flavor.

Protein 28.48g / 100g

165 Calories

0.14g Carbs

4.73g Fat

0g Fiber

$0.88 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.1µg Vitamin E 290µg Vitamin K 0.5µg Thiamin 100µg Riboflavin 1.21mg Niacin 6.68mg Vitamin B6 240µg Folate 5µg Vitamin B12 11µg Calcium 5.00mg Iron 6.38mg Magnesium 21.0mg Phosphorus 254.0mg Potassium 219.0mg Sodium 59.0mg Zinc 2.87mg Copper 560µg Manganese 30µg Selenium 39µg

Dairy & Eggs

Parmesan Cheese

Aged hard cheese, intensely savory with concentrated protein.

Protein 28.4g / 100g

419 Calories

13.9g Carbs

27.8g Fat

0g Fiber

$2.65 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 262µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 530µg Vitamin K 2µg Thiamin 30µg Riboflavin 360µg Niacin 80µg Vitamin B6 80µg Folate 6µg Vitamin B12 1µg Calcium 853.0mg Iron 490µg Magnesium 34.0mg Phosphorus 627.0mg Potassium 180.0mg Sodium 1.8g Zinc 4.20mg Copper 40µg Manganese 70µg Selenium 34µg

Meat & Poultry

Lamb Chop (Lean, Cooked)

Tender, premium cut with distinctive rich flavor.

Protein 27.43g / 100g

208 Calories

0g Carbs

10.7g Fat

0g Fiber

$2.86 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 6µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 370µg Vitamin K 0 Thiamin 100µg Riboflavin 220µg Niacin 6.65mg Vitamin B6 190µg Folate 0 Vitamin B12 2µg Calcium 42.0mg Iron 1.88mg Magnesium 27.0mg Phosphorus 233.0mg Potassium 367.0mg Sodium 84.0mg Zinc 3.48mg Copper 150µg Manganese 10µg Selenium 7µg

Meat & Poultry

Goat Meat (Cooked)

Popular worldwide lean red meat with distinctive flavor.

Protein 27.1g / 100g

143 Calories

0g Carbs

3.03g Fat

0g Fiber

$1.54 Per 100g

92% Bioavailability

12 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 340µg Vitamin K 1µg Thiamin 90µg Riboflavin 610µg Niacin 3.95mg Vitamin B6 0 Folate 5µg Vitamin B12 1µg Calcium 17.0mg Iron 3.73mg Magnesium 0 Phosphorus 201.0mg Potassium 405.0mg Sodium 86.0mg Zinc 5.27mg Copper 300µg Manganese 40µg Selenium 12µg

Meat & Poultry

Ground Turkey (93/7, Cooked)

Leaner alternative to ground beef with mild flavor.

Protein 27.1g / 100g

213 Calories

0g Carbs

11.6g Fat

0g Fiber

$0.88 Per 100g

91% Bioavailability

18 Amino Acids

Vitamin A 30µg Vitamin C 0 Vitamin D 0.2µg Vitamin E 180µg Vitamin K 0 Thiamin 90µg Riboflavin 260µg Niacin 8.10mg Vitamin B6 500µg Folate 7µg Vitamin B12 2µg Calcium 31.0mg Iron 1.56mg Magnesium 29.0mg Phosphorus 259.0mg Potassium 304.0mg Sodium 90.0mg Zinc 3.77mg Copper 170µg Manganese 10µg Selenium 28µg

Dairy & Eggs

Swiss Cheese

Alpine cheese with characteristic holes, rich and nutty flavor.

Protein 27g / 100g

393 Calories

1.44g Carbs

31g Fat

0g Fiber

$1.98 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 292µg Vitamin C 0 Vitamin D 0 Vitamin E 600µg Vitamin K 1µg Thiamin 10µg Riboflavin 300µg Niacin 60µg Vitamin B6 70µg Folate 9µg Vitamin B12 3µg Calcium 890.0mg Iron 130µg Magnesium 33.4mg Phosphorus 574.0mg Potassium 71.0mg Sodium 185.0mg Zinc 4.37mg Copper 50µg Manganese 30µg Selenium 30µg

Meat & Poultry

Oxtail (Cooked)

Gelatin-rich cut that becomes tender and luscious when slow-braised.

Protein 26.9g / 100g

261 Calories

0g Carbs

16.5g Fat

0g Fiber

$1.54 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.1µg Vitamin E 350µg Vitamin K 1µg Thiamin 50µg Riboflavin 200µg Niacin 4.50mg Vitamin B6 300µg Folate 8µg Vitamin B12 2µg Calcium 18.0mg Iron 2.60mg Magnesium 20.0mg Phosphorus 195.0mg Potassium 270.0mg Sodium 65.0mg Zinc 5.50mg Copper 120µg Manganese 10µg Selenium 28µg

Meat & Poultry

Pork Chops (Center Cut, Cooked)

Classic cut, a balance of lean meat and marbling.

Protein 26.76g / 100g

180 Calories

0g Carbs

7.29g Fat

0g Fiber

$0.84 Per 100g

89% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.7µg Vitamin E 100µg Vitamin K 0 Thiamin 620µg Riboflavin 240µg Niacin 8.48mg Vitamin B6 700µg Folate 0 Vitamin B12 0.5µg Calcium 23.0mg Iron 800µg Magnesium 26.0mg Phosphorus 228.0mg Potassium 356.0mg Sodium 56.0mg Zinc 2.22mg Copper 80µg Manganese 10µg Selenium 46µg

Meat & Poultry

Pork Shoulder (Cooked)

Marbled cut ideal for pulled pork, roasting, and braising.

Protein 26.57g / 100g

233 Calories

0g Carbs

13.2g Fat

0g Fiber

$0.77 Per 100g

98% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 1µg Vitamin E 110µg Vitamin K 0 Thiamin 530µg Riboflavin 390µg Niacin 3.94mg Vitamin B6 470µg Folate 0 Vitamin B12 0.9µg Calcium 25.0mg Iron 1.85mg Magnesium 24.0mg Phosphorus 217.0mg Potassium 318.0mg Sodium 60.0mg Zinc 5.20mg Copper 140µg Manganese 10µg Selenium 45µg

Meat & Poultry

Beef Liver (Cooked)

The most nutrient-dense food, exceptionally high in vitamin A and B12.

Protein 26.52g / 100g

175 Calories

3.89g Carbs

4.68g Fat

0g Fiber

$0.77 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 7.7mg Vitamin C 700µg Vitamin D 1µg Vitamin E 460µg Vitamin K 4µg Thiamin 180µg Riboflavin 3.42mg Niacin 17.5mg Vitamin B6 1.03mg Folate 260µg Vitamin B12 83µg Calcium 6.00mg Iron 6.17mg Magnesium 22.0mg Phosphorus 485.0mg Potassium 351.0mg Sodium 77.0mg Zinc 5.23mg Copper 14.6mg Manganese 360µg Selenium 33µg

Meat & Poultry

Chicken Drumsticks (Cooked, Skin On)

Juicy dark meat on the bone, kid-friendly and budget-friendly.

Protein 26.3g / 100g

216 Calories

0g Carbs

11.4g Fat

0g Fiber

$0.44 Per 100g

100% Bioavailability

19 Amino Acids

Vitamin A 22µg Vitamin C 0 Vitamin D 0.2µg Vitamin E 270µg Vitamin K 3µg Thiamin 80µg Riboflavin 210µg Niacin 7.90mg Vitamin B6 320µg Folate 5µg Vitamin B12 0.4µg Calcium 12.0mg Iron 1.05mg Magnesium 22.0mg Phosphorus 185.0mg Potassium 230.0mg Sodium 100.0mg Zinc 1.95mg Copper 80µg Manganese 20µg Selenium 28µg

Meat & Poultry

Pork Tenderloin (Cooked)

Extra-lean cut of pork, as lean as chicken breast.

Protein 26.17g / 100g

143 Calories

0g Carbs

3.51g Fat

0g Fiber

$0.99 Per 100g

89% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.2µg Vitamin E 80µg Vitamin K 0 Thiamin 950µg Riboflavin 390µg Niacin 7.43mg Vitamin B6 740µg Folate 0 Vitamin B12 0.6µg Calcium 6.00mg Iron 1.15mg Magnesium 29.0mg Phosphorus 267.0mg Potassium 421.0mg Sodium 57.0mg Zinc 2.42mg Copper 110µg Manganese 10µg Selenium 38µg

Meat & Poultry

Corned Beef (Cooked)

Salt-cured brisket, tender and savory, classic for sandwiches and hash.

Protein 25.6g / 100g

250 Calories

0g Carbs

16.6g Fat

0g Fiber

$1.32 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.2µg Vitamin E 250µg Vitamin K 1µg Thiamin 50µg Riboflavin 200µg Niacin 4.20mg Vitamin B6 250µg Folate 9µg Vitamin B12 2µg Calcium 20.0mg Iron 2.30mg Magnesium 19.0mg Phosphorus 195.0mg Potassium 230.0mg Sodium 970.0mg Zinc 5.20mg Copper 100µg Manganese 10µg Selenium 26µg

Dairy & Eggs

Provolone Cheese

Semi-hard Italian cheese with sharp, tangy profile.

Protein 25.6g / 100g

350 Calories

2.14g Carbs

26.6g Fat

0g Fiber

$1.87 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 236µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 230µg Vitamin K 2µg Thiamin 20µg Riboflavin 320µg Niacin 160µg Vitamin B6 70µg Folate 10µg Vitamin B12 1µg Calcium 756.0mg Iron 520µg Magnesium 28.0mg Phosphorus 496.0mg Potassium 138.0mg Sodium 727.0mg Zinc 3.23mg Copper 30µg Manganese 10µg Selenium 15µg

Meat & Poultry

Lean Ground Beef (90/10, Cooked)

Versatile high-protein red meat, perfect for burgers and tacos.

Protein 25.21g / 100g

204 Calories

0g Carbs

10.68g Fat

0g Fiber

$1.10 Per 100g

91% Bioavailability

18 Amino Acids

Vitamin A 3µg Vitamin C 0 Vitamin D 0 Vitamin E 130µg Vitamin K 1µg Thiamin 40µg Riboflavin 180µg Niacin 6.03mg Vitamin B6 380µg Folate 8µg Vitamin B12 3µg Calcium 15.0mg Iron 2.77mg Magnesium 23.0mg Phosphorus 216.0mg Potassium 363.0mg Sodium 75.0mg Zinc 6.33mg Copper 90µg Manganese 10µg Selenium 21µg

Meat & Poultry

Turkey Thigh (Skinless, Cooked)

Juicier dark meat alternative to turkey breast.

Protein 25.14g / 100g

159 Calories

0g Carbs

6.25g Fat

0g Fiber

$0.84 Per 100g

91% Bioavailability

19 Amino Acids

Vitamin A 6µg Vitamin C 0 Vitamin D 0.3µg Vitamin E 70µg Vitamin K 0 Thiamin 50µg Riboflavin 320µg Niacin 6.90mg Vitamin B6 480µg Folate 8µg Vitamin B12 2µg Calcium 4.00mg Iron 1.59mg Magnesium 23.0mg Phosphorus 200.0mg Potassium 296.0mg Sodium 104.0mg Zinc 3.26mg Copper 90µg Manganese 10µg Selenium 29µg

Meat & Poultry

Quail (Cooked)

Delicate game bird with tender, flavorful meat.

Protein 25.1g / 100g

227 Calories

0g Carbs

14.1g Fat

0g Fiber

$1.98 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 70µg Vitamin C 2.30mg Vitamin D 0.2µg Vitamin E 700µg Vitamin K 4µg Thiamin 220µg Riboflavin 300µg Niacin 7.92mg Vitamin B6 620µg Folate 6µg Vitamin B12 0.4µg Calcium 15.0mg Iron 4.43mg Magnesium 22.0mg Phosphorus 279.0mg Potassium 216.0mg Sodium 52.0mg Zinc 3.10mg Copper 590µg Manganese 0 Selenium 22µg

Dairy & Eggs

Gouda Cheese

Smooth, nutty Dutch cheese that ages beautifully.

Protein 24.9g / 100g

355 Calories

2.22g Carbs

27.4g Fat

0g Fiber

$2.20 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 165µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 240µg Vitamin K 2µg Thiamin 30µg Riboflavin 330µg Niacin 60µg Vitamin B6 80µg Folate 21µg Vitamin B12 2µg Calcium 700.0mg Iron 240µg Magnesium 29.0mg Phosphorus 546.0mg Potassium 121.0mg Sodium 819.0mg Zinc 3.90mg Copper 40µg Manganese 10µg Selenium 15µg

Meat & Poultry

Chicken Thigh (Skinless, Cooked)

Juicier than breast with more flavor, still high in protein.

Protein 24.76g / 100g

179 Calories

0g Carbs

8.15g Fat

0g Fiber

$0.73 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 8µg Vitamin C 0 Vitamin D 0.2µg Vitamin E 180µg Vitamin K 4µg Thiamin 100µg Riboflavin 220µg Niacin 6.21mg Vitamin B6 460µg Folate 5µg Vitamin B12 0.4µg Calcium 9.00mg Iron 1.13mg Magnesium 24.0mg Phosphorus 230.0mg Potassium 269.0mg Sodium 106.0mg Zinc 1.92mg Copper 70µg Manganese 20µg Selenium 27µg

Fish & Seafood

Sardines (Canned in Oil)

Small, nutrient-packed fish eaten whole for maximum benefit.

Protein 24.6g / 100g

201 Calories

0g Carbs

11.4g Fat

0g Fiber

$0.77 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 32µg Vitamin C 0 Vitamin D 5µg Vitamin E 2.04mg Vitamin K 3µg Thiamin 80µg Riboflavin 230µg Niacin 5.24mg Vitamin B6 170µg Folate 10µg Vitamin B12 9µg Calcium 382.0mg Iron 2.92mg Magnesium 39.0mg Phosphorus 490.0mg Potassium 397.0mg Sodium 307.0mg Zinc 1.31mg Copper 190µg Manganese 110µg Selenium 53µg

Dairy & Eggs

Monterey Jack Cheese

Mild, semi-soft American cheese that melts beautifully.

Protein 24.5g / 100g

373 Calories

0.68g Carbs

30.3g Fat

0g Fiber

$1.65 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 198µg Vitamin C 0 Vitamin D 0.6µg Vitamin E 260µg Vitamin K 3µg Thiamin 20µg Riboflavin 390µg Niacin 90µg Vitamin B6 80µg Folate 18µg Vitamin B12 1µg Calcium 746.0mg Iron 720µg Magnesium 27.0mg Phosphorus 444.0mg Potassium 81.0mg Sodium 600.0mg Zinc 3.00mg Copper 30µg Manganese 10µg Selenium 15µg

Meat & Poultry

Chicken Liver (Cooked)

Extremely nutrient-dense organ meat, packed with iron and B12.

Protein 24.46g / 100g

167 Calories

0.73g Carbs

6.51g Fat

0g Fiber

$0.55 Per 100g

92% Bioavailability

19 Amino Acids

Vitamin A 4.0mg Vitamin C 27.9mg Vitamin D 0 Vitamin E 820µg Vitamin K 0 Thiamin 290µg Riboflavin 1.99mg Niacin 11.0mg Vitamin B6 760µg Folate 578µg Vitamin B12 17µg Calcium 11.0mg Iron 11.6mg Magnesium 25.0mg Phosphorus 405.0mg Potassium 263.0mg Sodium 76.0mg Zinc 3.98mg Copper 500µg Manganese 360µg Selenium 82µg

Plant-Based

Peanuts (Dry Roasted)

Affordable legume (not a nut) with impressive protein content.

Protein 24.4g / 100g

587 Calories

21.3g Carbs

49.7g Fat

8.4g Fiber

$0.88 Per 100g

69% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 4.93mg Vitamin K 0 Thiamin 150µg Riboflavin 200µg Niacin 14.4mg Vitamin B6 470µg Folate 97µg Vitamin B12 0 Calcium 58.0mg Iron 1.58mg Magnesium 178.0mg Phosphorus 363.0mg Potassium 634.0mg Sodium 6.00mg Zinc 2.77mg Copper 430µg Manganese 1.79mg Selenium 9µg

Fish & Seafood

Tuna Steak (Yellowfin)

Meaty, steak-like fish, excellent for grilling.

Protein 24.4g / 100g

102 Calories

0g Carbs

0.49g Fat

0g Fiber

$3.09 Per 100g

97% Bioavailability

18 Amino Acids

Vitamin A 18µg Vitamin C 0 Vitamin D 2µg Vitamin E 240µg Vitamin K 0 Thiamin 120µg Riboflavin 120µg Niacin 18.5mg Vitamin B6 930µg Folate 2µg Vitamin B12 2µg Calcium 4.00mg Iron 770µg Magnesium 35.0mg Phosphorus 278.0mg Potassium 441.0mg Sodium 45.0mg Zinc 370µg Copper 40µg Manganese 10µg Selenium 91µg

Dairy & Eggs

Mozzarella (Part-Skim)

Classic melting cheese, good source of calcium and protein.

Protein 24.3g / 100g

251 Calories

2.77g Carbs

15.9g Fat

0g Fiber

$1.32 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 127µg Vitamin C 0 Vitamin D 0.3µg Vitamin E 140µg Vitamin K 2µg Thiamin 20µg Riboflavin 300µg Niacin 110µg Vitamin B6 70µg Folate 9µg Vitamin B12 1µg Calcium 782.0mg Iron 220µg Magnesium 23.0mg Phosphorus 463.0mg Potassium 84.0mg Sodium 619.0mg Zinc 2.76mg Copper 30µg Manganese 10µg Selenium 14µg

Fish & Seafood

Clams (Canned)

Iron and B12 powerhouse, incredibly nutrient-dense shellfish.

Protein 24.2g / 100g

135 Calories

5.9g Carbs

1.59g Fat

0g Fiber

$0.77 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 149µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 1.12mg Vitamin K 0 Thiamin 20µg Riboflavin 70µg Niacin 580µg Vitamin B6 20µg Folate 7µg Vitamin B12 19µg Calcium 65.0mg Iron 2.68mg Magnesium 32.0mg Phosphorus 327.0mg Potassium 628.0mg Sodium 112.0mg Zinc 840µg Copper 90µg Manganese 140µg Selenium 51µg

Plant-Based

Peanut Butter (Natural)

Creamy, protein-rich spread, a classic favorite.

Protein 24.1g / 100g

632 Calories

21.6g Carbs

49.9g Fat

8g Fiber

$0.77 Per 100g

69% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 6.30mg Vitamin K 1µg Thiamin 110µg Riboflavin 110µg Niacin 13.7mg Vitamin B6 420µg Folate 92µg Vitamin B12 0 Calcium 45.0mg Iron 1.90mg Magnesium 160.0mg Phosphorus 319.0mg Potassium 745.0mg Sodium 486.0mg Zinc 2.79mg Copper 580µg Manganese 1.80mg Selenium 8µg

Plant-Based

Nutritional Yeast

Deactivated yeast with cheesy flavor, fortified with B vitamins.

Protein 24g / 100g

185 Calories

20g Carbs

0.9g Fat

7g Fiber

$1.76 Per 100g

80% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 500µg Vitamin D 0 Vitamin E 100µg Vitamin K 0 Thiamin 23.4mg Riboflavin 17.5mg Niacin 128.0mg Vitamin B6 2.09mg Folate 3.8mg Vitamin B12 1µg Calcium 67.0mg Iron 4.04mg Magnesium 180.0mg Phosphorus 104.0mg Potassium 2.1g Sodium 3.4g Zinc 4.09mg Copper 250µg Manganese 260µg Selenium 28µg

Dairy & Eggs

Colby Cheese

Mild, slightly sweet American cheese similar to cheddar.

Protein 23.8g / 100g

394 Calories

2.57g Carbs

32.1g Fat

0g Fiber

$1.54 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 264µg Vitamin C 0 Vitamin D 0.6µg Vitamin E 280µg Vitamin K 3µg Thiamin 20µg Riboflavin 380µg Niacin 90µg Vitamin B6 80µg Folate 18µg Vitamin B12 1µg Calcium 685.0mg Iron 760µg Magnesium 26.0mg Phosphorus 457.0mg Potassium 127.0mg Sodium 604.0mg Zinc 3.07mg Copper 40µg Manganese 10µg Selenium 15µg

Meat & Poultry

Bison/Buffalo (Cooked)

Lean game meat, lower in fat than beef with rich mineral profile.

Protein 23.77g / 100g

238 Calories

0g Carbs

15.13g Fat

0g Fiber

$1.83 Per 100g

92% Bioavailability

16 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 240µg Vitamin K 0 Thiamin 130µg Riboflavin 250µg Niacin 5.57mg Vitamin B6 380µg Folate 15µg Vitamin B12 2µg Calcium 13.0mg Iron 3.08mg Magnesium 22.0mg Phosphorus 205.0mg Potassium 341.0mg Sodium 73.0mg Zinc 5.14mg Copper 150µg Manganese 10µg Selenium 30µg

Meat & Poultry

Duck Breast (Skinless, Cooked)

Rich, flavorful poultry with crispy skin potential.

Protein 23.48g / 100g

201 Calories

0.94g Carbs

11.2g Fat

0g Fiber

$1.21 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 23µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 700µg Vitamin K 4µg Thiamin 260µg Riboflavin 470µg Niacin 5.10mg Vitamin B6 250µg Folate 10µg Vitamin B12 0.4µg Calcium 12.0mg Iron 2.70mg Magnesium 20.0mg Phosphorus 203.0mg Potassium 252.0mg Sodium 65.0mg Zinc 2.60mg Copper 230µg Manganese 20µg Selenium 22µg

Dairy & Eggs

Cheddar Cheese

Sharp, rich cheese that adds flavor to any dish.

Protein 23.3g / 100g

409 Calories

2.44g Carbs

34g Fat

0g Fiber

$1.54 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 316µg Vitamin C 0 Vitamin D 1µg Vitamin E 750µg Vitamin K 2µg Thiamin 30µg Riboflavin 440µg Niacin 50µg Vitamin B6 70µg Folate 21µg Vitamin B12 1µg Calcium 707.0mg Iron 160µg Magnesium 26.8mg Phosphorus 458.0mg Potassium 77.0mg Sodium 654.0mg Zinc 3.67mg Copper 30µg Manganese 30µg Selenium 28µg

Meat & Poultry

Cornish Hen (Cooked)

Small, tender bird with delicate flavor, perfect for individual servings.

Protein 23.3g / 100g

134 Calories

0g Carbs

3.87g Fat

0g Fiber

$1.10 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 20µg Vitamin C 600µg Vitamin D 0.1µg Vitamin E 240µg Vitamin K 2µg Thiamin 70µg Riboflavin 230µg Niacin 6.27mg Vitamin B6 360µg Folate 2µg Vitamin B12 0.3µg Calcium 13.0mg Iron 770µg Magnesium 19.0mg Phosphorus 149.0mg Potassium 250.0mg Sodium 63.0mg Zinc 1.53mg Copper 60µg Manganese 10µg Selenium 21µg

Dairy & Eggs

Havarti Cheese

Creamy Danish cheese with buttery, mild flavor.

Protein 22g / 100g

393 Calories

1g Carbs

32.1g Fat

0g Fiber

$1.98 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 1.4mg Vitamin C 0 Vitamin D 0 Vitamin E 390µg Vitamin K 0 Thiamin 30µg Riboflavin 250µg Niacin 80µg Vitamin B6 60µg Folate 0 Vitamin B12 0 Calcium 714.0mg Iron 240µg Magnesium 17.3mg Phosphorus 327.0mg Potassium 73.0mg Sodium 750.0mg Zinc 2.86mg Copper 40µg Manganese 20µg Selenium 0

Dairy & Eggs

Blue Cheese

Pungent, tangy cheese with distinctive blue veins.

Protein 21.4g / 100g

353 Calories

2.34g Carbs

28.7g Fat

0g Fiber

$3.31 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 198µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 250µg Vitamin K 2µg Thiamin 30µg Riboflavin 380µg Niacin 1.02mg Vitamin B6 170µg Folate 36µg Vitamin B12 1µg Calcium 528.0mg Iron 310µg Magnesium 23.0mg Phosphorus 387.0mg Potassium 256.0mg Sodium 1.1g Zinc 2.66mg Copper 40µg Manganese 10µg Selenium 15µg

Plant-Based

Almonds

Highest calcium nut, packed with healthy fats and vitamin E.

Protein 21.2g / 100g

620 Calories

21.6g Carbs

49.9g Fat

12.5g Fiber

$1.76 Per 100g

46% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 25.6mg Vitamin K 0 Thiamin 210µg Riboflavin 1.14mg Niacin 3.62mg Vitamin B6 140µg Folate 44µg Vitamin B12 0 Calcium 269.0mg Iron 3.71mg Magnesium 270.0mg Phosphorus 481.0mg Potassium 733.0mg Sodium 1.00mg Zinc 3.12mg Copper 1.03mg Manganese 2.18mg Selenium 4µg

Fish & Seafood

Barramundi

Sustainable white fish with buttery flavor and firm texture.

Protein 21g / 100g

100 Calories

0g Carbs

1.5g Fat

0g Fiber

$2.43 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 19µg Vitamin C 0 Vitamin D 11µg Vitamin E 2.61mg Vitamin K 0 Thiamin 30µg Riboflavin 120µg Niacin 3.15mg Vitamin B6 420µg Folate 5µg Vitamin B12 2µg Calcium 30.0mg Iron 500µg Magnesium 54.5mg Phosphorus 252.0mg Potassium 370.0mg Sodium 35.0mg Zinc 500µg Copper 40µg Manganese 10µg Selenium 29µg

Plant-Based

Pistachios

Colorful nut with complete protein profile, highest in vitamin B6.

Protein 21g / 100g

609 Calories

28.3g Carbs

45.8g Fat

10.3g Fiber

$2.43 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 13µg Vitamin C 3.00mg Vitamin D 0 Vitamin E 2.17mg Vitamin K 13µg Thiamin 700µg Riboflavin 230µg Niacin 1.37mg Vitamin B6 1.12mg Folate 51µg Vitamin B12 0 Calcium 107.0mg Iron 4.03mg Magnesium 109.0mg Phosphorus 469.0mg Potassium 1.0g Sodium 6.00mg Zinc 2.34mg Copper 1.29mg Manganese 1.24mg Selenium 10µg

Fish & Seafood

Snapper

Sweet, nutty-flavored white fish prized for grilling.

Protein 20.5g / 100g

94 Calories

0g Carbs

1.34g Fat

0g Fiber

$2.65 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 32µg Vitamin C 1.60mg Vitamin D 10µg Vitamin E 960µg Vitamin K 0 Thiamin 50µg Riboflavin 0 Niacin 280µg Vitamin B6 400µg Folate 5µg Vitamin B12 3µg Calcium 32.0mg Iron 180µg Magnesium 32.0mg Phosphorus 198.0mg Potassium 417.0mg Sodium 64.0mg Zinc 360µg Copper 30µg Manganese 10µg Selenium 38µg

Fish & Seafood

Trout (Rainbow)

Delicate freshwater fish rich in omega-3s.

Protein 20.5g / 100g

113 Calories

0g Carbs

3.46g Fat

0g Fiber

$1.76 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 19µg Vitamin C 2.40mg Vitamin D 16µg Vitamin E 2.34mg Vitamin K 0 Thiamin 120µg Riboflavin 110µg Niacin 5.38mg Vitamin B6 410µg Folate 12µg Vitamin B12 4µg Calcium 67.0mg Iron 700µg Magnesium 31.0mg Phosphorus 271.0mg Potassium 481.0mg Sodium 31.0mg Zinc 1.08mg Copper 110µg Manganese 160µg Selenium 13µg

Plant-Based

Tempeh

Fermented soybean cake with firm texture and nutty flavor.

Protein 20.3g / 100g

209 Calories

7.64g Carbs

10.8g Fat

9g Fiber

$0.88 Per 100g

80% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 110µg Vitamin K 0 Thiamin 80µg Riboflavin 360µg Niacin 2.64mg Vitamin B6 220µg Folate 24µg Vitamin B12 0 Calcium 111.0mg Iron 2.70mg Magnesium 81.0mg Phosphorus 266.0mg Potassium 412.0mg Sodium 9.00mg Zinc 1.14mg Copper 560µg Manganese 1.30mg Selenium 0

Fish & Seafood

Shrimp

Low-calorie shellfish, quick-cooking and versatile.

Protein 20.1g / 100g

85 Calories

0g Carbs

0.51g Fat

0g Fiber

$1.98 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 4.10mg Vitamin D 0 Vitamin E 1.10mg Vitamin K 0 Thiamin 10µg Riboflavin 20µg Niacin 560µg Vitamin B6 10µg Folate 9µg Vitamin B12 1µg Calcium 64.0mg Iron 520µg Magnesium 35.0mg Phosphorus 214.0mg Potassium 264.0mg Sodium 119.0mg Zinc 1.34mg Copper 390µg Manganese 30µg Selenium 48µg

Fish & Seafood

Tilapia

Mild, affordable white fish that adapts to any seasoning.

Protein 20.1g / 100g

96 Calories

0g Carbs

1.7g Fat

0g Fiber

$1.21 Per 100g

70% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 3µg Vitamin E 400µg Vitamin K 1µg Thiamin 40µg Riboflavin 60µg Niacin 3.90mg Vitamin B6 160µg Folate 24µg Vitamin B12 2µg Calcium 10.0mg Iron 560µg Magnesium 27.0mg Phosphorus 170.0mg Potassium 302.0mg Sodium 52.0mg Zinc 330µg Copper 80µg Manganese 40µg Selenium 42µg

Fish & Seafood

Mahi-Mahi

Firm, lean fish with mild sweet flavor, also called dolphinfish.

Protein 19.8g / 100g

84 Calories

0.29g Carbs

0.38g Fat

0g Fiber

$2.87 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 54µg Vitamin C 0 Vitamin D 0 Vitamin E 310µg Vitamin K 0 Thiamin 20µg Riboflavin 70µg Niacin 6.10mg Vitamin B6 400µg Folate 5µg Vitamin B12 1µg Calcium 6.00mg Iron 50µg Magnesium 28.0mg Phosphorus 224.0mg Potassium 408.0mg Sodium 52.0mg Zinc 300µg Copper 30µg Manganese 0 Selenium 50µg

Fish & Seafood

Salmon (Wild Caught)

Fatty fish rich in omega-3s and vitamin D.

Protein 19.8g / 100g

136 Calories

0g Carbs

6.34g Fat

0g Fiber

$2.65 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 12µg Vitamin C 0 Vitamin D 10µg Vitamin E 3.58mg Vitamin K 0 Thiamin 230µg Riboflavin 380µg Niacin 7.86mg Vitamin B6 820µg Folate 25µg Vitamin B12 3µg Calcium 12.0mg Iron 800µg Magnesium 29.0mg Phosphorus 200.0mg Potassium 490.0mg Sodium 44.0mg Zinc 640µg Copper 250µg Manganese 20µg Selenium 37µg

Fish & Seafood

Herring (Atlantic, Cooked)

Omega-3-rich oily fish, excellent for smoking, pickling, and curing.

Protein 19.7g / 100g

195 Calories

0g Carbs

12.2g Fat

0g Fiber

$1.10 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 28µg Vitamin C 800µg Vitamin D 11µg Vitamin E 1.10mg Vitamin K 0.1µg Thiamin 90µg Riboflavin 230µg Niacin 4.20mg Vitamin B6 300µg Folate 12µg Vitamin B12 10µg Calcium 70.0mg Iron 1.10mg Magnesium 32.0mg Phosphorus 240.0mg Potassium 340.0mg Sodium 90.0mg Zinc 1.00mg Copper 110µg Manganese 30µg Selenium 39µg

Fish & Seafood

Swordfish

Meaty, firm-textured fish that holds up well on the grill.

Protein 19.7g / 100g

139 Calories

0g Carbs

6.65g Fat

0g Fiber

$3.53 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 36µg Vitamin C 0 Vitamin D 14µg Vitamin E 2.02mg Vitamin K 0 Thiamin 80µg Riboflavin 50µg Niacin 7.76mg Vitamin B6 540µg Folate 2µg Vitamin B12 2µg Calcium 5.00mg Iron 380µg Magnesium 29.0mg Phosphorus 255.0mg Potassium 418.0mg Sodium 81.0mg Zinc 660µg Copper 40µg Manganese 10µg Selenium 57µg

Fish & Seafood

Perch

Sweet, flaky freshwater fish popular in North America and Europe.

Protein 19.4g / 100g

86 Calories

0g Carbs

0.92g Fat

0g Fiber

$1.76 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 9µg Vitamin C 1.70mg Vitamin D 3µg Vitamin E 200µg Vitamin K 0 Thiamin 70µg Riboflavin 100µg Niacin 1.52mg Vitamin B6 120µg Folate 5µg Vitamin B12 2µg Calcium 80.0mg Iron 900µg Magnesium 30.0mg Phosphorus 200.0mg Potassium 269.0mg Sodium 62.0mg Zinc 1.11mg Copper 150µg Manganese 700µg Selenium 13µg

Fish & Seafood

Pollock (Atlantic, Cooked)

Mild white fish popular for fish sticks and surimi; sustainable and affordable.

Protein 19.4g / 100g

118 Calories

0g Carbs

2.5g Fat

0g Fiber

$1.32 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 14µg Vitamin C 0 Vitamin D 0.7µg Vitamin E 400µg Vitamin K 0 Thiamin 70µg Riboflavin 80µg Niacin 3.50mg Vitamin B6 300µg Folate 11µg Vitamin B12 4µg Calcium 78.0mg Iron 400µg Magnesium 50.0mg Phosphorus 270.0mg Potassium 360.0mg Sodium 110.0mg Zinc 600µg Copper 50µg Manganese 20µg Selenium 50µg

Plant-Based

Sunflower Seeds

Nutrient-dense seeds rich in vitamin E and selenium.

Protein 19.3g / 100g

622 Calories

24.1g Carbs

49.8g Fat

11.1g Fiber

$1.10 Per 100g

82% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 1.40mg Vitamin D 0 Vitamin E 26.1mg Vitamin K 3µg Thiamin 110µg Riboflavin 250µg Niacin 7.04mg Vitamin B6 800µg Folate 237µg Vitamin B12 0 Calcium 70.0mg Iron 3.80mg Magnesium 129.0mg Phosphorus 1.2g Potassium 850.0mg Sodium 3.00mg Zinc 5.29mg Copper 1.83mg Manganese 2.11mg Selenium 79µg

Meat & Poultry

Beef Tongue (Cooked)

Tender organ meat with rich, beefy flavor.

Protein 19.29g / 100g

284 Calories

3.68g Carbs

22.3g Fat

0g Fiber

$1.10 Per 100g

92% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 1.30mg Vitamin D 0.4µg Vitamin E 300µg Vitamin K 1µg Thiamin 20µg Riboflavin 290µg Niacin 3.49mg Vitamin B6 150µg Folate 7µg Vitamin B12 3µg Calcium 5.00mg Iron 2.61mg Magnesium 15.0mg Phosphorus 145.0mg Potassium 184.0mg Sodium 65.0mg Zinc 4.09mg Copper 150µg Manganese 20µg Selenium 13µg

Fish & Seafood

Tuna (Canned in Water)

Budget-friendly canned fish, extremely high in protein.

Protein 19g / 100g

85 Calories

0.08g Carbs

0.94g Fat

0g Fiber

$0.55 Per 100g

97% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 1µg Vitamin E 610µg Vitamin K 0 Thiamin 30µg Riboflavin 80µg Niacin 9.92mg Vitamin B6 320µg Folate 4µg Vitamin B12 3µg Calcium 18.0mg Iron 1.67mg Magnesium 22.7mg Phosphorus 137.0mg Potassium 176.0mg Sodium 219.0mg Zinc 660µg Copper 50µg Manganese 20µg Selenium 68µg

Fish & Seafood

Halibut

Firm, meaty white fish with mild sweet flavor.

Protein 18.6g / 100g

86 Calories

0g Carbs

1.33g Fat

0g Fiber

$3.97 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 20µg Vitamin C 0 Vitamin D 5µg Vitamin E 610µg Vitamin K 0 Thiamin 50µg Riboflavin 30µg Niacin 6.51mg Vitamin B6 550µg Folate 12µg Vitamin B12 1µg Calcium 7.00mg Iron 160µg Magnesium 23.0mg Phosphorus 236.0mg Potassium 435.0mg Sodium 68.0mg Zinc 360µg Copper 20µg Manganese 10µg Selenium 46µg

Fish & Seafood

Mackerel (Atlantic)

Omega-3 powerhouse, one of the richest sources of vitamin D.

Protein 18.6g / 100g

200 Calories

0g Carbs

13.9g Fat

0g Fiber

$0.99 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 50µg Vitamin C 400µg Vitamin D 16µg Vitamin E 1.52mg Vitamin K 5µg Thiamin 180µg Riboflavin 310µg Niacin 9.08mg Vitamin B6 400µg Folate 1µg Vitamin B12 9µg Calcium 12.0mg Iron 1.63mg Magnesium 76.0mg Phosphorus 217.0mg Potassium 314.0mg Sodium 90.0mg Zinc 630µg Copper 70µg Manganese 20µg Selenium 44µg

Dairy & Eggs

Goat Cheese (Chevre)

Tangy, creamy cheese with distinctive earthy flavor.

Protein 18.5g / 100g

264 Calories

0g Carbs

21.1g Fat

0g Fiber

$2.65 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 288µg Vitamin C 0 Vitamin D 0.4µg Vitamin E 180µg Vitamin K 2µg Thiamin 70µg Riboflavin 380µg Niacin 430µg Vitamin B6 250µg Folate 12µg Vitamin B12 0 Calcium 140.0mg Iron 1.90mg Magnesium 16.0mg Phosphorus 256.0mg Potassium 26.0mg Sodium 459.0mg Zinc 920µg Copper 730µg Manganese 100µg Selenium 3µg

Fish & Seafood

Eel (Unagi)

Rich, fatty fish prized in Japanese cuisine for its sweet glaze.

Protein 18.4g / 100g

179 Calories

0g Carbs

11.7g Fat

0g Fiber

$3.09 Per 100g

88% Bioavailability

18 Amino Acids

Vitamin A 1.0mg Vitamin C 1.80mg Vitamin D 23µg Vitamin E 4.00mg Vitamin K 0 Thiamin 150µg Riboflavin 40µg Niacin 3.50mg Vitamin B6 70µg Folate 15µg Vitamin B12 3µg Calcium 20.0mg Iron 500µg Magnesium 20.0mg Phosphorus 216.0mg Potassium 272.0mg Sodium 51.0mg Zinc 1.62mg Copper 20µg Manganese 40µg Selenium 7µg

Fish & Seafood

Sea Bass

Premium white fish with buttery flavor and firm texture.

Protein 18.4g / 100g

92 Calories

0g Carbs

2g Fat

0g Fiber

$3.31 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 46µg Vitamin C 0 Vitamin D 6µg Vitamin E 840µg Vitamin K 0 Thiamin 110µg Riboflavin 120µg Niacin 1.60mg Vitamin B6 400µg Folate 5µg Vitamin B12 0 Calcium 10.0mg Iron 290µg Magnesium 41.0mg Phosphorus 194.0mg Potassium 256.0mg Sodium 68.0mg Zinc 400µg Copper 20µg Manganese 20µg Selenium 37µg

Fish & Seafood

Whiting (Cooked)

Delicate, flaky white fish with mild flavor, easy to fry or bake.

Protein 18.3g / 100g

98 Calories

0g Carbs

1.4g Fat

0g Fiber

$0.99 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 10µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 500µg Vitamin K 0 Thiamin 50µg Riboflavin 60µg Niacin 2.80mg Vitamin B6 200µg Folate 10µg Vitamin B12 3µg Calcium 60.0mg Iron 400µg Magnesium 30.0mg Phosphorus 220.0mg Potassium 320.0mg Sodium 80.0mg Zinc 500µg Copper 30µg Manganese 20µg Selenium 40µg

Fish & Seafood

Crab (Blue)

Sweet, delicate shellfish meat, a seafood delicacy.

Protein 18.1g / 100g

82 Calories

0.04g Carbs

1.08g Fat

0g Fiber

$5.51 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 2µg Vitamin C 3.00mg Vitamin D 0 Vitamin E 1.84mg Vitamin K 0 Thiamin 80µg Riboflavin 40µg Niacin 2.70mg Vitamin B6 150µg Folate 44µg Vitamin B12 9µg Calcium 89.0mg Iron 740µg Magnesium 34.0mg Phosphorus 229.0mg Potassium 329.0mg Sodium 293.0mg Zinc 3.54mg Copper 670µg Manganese 150µg Selenium 37µg

Fish & Seafood

Cod (Atlantic)

Mild, flaky white fish, very low in fat.

Protein 17.8g / 100g

77 Calories

0g Carbs

0.67g Fat

0g Fiber

$2.20 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 12µg Vitamin C 1.00mg Vitamin D 0.9µg Vitamin E 640µg Vitamin K 0 Thiamin 80µg Riboflavin 70µg Niacin 2.06mg Vitamin B6 250µg Folate 7µg Vitamin B12 1µg Calcium 16.0mg Iron 380µg Magnesium 32.0mg Phosphorus 203.0mg Potassium 413.0mg Sodium 54.0mg Zinc 450µg Copper 30µg Manganese 20µg Selenium 33µg

Plant-Based

Tofu (Firm)

Versatile soy-based protein that absorbs surrounding flavors.

Protein 17.27g / 100g

144 Calories

2.78g Carbs

8.72g Fat

2.3g Fiber

$0.55 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 200µg Vitamin D 0 Vitamin E 10µg Vitamin K 2µg Thiamin 160µg Riboflavin 100µg Niacin 380µg Vitamin B6 90µg Folate 29µg Vitamin B12 0 Calcium 683.0mg Iron 2.66mg Magnesium 58.0mg Phosphorus 190.0mg Potassium 237.0mg Sodium 14.0mg Zinc 1.57mg Copper 380µg Manganese 1.18mg Selenium 17µg

Plant-Based

Chia Seeds

Gel-forming seed extremely high in fiber and omega-3s.

Protein 16.5g / 100g

511 Calories

42.1g Carbs

30.7g Fat

34.4g Fiber

$1.76 Per 100g

11% Bioavailability

18 Amino Acids

Vitamin A 16µg Vitamin C 1.60mg Vitamin D 0 Vitamin E 500µg Vitamin K 0 Thiamin 620µg Riboflavin 170µg Niacin 8.83mg Vitamin B6 100µg Folate 49µg Vitamin B12 0 Calcium 631.0mg Iron 7.72mg Magnesium 335.0mg Phosphorus 860.0mg Potassium 407.0mg Sodium 16.0mg Zinc 4.58mg Copper 920µg Manganese 2.72mg Selenium 55µg

Fish & Seafood

Lobster

Premium shellfish, lean protein with rich, indulgent taste.

Protein 16.5g / 100g

73 Calories

0g Carbs

0.75g Fat

0g Fiber

$7.72 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 0 Vitamin D 0 Vitamin E 870µg Vitamin K 0 Thiamin 20µg Riboflavin 10µg Niacin 1.59mg Vitamin B6 100µg Folate 10µg Vitamin B12 1µg Calcium 84.0mg Iron 260µg Magnesium 38.0mg Phosphorus 161.0mg Potassium 200.0mg Sodium 423.0mg Zinc 3.53mg Copper 1.35mg Manganese 60µg Selenium 64µg

Fish & Seafood

Haddock

Mild white fish perfect for fish and chips.

Protein 16.3g / 100g

69 Calories

0g Carbs

0.45g Fat

0g Fiber

$1.98 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 17µg Vitamin C 0 Vitamin D 0.5µg Vitamin E 450µg Vitamin K 0 Thiamin 20µg Riboflavin 60µg Niacin 3.36mg Vitamin B6 280µg Folate 12µg Vitamin B12 2µg Calcium 11.0mg Iron 170µg Magnesium 21.1mg Phosphorus 227.0mg Potassium 286.0mg Sodium 213.0mg Zinc 320µg Copper 20µg Manganese 10µg Selenium 26µg

Fish & Seafood

Squid (Calamari)

Versatile seafood with tender texture when cooked quickly.

Protein 15.6g / 100g

87 Calories

3.08g Carbs

1.38g Fat

0g Fiber

$1.54 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 10µg Vitamin C 4.70mg Vitamin D 0 Vitamin E 1.20mg Vitamin K 0 Thiamin 20µg Riboflavin 410µg Niacin 2.18mg Vitamin B6 60µg Folate 5µg Vitamin B12 1µg Calcium 32.0mg Iron 680µg Magnesium 33.0mg Phosphorus 221.0mg Potassium 246.0mg Sodium 44.0mg Zinc 1.53mg Copper 1.89mg Manganese 40µg Selenium 45µg

Plant-Based

Cashews

Creamy nut rich in minerals, especially copper and magnesium.

Protein 15.3g / 100g

610 Calories

32.7g Carbs

46.4g Fat

3g Fiber

$1.98 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 920µg Vitamin K 35µg Thiamin 200µg Riboflavin 200µg Niacin 1.40mg Vitamin B6 260µg Folate 69µg Vitamin B12 0 Calcium 45.0mg Iron 6.00mg Magnesium 260.0mg Phosphorus 490.0mg Potassium 565.0mg Sodium 16.0mg Zinc 5.60mg Copper 2.22mg Manganese 830µg Selenium 12µg

Fish & Seafood

Catfish

Firm, mild freshwater fish popular in Southern cuisine.

Protein 15.2g / 100g

114 Calories

0g Carbs

5.94g Fat

0g Fiber

$1.10 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0.2µg Vitamin E 810µg Vitamin K 2µg Thiamin 20µg Riboflavin 80µg Niacin 2.10mg Vitamin B6 150µg Folate 10µg Vitamin B12 3µg Calcium 8.00mg Iron 230µg Magnesium 19.0mg Phosphorus 204.0mg Potassium 302.0mg Sodium 98.0mg Zinc 480µg Copper 30µg Manganese 20µg Selenium 8µg

Plant-Based

Walnuts

Best plant source of omega-3 fatty acids (ALA).

Protein 15.2g / 100g

702 Calories

13.7g Carbs

65.2g Fat

6.7g Fiber

$2.65 Per 100g

46% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 1.30mg Vitamin D 0 Vitamin E 700µg Vitamin K 3µg Thiamin 340µg Riboflavin 150µg Niacin 1.12mg Vitamin B6 540µg Folate 98µg Vitamin B12 0 Calcium 98.0mg Iron 2.91mg Magnesium 158.0mg Phosphorus 346.0mg Potassium 441.0mg Sodium 2.00mg Zinc 3.09mg Copper 1.59mg Manganese 3.41mg Selenium 5µg

Fish & Seafood

Octopus

Tender mollusk popular in Mediterranean and Asian cuisines.

Protein 14.9g / 100g

78 Calories

2.2g Carbs

1.04g Fat

0g Fiber

$2.87 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 45µg Vitamin C 5.00mg Vitamin D 0 Vitamin E 1.20mg Vitamin K 0 Thiamin 30µg Riboflavin 40µg Niacin 2.10mg Vitamin B6 360µg Folate 16µg Vitamin B12 20µg Calcium 53.0mg Iron 5.30mg Magnesium 30.0mg Phosphorus 186.0mg Potassium 350.0mg Sodium 230.0mg Zinc 1.68mg Copper 440µg Manganese 30µg Selenium 45µg

Fish & Seafood

Crayfish

Freshwater crustacean similar to mini lobster, popular in boils.

Protein 14.8g / 100g

68 Calories

0g Carbs

0.97g Fat

0g Fiber

$1.98 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 15µg Vitamin C 500µg Vitamin D 0 Vitamin E 2.85mg Vitamin K 0 Thiamin 50µg Riboflavin 30µg Niacin 1.87mg Vitamin B6 80µg Folate 30µg Vitamin B12 2µg Calcium 25.0mg Iron 550µg Magnesium 30.0mg Phosphorus 218.0mg Potassium 261.0mg Sodium 62.0mg Zinc 1.01mg Copper 240µg Manganese 150µg Selenium 28µg

Fish & Seafood

Cockles (Cooked)

Small, briny shellfish packed with iron and vitamin B12.

Protein 14.7g / 100g

79 Calories

4.7g Carbs

0.7g Fat

0g Fiber

$0.88 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 30µg Vitamin C 7.00mg Vitamin D 0 Vitamin E 600µg Vitamin K 0 Thiamin 50µg Riboflavin 150µg Niacin 1.20mg Vitamin B6 50µg Folate 18µg Vitamin B12 64µg Calcium 46.0mg Iron 5.40mg Magnesium 20.0mg Phosphorus 145.0mg Potassium 230.0mg Sodium 320.0mg Zinc 1.50mg Copper 200µg Manganese 400µg Selenium 36µg

Fish & Seafood

Monkfish

Firm, lobster-like white fish known as poor man's lobster.

Protein 14.5g / 100g

72 Calories

0g Carbs

1.52g Fat

0g Fiber

$3.09 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 12µg Vitamin C 1.00mg Vitamin D 0 Vitamin E 700µg Vitamin K 0 Thiamin 30µg Riboflavin 60µg Niacin 2.10mg Vitamin B6 240µg Folate 7µg Vitamin B12 1µg Calcium 8.00mg Iron 320µg Magnesium 21.0mg Phosphorus 200.0mg Potassium 400.0mg Sodium 18.0mg Zinc 410µg Copper 30µg Manganese 20µg Selenium 37µg

Dairy & Eggs

Feta Cheese

Tangy, salty Greek cheese traditionally made from sheep milk.

Protein 14.2g / 100g

266 Calories

3.88g Carbs

21.5g Fat

0g Fiber

$1.43 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 125µg Vitamin C 0 Vitamin D 0.4µg Vitamin E 180µg Vitamin K 2µg Thiamin 150µg Riboflavin 840µg Niacin 990µg Vitamin B6 420µg Folate 32µg Vitamin B12 2µg Calcium 493.0mg Iron 650µg Magnesium 19.0mg Phosphorus 337.0mg Potassium 62.0mg Sodium 1.1g Zinc 2.88mg Copper 30µg Manganese 30µg Selenium 15µg

Plant-Based

Oats (Rolled)

Whole grain with beta-glucan fiber that supports heart health.

Protein 13.5g / 100g

382 Calories

68.7g Carbs

5.89g Fat

10.1g Fiber

$0.44 Per 100g

57% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 420µg Vitamin K 2µg Thiamin 410µg Riboflavin 160µg Niacin 990µg Vitamin B6 140µg Folate 32µg Vitamin B12 0 Calcium 46.0mg Iron 4.34mg Magnesium 126.0mg Phosphorus 387.0mg Potassium 350.0mg Sodium 1.00mg Zinc 2.74mg Copper 430µg Manganese 3.23mg Selenium 25µg

Fish & Seafood

Sea Urchin (Uni)

Creamy, ocean-sweet delicacy prized in sushi, rich in omega-3s.

Protein 13.3g / 100g

172 Calories

1.8g Carbs

11.7g Fat

0g Fiber

$9.92 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 28µg Vitamin C 0 Vitamin D 0 Vitamin E 1.60mg Vitamin K 0.1µg Thiamin 400µg Riboflavin 250µg Niacin 1.00mg Vitamin B6 100µg Folate 320µg Vitamin B12 1µg Calcium 70.0mg Iron 1.80mg Magnesium 60.0mg Phosphorus 250.0mg Potassium 200.0mg Sodium 300.0mg Zinc 1.50mg Copper 200µg Manganese 50µg Selenium 30µg

Dairy & Eggs

Quail Eggs

Petite, nutrient-dense eggs with a rich, creamy yolk.

Protein 13g / 100g

154 Calories

0.41g Carbs

11.1g Fat

0g Fiber

$1.76 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 156µg Vitamin C 0 Vitamin D 1µg Vitamin E 1.08mg Vitamin K 0 Thiamin 130µg Riboflavin 790µg Niacin 150µg Vitamin B6 150µg Folate 66µg Vitamin B12 2µg Calcium 64.0mg Iron 3.65mg Magnesium 13.0mg Phosphorus 226.0mg Potassium 132.0mg Sodium 141.0mg Zinc 1.47mg Copper 60µg Manganese 40µg Selenium 32µg

Dairy & Eggs

Duck Eggs

Richer, larger eggs with more omega-3 and fat than chicken eggs.

Protein 12.8g / 100g

181 Calories

1.45g Carbs

13.8g Fat

0g Fiber

$1.43 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 194µg Vitamin C 0 Vitamin D 2µg Vitamin E 1.34mg Vitamin K 0 Thiamin 160µg Riboflavin 400µg Niacin 200µg Vitamin B6 250µg Folate 80µg Vitamin B12 5µg Calcium 64.0mg Iron 3.85mg Magnesium 17.0mg Phosphorus 220.0mg Potassium 222.0mg Sodium 146.0mg Zinc 1.41mg Copper 60µg Manganese 40µg Selenium 36µg

Dairy & Eggs

Whole Eggs

Nature's multivitamin. Complete protein with yolks intact.

Protein 12.6g / 100g

139 Calories

0.72g Carbs

9.51g Fat

0g Fiber

$0.64 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 160µg Vitamin C 0 Vitamin D 2µg Vitamin E 1.05mg Vitamin K 0 Thiamin 40µg Riboflavin 460µg Niacin 80µg Vitamin B6 170µg Folate 47µg Vitamin B12 1µg Calcium 56.0mg Iron 1.75mg Magnesium 12.0mg Phosphorus 198.0mg Potassium 138.0mg Sodium 142.0mg Zinc 1.29mg Copper 70µg Manganese 30µg Selenium 31µg

Dairy & Eggs

Cottage Cheese (1% Milkfat)

Versatile fresh cheese packed with slow-digesting casein protein.

Protein 12.4g / 100g

70 Calories

2.72g Carbs

1.02g Fat

0g Fiber

$0.84 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 11µg Vitamin C 0 Vitamin D 0 Vitamin E 10µg Vitamin K 0 Thiamin 20µg Riboflavin 170µg Niacin 130µg Vitamin B6 70µg Folate 12µg Vitamin B12 1µg Calcium 61.0mg Iron 140µg Magnesium 5.00mg Phosphorus 134.0mg Potassium 86.0mg Sodium 406.0mg Zinc 380µg Copper 30µg Manganese 0 Selenium 9µg

Fish & Seafood

Scallops

Sweet, tender shellfish, quick to cook and elegant.

Protein 12.1g / 100g

66 Calories

3.18g Carbs

0.49g Fat

0g Fiber

$3.31 Per 100g

80% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 10µg Riboflavin 20µg Niacin 700µg Vitamin B6 70µg Folate 16µg Vitamin B12 1µg Calcium 6.00mg Iron 380µg Magnesium 22.0mg Phosphorus 334.0mg Potassium 205.0mg Sodium 392.0mg Zinc 910µg Copper 20µg Manganese 20µg Selenium 13µg

Plant-Based

Edamame

Young soybeans, a complete plant protein with fiber.

Protein 11.9g / 100g

130 Calories

8.91g Carbs

5.2g Fat

5.2g Fiber

$0.77 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 15µg Vitamin C 6.10mg Vitamin D 0 Vitamin E 680µg Vitamin K 27µg Thiamin 200µg Riboflavin 160µg Niacin 920µg Vitamin B6 100µg Folate 311µg Vitamin B12 0 Calcium 63.0mg Iron 2.27mg Magnesium 64.0mg Phosphorus 169.0mg Potassium 436.0mg Sodium 6.00mg Zinc 1.37mg Copper 350µg Manganese 1.02mg Selenium 1µg

Fish & Seafood

Mussels

Inexpensive, sustainable shellfish with rich flavor.

Protein 11.9g / 100g

83 Calories

3.69g Carbs

2.24g Fat

0g Fiber

$0.77 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 48µg Vitamin C 8.00mg Vitamin D 0 Vitamin E 550µg Vitamin K 0 Thiamin 160µg Riboflavin 210µg Niacin 1.60mg Vitamin B6 50µg Folate 42µg Vitamin B12 12µg Calcium 26.0mg Iron 3.95mg Magnesium 34.0mg Phosphorus 197.0mg Potassium 320.0mg Sodium 286.0mg Zinc 1.60mg Copper 90µg Manganese 3.40mg Selenium 45µg

Dairy & Eggs

Ricotta Cheese (Part-Skim)

Creamy Italian cheese, versatile for both sweet and savory dishes.

Protein 11.4g / 100g

137 Calories

5.14g Carbs

7.91g Fat

0g Fiber

$0.91 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 107µg Vitamin C 0 Vitamin D 0.1µg Vitamin E 70µg Vitamin K 1µg Thiamin 20µg Riboflavin 190µg Niacin 80µg Vitamin B6 20µg Folate 13µg Vitamin B12 0 Calcium 272.0mg Iron 440µg Magnesium 15.0mg Phosphorus 183.0mg Potassium 125.0mg Sodium 99.0mg Zinc 1.34mg Copper 30µg Manganese 10µg Selenium 17µg

Dairy & Eggs

Egg Whites

Nearly pure protein, virtually fat-free. Highest protein efficiency.

Protein 10.9g / 100g

48 Calories

0.73g Carbs

0.17g Fat

0g Fiber

$3.73 Per carton

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 0 Vitamin K 0 Thiamin 0 Riboflavin 440µg Niacin 110µg Vitamin B6 10µg Folate 4µg Vitamin B12 0 Calcium 7.00mg Iron 80µg Magnesium 11.0mg Phosphorus 15.0mg Potassium 163.0mg Sodium 166.0mg Zinc 30µg Copper 20µg Manganese 10µg Selenium 20µg

Dairy & Eggs

Greek Yogurt (Nonfat, Plain)

Thick, strained yogurt with nearly double the protein of regular yogurt.

Protein 10.3g / 100g

59 Calories

3.64g Carbs

0.37g Fat

0.2g Fiber

$1.21 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 300µg Vitamin D 0 Vitamin E 10µg Vitamin K 0 Thiamin 20µg Riboflavin 280µg Niacin 210µg Vitamin B6 60µg Folate 0 Vitamin B12 1µg Calcium 111.0mg Iron 70µg Magnesium 10.7mg Phosphorus 136.0mg Potassium 141.0mg Sodium 36.0mg Zinc 530µg Copper 20µg Manganese 10µg Selenium 10µg

Dairy & Eggs

Quark

High-protein fresh cheese with creamy texture, popular in Europe.

Protein 10g / 100g

70 Calories

4g Carbs

2.7g Fat

0g Fiber

$0.88 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 490µg Vitamin D 0 Vitamin E 20µg Vitamin K 0 Thiamin 30µg Riboflavin 200µg Niacin 130µg Vitamin B6 50µg Folate 0 Vitamin B12 0 Calcium 73.0mg Iron 290µg Magnesium 8.76mg Phosphorus 116.0mg Potassium 122.0mg Sodium 27.0mg Zinc 530µg Copper 20µg Manganese 10µg Selenium 0

Dairy & Eggs

Skyr (Icelandic Yogurt)

Thick, strained Icelandic dairy product, even thicker than Greek yogurt.

Protein 9.53g / 100g

54 Calories

3.43g Carbs

0.24g Fat

0.2g Fiber

$1.21 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 300µg Vitamin D 9µg Vitamin E 10µg Vitamin K 0 Thiamin 50µg Riboflavin 300µg Niacin 170µg Vitamin B6 70µg Folate 0 Vitamin B12 0 Calcium 112.0mg Iron 30µg Magnesium 15.2mg Phosphorus 127.0mg Potassium 210.0mg Sodium 37.0mg Zinc 600µg Copper 20µg Manganese 10µg Selenium 0

Meat & Poultry

Pork Belly (Cooked)

Rich, indulgent cut with crispy skin when roasted.

Protein 9.3g / 100g

514 Calories

0g Carbs

53g Fat

0g Fiber

$0.88 Per 100g

98% Bioavailability

18 Amino Acids

Vitamin A 3µg Vitamin C 300µg Vitamin D 0 Vitamin E 390µg Vitamin K 0 Thiamin 400µg Riboflavin 240µg Niacin 4.65mg Vitamin B6 130µg Folate 1µg Vitamin B12 1µg Calcium 5.00mg Iron 520µg Magnesium 4.00mg Phosphorus 108.0mg Potassium 185.0mg Sodium 32.0mg Zinc 1.02mg Copper 50µg Manganese 10µg Selenium 8µg

Plant-Based

Lentils (Cooked)

Quick-cooking legume, excellent source of folate and iron.

Protein 9g / 100g

120 Calories

20.1g Carbs

0.38g Fat

7.9g Fiber

$0.29 Per 100g

52% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 1.50mg Vitamin D 0 Vitamin E 110µg Vitamin K 2µg Thiamin 170µg Riboflavin 70µg Niacin 1.06mg Vitamin B6 180µg Folate 181µg Vitamin B12 0 Calcium 19.0mg Iron 3.33mg Magnesium 36.0mg Phosphorus 180.0mg Potassium 369.0mg Sodium 2.00mg Zinc 1.27mg Copper 250µg Manganese 490µg Selenium 3µg

Plant-Based

Black Beans (Cooked)

Protein-rich legume staple of Latin American cuisine.

Protein 8.9g / 100g

135 Calories

23.7g Carbs

0.54g Fat

8.7g Fiber

$0.33 Per 100g

53% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 870µg Vitamin K 3µg Thiamin 240µg Riboflavin 60µg Niacin 510µg Vitamin B6 70µg Folate 149µg Vitamin B12 0 Calcium 27.0mg Iron 2.10mg Magnesium 70.0mg Phosphorus 140.0mg Potassium 355.0mg Sodium 1.00mg Zinc 1.12mg Copper 210µg Manganese 440µg Selenium 1µg

Plant-Based

Chickpeas (Cooked)

Versatile legume, base of hummus and countless dishes.

Protein 8.9g / 100g

168 Calories

27.42g Carbs

2.59g Fat

7.6g Fiber

$0.35 Per 100g

52% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 1.30mg Vitamin D 0 Vitamin E 350µg Vitamin K 4µg Thiamin 120µg Riboflavin 60µg Niacin 530µg Vitamin B6 140µg Folate 172µg Vitamin B12 0 Calcium 49.0mg Iron 2.89mg Magnesium 48.0mg Phosphorus 168.0mg Potassium 291.0mg Sodium 7.00mg Zinc 1.53mg Copper 350µg Manganese 1.03mg Selenium 4µg

Plant-Based

Kidney Beans (Cooked)

Fiber-rich legume with hearty texture, perfect for chili and stews.

Protein 8.7g / 100g

131 Calories

22.8g Carbs

0.5g Fat

6.4g Fiber

$0.35 Per 100g

55% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 1.20mg Vitamin D 0 Vitamin E 30µg Vitamin K 8µg Thiamin 160µg Riboflavin 60µg Niacin 580µg Vitamin B6 120µg Folate 130µg Vitamin B12 0 Calcium 35.0mg Iron 2.22mg Magnesium 42.0mg Phosphorus 138.0mg Potassium 405.0mg Sodium 1.00mg Zinc 1.00mg Copper 220µg Manganese 430µg Selenium 1µg

Dairy & Eggs

Sweetened Condensed Milk

Thick, sweet dairy concentrate essential for desserts and coffee.

Protein 7.9g / 100g

328 Calories

54.4g Carbs

8.7g Fat

0g Fiber

$0.85 Per 100g

94% Bioavailability

0 Amino Acids

Vitamin A 74µg Vitamin C 2.60mg Vitamin D 0.2µg Vitamin E 160µg Vitamin K 1µg Thiamin 90µg Riboflavin 420µg Niacin 210µg Vitamin B6 50µg Folate 11µg Vitamin B12 0 Calcium 284.0mg Iron 190µg Magnesium 26.0mg Phosphorus 253.0mg Potassium 371.0mg Sodium 127.0mg Zinc 940µg Copper 20µg Manganese 10µg Selenium 15µg

Plant-Based

Hummus

Creamy chickpea-tahini spread, a complete protein when paired with grains.

Protein 7.8g / 100g

251 Calories

15g Carbs

17.8g Fat

5.5g Fiber

$0.88 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 1µg Vitamin C 0 Vitamin D 0 Vitamin E 1.54mg Vitamin K 23µg Thiamin 160µg Riboflavin 130µg Niacin 1.02mg Vitamin B6 150µg Folate 48µg Vitamin B12 0 Calcium 47.0mg Iron 2.54mg Magnesium 75.0mg Phosphorus 181.0mg Potassium 312.0mg Sodium 426.0mg Zinc 1.44mg Copper 380µg Manganese 1.16mg Selenium 5µg

Dairy & Eggs

Mascarpone Cheese

Italian double-cream cheese, essential for tiramisu.

Protein 7g / 100g

400 Calories

4g Carbs

40g Fat

0g Fiber

$2.20 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 302µg Vitamin C 0 Vitamin D 21µg Vitamin E 770µg Vitamin K 2µg Thiamin 20µg Riboflavin 190µg Niacin 950µg Vitamin B6 40µg Folate 12µg Vitamin B12 0 Calcium 71.0mg Iron 1.13mg Magnesium 6.00mg Phosphorus 91.0mg Potassium 112.0mg Sodium 30.0mg Zinc 510µg Copper 20µg Manganese 0 Selenium 3µg

Dairy & Eggs

Cream Cheese

Smooth, spreadable cheese perfect for bagels and cheesecake.

Protein 6.2g / 100g

356 Calories

5.52g Carbs

34.4g Fat

0g Fiber

$0.99 Per 100g

99% Bioavailability

18 Amino Acids

Vitamin A 308µg Vitamin C 0 Vitamin D 0 Vitamin E 860µg Vitamin K 2µg Thiamin 20µg Riboflavin 230µg Niacin 90µg Vitamin B6 60µg Folate 9µg Vitamin B12 0 Calcium 97.0mg Iron 110µg Magnesium 9.00mg Phosphorus 107.0mg Potassium 132.0mg Sodium 314.0mg Zinc 500µg Copper 20µg Manganese 10µg Selenium 9µg

Fish & Seafood

Oysters

Nutrient powerhouse exceptionally high in zinc and iron.

Protein 5.7g / 100g

49 Calories

2.72g Carbs

1.71g Fat

0g Fiber

$1.32 Per 100g

90% Bioavailability

18 Amino Acids

Vitamin A 13µg Vitamin C 0 Vitamin D 0 Vitamin E 850µg Vitamin K 1µg Thiamin 20µg Riboflavin 90µg Niacin 930µg Vitamin B6 30µg Folate 7µg Vitamin B12 9µg Calcium 59.0mg Iron 4.61mg Magnesium 18.0mg Phosphorus 97.0mg Potassium 156.0mg Sodium 85.0mg Zinc 39.3mg Copper 2.86mg Manganese 300µg Selenium 20µg

Plant-Based

Green Peas (Cooked)

Starchy vegetable with surprising protein content.

Protein 5.4g / 100g

86 Calories

15.6g Carbs

0.22g Fat

5.5g Fiber

$0.55 Per 100g

69% Bioavailability

18 Amino Acids

Vitamin A 40µg Vitamin C 14.2mg Vitamin D 0 Vitamin E 140µg Vitamin K 26µg Thiamin 260µg Riboflavin 150µg Niacin 2.02mg Vitamin B6 220µg Folate 63µg Vitamin B12 0 Calcium 27.0mg Iron 1.54mg Magnesium 39.0mg Phosphorus 117.0mg Potassium 271.0mg Sodium 3.00mg Zinc 1.19mg Copper 170µg Manganese 530µg Selenium 2µg

Plant-Based

Quinoa (Cooked)

Ancient grain, complete protein with all essential amino acids.

Protein 4.4g / 100g

120 Calories

21.3g Carbs

1.92g Fat

2.8g Fiber

$0.88 Per 100g

79% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 0 Vitamin D 0 Vitamin E 630µg Vitamin K 0 Thiamin 110µg Riboflavin 110µg Niacin 410µg Vitamin B6 120µg Folate 42µg Vitamin B12 0 Calcium 17.0mg Iron 1.49mg Magnesium 64.0mg Phosphorus 152.0mg Potassium 172.0mg Sodium 7.00mg Zinc 1.09mg Copper 190µg Manganese 630µg Selenium 3µg

Dairy & Eggs

Kefir

Fermented milk beverage rich in probiotics and digestible protein.

Protein 3.8g / 100g

43 Calories

4.77g Carbs

1.02g Fat

0g Fiber

$0.10 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 171µg Vitamin C 200µg Vitamin D 1µg Vitamin E 20µg Vitamin K 0 Thiamin 30µg Riboflavin 140µg Niacin 150µg Vitamin B6 60µg Folate 13µg Vitamin B12 0 Calcium 130.0mg Iron 40µg Magnesium 12.0mg Phosphorus 105.0mg Potassium 164.0mg Sodium 40.0mg Zinc 460µg Copper 10µg Manganese 10µg Selenium 4µg

Plant-Based

Sweet Corn (Cooked)

Sweet, versatile grain-vegetable hybrid, rich in fiber.

Protein 3.4g / 100g

111 Calories

21g Carbs

1.5g Fat

2.4g Fiber

$0.33 Per 100g

69% Bioavailability

18 Amino Acids

Vitamin A 13µg Vitamin C 5.50mg Vitamin D 0 Vitamin E 90µg Vitamin K 0 Thiamin 90µg Riboflavin 60µg Niacin 1.68mg Vitamin B6 140µg Folate 23µg Vitamin B12 0 Calcium 3.00mg Iron 450µg Magnesium 26.0mg Phosphorus 77.0mg Potassium 218.0mg Sodium 1.00mg Zinc 620µg Copper 50µg Manganese 170µg Selenium 0

Dairy & Eggs

Milk (2% Reduced Fat)

Affordable complete protein with calcium and vitamin D fortification.

Protein 3.3g / 100g

50 Calories

4.8g Carbs

1.98g Fat

0g Fiber

$0.09 Per 100g

100% Bioavailability

18 Amino Acids

Vitamin A 55µg Vitamin C 200µg Vitamin D 1µg Vitamin E 30µg Vitamin K 0 Thiamin 40µg Riboflavin 190µg Niacin 90µg Vitamin B6 40µg Folate 5µg Vitamin B12 1µg Calcium 120.0mg Iron 20µg Magnesium 11.0mg Phosphorus 92.0mg Potassium 140.0mg Sodium 47.0mg Zinc 480µg Copper 10µg Manganese 10µg Selenium 3µg

Dairy & Eggs

Buttermilk

Tangy cultured dairy liquid, great for baking and marinades.

Protein 3.2g / 100g

62 Calories

4.88g Carbs

3.31g Fat

0g Fiber

$0.08 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 47µg Vitamin C 0 Vitamin D 1µg Vitamin E 70µg Vitamin K 0 Thiamin 50µg Riboflavin 170µg Niacin 90µg Vitamin B6 40µg Folate 5µg Vitamin B12 0 Calcium 115.0mg Iron 30µg Magnesium 10.0mg Phosphorus 85.0mg Potassium 135.0mg Sodium 105.0mg Zinc 380µg Copper 30µg Manganese 0 Selenium 4µg

Plant-Based

Spinach (Cooked)

Leafy green powerhouse, rich in iron, vitamin K, and folate.

Protein 3g / 100g

29 Calories

3.75g Carbs

0.26g Fat

2.4g Fiber

$0.66 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 524µg Vitamin C 9.80mg Vitamin D 0 Vitamin E 2.08mg Vitamin K 494µg Thiamin 100µg Riboflavin 240µg Niacin 490µg Vitamin B6 240µg Folate 146µg Vitamin B12 0 Calcium 136.0mg Iron 3.57mg Magnesium 87.0mg Phosphorus 56.0mg Potassium 466.0mg Sodium 70.0mg Zinc 760µg Copper 170µg Manganese 940µg Selenium 2µg

Dairy & Eggs

Heavy Cream

Rich, decadent cream for sauces, desserts, and whipped toppings.

Protein 2.8g / 100g

347 Calories

2.84g Carbs

36.1g Fat

0g Fiber

$1.07 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 411µg Vitamin C 600µg Vitamin D 2µg Vitamin E 920µg Vitamin K 3µg Thiamin 20µg Riboflavin 190µg Niacin 60µg Vitamin B6 40µg Folate 4µg Vitamin B12 0 Calcium 66.0mg Iron 100µg Magnesium 7.00mg Phosphorus 58.0mg Potassium 95.0mg Sodium 27.0mg Zinc 240µg Copper 10µg Manganese 10µg Selenium 3µg

Plant-Based

Brussels Sprouts (Cooked)

Mini cabbage relatives packed with vitamin K and C.

Protein 2.6g / 100g

43 Calories

7.1g Carbs

0.5g Fat

2.6g Fiber

$0.77 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 39µg Vitamin C 62.0mg Vitamin D 0 Vitamin E 430µg Vitamin K 140µg Thiamin 110µg Riboflavin 80µg Niacin 610µg Vitamin B6 180µg Folate 60µg Vitamin B12 0 Calcium 36.0mg Iron 1.20mg Magnesium 20.0mg Phosphorus 56.0mg Potassium 317.0mg Sodium 21.0mg Zinc 330µg Copper 80µg Manganese 230µg Selenium 2µg

Plant-Based

Soy Milk (Fortified)

Popular dairy alternative, often fortified to match milk nutrition.

Protein 2.6g / 100ml

43 Calories

4.92g Carbs

1.47g Fat

0.2g Fiber

$0.22 Per cup

95% Bioavailability

18 Amino Acids

Vitamin A 55µg Vitamin C 0 Vitamin D 1µg Vitamin E 110µg Vitamin K 3µg Thiamin 30µg Riboflavin 180µg Niacin 430µg Vitamin B6 30µg Folate 9µg Vitamin B12 1µg Calcium 123.0mg Iron 420µg Magnesium 15.0mg Phosphorus 43.0mg Potassium 122.0mg Sodium 47.0mg Zinc 260µg Copper 170µg Manganese 60µg Selenium 2µg

Plant-Based

Asparagus (Cooked)

Premium spring vegetable, natural diuretic rich in folate.

Protein 2.4g / 100g

28 Calories

4.11g Carbs

0.22g Fat

2g Fiber

$0.88 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 50µg Vitamin C 7.70mg Vitamin D 0 Vitamin E 1.50mg Vitamin K 51µg Thiamin 160µg Riboflavin 140µg Niacin 1.08mg Vitamin B6 80µg Folate 149µg Vitamin B12 0 Calcium 23.0mg Iron 910µg Magnesium 14.0mg Phosphorus 54.0mg Potassium 224.0mg Sodium 14.0mg Zinc 600µg Copper 170µg Manganese 150µg Selenium 6µg

Plant-Based

Broccoli (Cooked)

Cruciferous vegetable with sulforaphane and high vitamin C.

Protein 2.4g / 100g

42 Calories

7.18g Carbs

0.41g Fat

3.3g Fiber

$0.44 Per 100g

75% Bioavailability

18 Amino Acids

Vitamin A 77µg Vitamin C 64.9mg Vitamin D 0 Vitamin E 1.45mg Vitamin K 141µg Thiamin 60µg Riboflavin 120µg Niacin 550µg Vitamin B6 200µg Folate 108µg Vitamin B12 0 Calcium 40.0mg Iron 670µg Magnesium 21.0mg Phosphorus 67.0mg Potassium 293.0mg Sodium 41.0mg Zinc 450µg Copper 60µg Manganese 190µg Selenium 2µg

Dairy & Eggs

Sour Cream

Tangy, creamy condiment essential for dips and baked potatoes.

Protein 2.4g / 100g

202 Calories

4.63g Carbs

19.35g Fat

0g Fiber

$0.77 Per 100g

94% Bioavailability

18 Amino Acids

Vitamin A 124µg Vitamin C 900µg Vitamin D 0 Vitamin E 380µg Vitamin K 2µg Thiamin 20µg Riboflavin 170µg Niacin 90µg Vitamin B6 40µg Folate 6µg Vitamin B12 0 Calcium 101.0mg Iron 70µg Magnesium 10.0mg Phosphorus 76.0mg Potassium 125.0mg Sodium 31.0mg Zinc 330µg Copper 20µg Manganese 20µg Selenium 4µg

Plant-Based

Mushrooms (White, Cooked)

Only plant source of vitamin D (when UV-exposed).

Protein 2.2g / 100g

34 Calories

5.29g Carbs

0.47g Fat

2.2g Fiber

$0.77 Per 100g

66% Bioavailability

18 Amino Acids

Vitamin A 0 Vitamin C 4.00mg Vitamin D 0.2µg Vitamin E 10µg Vitamin K 0 Thiamin 70µg Riboflavin 300µg Niacin 4.46mg Vitamin B6 100µg Folate 18µg Vitamin B12 0 Calcium 6.00mg Iron 1.74mg Magnesium 12.0mg Phosphorus 87.0mg Potassium 356.0mg Sodium 2.00mg Zinc 870µg Copper 500µg Manganese 120µg Selenium 12µg