There is an opinion that only by using sports protein can one gain muscle mass. This is not true. Many dietitians and athletes believe that results can be achieved solely through natural products rich in protein.
In this material, we will discuss what can replace protein at home. You will learn about 30 products that have a sufficiently high protein content.
You will not find recipes in this article for how to make protein from baby formulas, egg powder, and dry milk… The viewpoint that any white powder has the properties of sports protein is a common myth, especially among beginners: protein can be extracted from them, but not at home.
Main thoughts:
Experts recommend meeting daily protein needs primarily through natural products
A deficiency of even one essential amino acid is a barrier to muscle growth
Dairy products are practically an ideal source of natural protein
Fish is rich in quality protein, but its storage conditions are often violated during delivery
Most legumes contain incomplete protein, with soy being an exception
Complete plant protein can be obtained by combining several plant products
Which products contain the most protein?
Below we will talk about natural products that contain a sufficiently large amount of protein, which can adequately meet the need for it at home.
Proteins (proteins) found in food are divided into: complete, which contain all the necessary amino acids for the human body, and incomplete, which have an incomplete amino acid profile.
Complete proteins with properly balanced amino acids are absolutely necessary for gaining muscle mass: muscle growth is only possible with sufficient presence of all amino acids in the blood.
Recommended: Proper nutrition for gaining muscle mass: 7 recommendations from experts
A deficiency of even one essential amino acid can lead to the suppression of important metabolic functions necessary for the recovery or creation of tissues, including muscles.
Moreover, a lack of essential amino acids hinders the synthesis of muscle proteins (and muscle mass growth) in proportion to the degree of deficiency. See Symptoms of protein deficiency in the body.
A deficiency of even one essential amino acid is an obstacle to muscle growth
The best and most accessible sources of high-quality complete natural protein are:
- Poultry: chicken, turkey;
- Eggs;
- Fish;
- Lean red meat: beef, lamb, veal;
- Low-fat dairy products;
- Legumes;
- Nuts.
We will discuss these further. We will talk about the advantages and disadvantages of each of them.
Experts recommend meeting daily protein needs primarily through natural products
Recommended: Which protein is better: sports or natural?
Plant-based or animal protein?
When looking for an alternative to sports protein at home, it is important to understand the difference between plant and animal proteins.
Animal and plant proteins differ in:
- Protein quality: animal protein almost always has a complete amino acid profile;
- Digestibility: animal proteins are generally better absorbed;
- Protein content per unit mass: the concentration of protein per 100 g in animal products is significantly higher than in plant products;
- Health benefits or harms: our analysis of numerous scientific studies shows greater potential harm from consuming animal proteins compared to plant proteins, including as a factor in cancer development.
All animal proteins are complete in amino acid composition. This means that they contain all the necessary amino acids for the body.
However.
Animal products are characterized by higher fat content, primarily due to saturated fats – the very ones that contain cholesterol and are responsible for the development of obesity and cardiovascular diseases.
Nevertheless, the overwhelming majority of athletes “build or have built themselves” exclusively on animal protein.
This applies to stars like Arnold Schwarzenegger, and Phil Heath, and Evan Centopani, and others.
All of them note that meat and other animal products are very effective in building muscle mass.
To avoid the harm from saturated fats, it is recommended to choose lean types of meat (poultry and fish), lean cuts of meat, and low-fat dairy products, as well as to prepare them using dietary methods (boiling, stewing, baking).
Animal protein contains all the essential amino acids we need and in an optimal combination, but often animal products have high fat content.
The main sources of plant protein are legumes (soybeans, beans, peas, lentils), nuts (almonds, walnuts, cashews, hazelnuts, etc.), and seeds (sunflower, pumpkin, etc.).
A distinctive feature of legumes is their virtually complete absence of fats and high content of protein, vitamins, and minerals (iron, folic acid, potassium, magnesium), fiber, and biologically active compounds.
Nuts, unlike legumes, have a higher fat content, but their plant fats are beneficial for health.
Most plant proteins are incomplete in amino acid composition. This means that one or more amino acids may be absent or present in very small amounts.
The exception is only soy.
For example, 100 g of beans contains 15 g of protein. However, it lacks the essential amino acid methionine, known for its anabolic properties.
For this reason, there are few vegetarians among bodybuilders.
Most legumes contain incomplete protein, the exception is soy.
Similarly, the plant protein from grains (rice, buckwheat, corn, oats, etc.) is generally lacking in some essential amino acids, particularly lysine.
Overall, plant protein has lower biological value than animal protein. This is due to the incomplete amino acid composition and lower digestibility.
But.
A combination of several plant products with unbalanced amino acid composition yields complete protein. This is very important for vegetarians to understand.
Complete plant protein can be obtained by combining several plant products.
The diagram below shows the scheme for combining plant products (and dairy) to obtain complete protein. Use it as a guide when planning your diet at home.
Plant protein has a significant advantage over animal protein: it is less harmful to health, even when consumed regularly in increased doses.
According to our research on the harm of protein, consuming animal protein in large amounts increases the risk of kidney stones, leads to decreased bone density, and also increases the risk of cancer.
The latter point is one of the most significant scientific discoveries of our time and is supported by numerous scientific studies, the most convincing of which is “The China Study” by Dr. Colin Campbell, who conducted the largest study in the history of science on the relationship between protein consumption and the risk of cancer.
| Combinations of Plant Products with Complete Amino Acid Composition | |
|---|---|
| Green Beans | Almonds |
| Chickpeas | Brown Rice |
| Green Peas | Couscous |
| Beans | Bread |
| Beans | Rice |
| Lentils | Corn |
| Peanuts | Sesame Seeds |
| White Beans | Pasta |
Recommended: How to Take Protein for Muscle Growth?
List of Natural Products High in Protein
Dairy Products and Eggs
Dairy products and eggs are practically the ideal substitute for protein at home.
Milk is rich in complete protein and is a source of high-quality natural protein.
The advantages of dairy products are that they are ready to consume right after purchase and are available in a wide variety on store shelves (for every taste and preference).
Milk contains all the necessary nutrients for growth, as well as a large number of vitamins (A, C, B1, B2, B12 – critically important for vegetarians, as they are not found in plant products) and minerals (calcium, phosphorus, sodium, potassium).
The protein in milk has a very high absorption rate. On average, 100 g of milk contains 3.2 g of protein and 67 kcal.
Dairy products are practically the ideal source of natural protein
Milk consists of 87% water and 13% dry matter. The dry matter includes ~37% lactose, ~30% fat (2/3 of which is saturated), and ~27% protein. Milk protein is composed of 80% casein and 20% whey protein.
Unlike meat and fish, which will be discussed below, milk accumulates fewer toxins and heavy metals, as it is a short-term product produced in the cow’s body and extracted very quickly.
Another characteristic issue for products in this category – the content of nitrates and antibiotics – is largely individual and determined by the integrity of the producer. See scientific studies on the benefits and harms of milk, as well as expert reviews.
For athletes looking for protein alternatives, it is better to choose low-fat types of dairy products.
Recommended: Types of Protein
| Nutritional value of milk (per 100 grams) | |
|---|---|
| Protein | 3.2 g |
| Fat | 4.1 g |
| Carbohydrates | 4.4 g |
| Calories | 67 kcal |
| Calcium | 120 mg |
| Phosphorus | 90 mg |
| Iron | 0.2 mg |
| B1 | 0.05 mg |
| B2 | 0.19 mg |
| B12 | 0.14 µg |
| C | 2 mg |
1 Greek Yogurt
Greek yogurt is an excellent alternative to sports protein. It contains twice as much protein as regular yogurt and milk, has a great taste, and has virtually no sugar and fillers in its composition.
What makes Greek yogurt even more appealing is its high content of probiotics, which improve digestion, and calcium, which strengthens bones.
Tip: The fat content of Greek yogurt varies among different manufacturers; prefer low-fat varieties (~2%).
2 Cottage Cheese
Cottage cheese is a natural product that contains a large amount of “slow” protein casein – a high-quality milk protein with a complete amino acid profile. It is an excellent substitute for sports casein, which is usually recommended to be consumed before sleep or as a meal replacement.
A standard serving of cottage cheese (200 g) contains as much protein as a serving of premium protein shake.
Tip: Cottage cheese comes in various fat contents. It is better to choose one with a low fat percentage of 2-5%. Complete absence of fat (0%) as well as too high a content (more than 12%) are undesirable, as they disrupt the ideal ratio of nutrients.
Recommended: Cottage cheese in bodybuilding: benefits for gaining muscle mass, weight loss, but NOT for cutting
3 Swiss Cheese
Swiss cheese contains more protein than most other varieties available on the market.
Tip: To avoid consuming a large number of calories and saturated fats, choose low-fat varieties where the protein-to-fat ratio is maximized.
4 Eggs
Eggs are almost the perfect food for building muscle mass, as their biological value (a measure of how much protein is absorbed) is higher than that of any other product in the store. Biological value is largely determined by the amount of essential amino acids that the product is rich in, and a regular egg contains a lot of them.
Tip: Whenever possible, choose eggs enriched with Omega-3 to further enhance their benefits.
Recommended: Cholesterol in chicken eggs: how many eggs can an adult eat per day?
5 Milk, 2%
Milk protein is a source of high-quality protein, with a biological value slightly lower than that of egg protein.
2% fat content should not cause concern, as a small percentage of fat is necessary for the absorption of fat-soluble vitamins, such as vitamin D, for example, and cholesterol is essential for testosterone production in the body (!).
Tip: Scientists say that milk from cows raised in natural free-range conditions (like in the countryside) is significantly more beneficial and rich in nutrients (especially omega-3) than that obtained from animals kept in static farm conditions.
6 Whey Protein
(Yes, this is not a whole natural product, but it has been added for completeness.)
Whey protein is one of the most popular fast-digesting proteins in bodybuilding on the market. It has a huge number of benefits for both muscle gain and weight loss.
Whey protein is low in calories and is quickly absorbed, inheriting most of the beneficial properties of whole milk. It is ideal as a source of protein that “does not need to be cooked,” which is especially convenient when there is insufficient time for meal preparation.
Tip: Whey protein is a powerful anabolic (muscle growth stimulator) as it is rich in branched-chain amino acids BCAA.
Recommended: Soy or whey protein? Pros and cons
Red Meat
Meat is a preferred alternative protein source for many athletes at home.
Lean red meat has several advantages compared to white dietary meat (chicken, turkey, and fish).
In addition to quality protein, it is a source of B vitamins, iron, and zinc, as well as creatine – a natural muscle growth stimulator.
Some professionals say that red meat is more effective for gaining muscle mass than white (chicken, fish) and other natural protein-rich foods. The benefits of red meat for mass gain, in particular, are discussed by pro bodybuilder Phil Heath.
Among the disadvantages – it requires cooking, has high fat content (unnecessary calories + cholesterol + not very healthy saturated fats), and takes a long time to digest. (We do not touch on the controversial ethical issues of consuming the bodies of dead animals ;))
The general recommendation for meat dishes is to choose lean cuts of the animal (they are always available), and when cooking at home, use dietary methods (baking, boiling) without adding unnecessary calories in the form of oil and fat.
7 Beef
Beef varies. Beef protein is one of the best among natural sources. But it is important to understand that the fat percentage of beef varies in different parts of the animal’s body.
Lean meat from the hindquarters (legs) provides 1 g of beef protein for every 7 calories; while meat from the back part of the animal provides 1 g of protein for every 11 calories. In the first case, the beef has lower calorie and fat content and is generally cheaper.
Tip: When cooking beef at home, quickly fry it over high heat to a rare doneness, as it dries out very quickly. When choosing meat in the store, prefer brands that clearly state on the packaging that it does not contain nitrites and nitrates, as high consumption of these can cause certain types of cancer.
Recommended: Protein and cancer: animal protein is one of the main causes of cancer. Interview with a leading expert
8 Lean minced meat (5% fat)
Beef mince is also a good alternative for protein at home. A fat content of 5% is optimal for ensuring taste quality.
Tip: Whenever possible, prefer beef mince from cattle raised on pastures (like at grandma’s in the village) rather than in farm pens. It contains more nutrients and apparently fewer hormonal growth stimulants and antibiotics.
Recommended: Creatine in bodybuilding: what it is and what it is needed for | Scientific facts
9 Pork
Pork is a very popular food product in Russia, Ukraine, and Belarus. It is indeed rich in protein, as well as fat and cholesterol. This is far from a dietary product. The latter circumstance, multiplied by its popularity, has made it a major cause of the epidemic of cardiovascular diseases in the world, from which a large portion of humanity dies.
Tip: If you decide to use pork as a protein substitute, choose lean cuts and dietary cooking methods that reduce fat content.
Poultry
Poultry is an excellent source of dietary protein. Poultry meat often plays the role of the main natural product in the diets of professional bodybuilders.
To get the maximum benefit from its consumption, choose lean cuts and limit the use of oil during cooking.
10 Chicken breast (boneless and skinless)
This is one of the most beloved natural products rich in protein among bodybuilders. Chicken breast contains more protein than the meat of other poultry. Additionally, it is lean.
Tip: Here, it is also ideal to prefer chicken raised in natural conditions rather than broilers, whose meat contains more fat and fewer beneficial micronutrients.
11 Turkey breast
Like chicken, turkey meat is a wonderful food product that contains a large amount of dietary protein. Additionally, turkey breast is an excellent source of iron, zinc, phosphorus, potassium, and vitamin B.
Tip: As with other poultry, be wary of meat raised with antibiotics. Do not succumb to the temptation of buying flavored turkey meat and other processed products that are loaded with unnecessary salt, sugar, and artificial flavorings (take a look at the sausage ingredients during your next visit to the store out of curiosity).
Fish
Fish is another protein-rich food that is convenient for home cooking. The protein in fish is of equal quality to that in meat.
Unlike meat, fish (especially fatty fish) is rich in healthy omega-3 unsaturated fats, contains virtually no cholesterol, is high in iodine (in sea species), and is easier to digest and prepare.
The downsides are that:
- during its delivery, storage conditions are often violated and even in large supermarkets, label analysis frequently reveals non-compliance with expiration dates;
- scientists talk about high levels of mercury contamination in fish and seafood and other chemical toxins, as well as the presence of parasites, antibiotics, etc.
As with all natural products sourced from the muscles of once-running animals, prefer fish species that inhabit natural conditions of seas/rivers/oceans rather than artificial farms, and those that feed on plant-based food rather than other animals, as this way the meat accumulates fewer toxins.
Fish is rich in quality protein, but during its delivery, storage conditions are often violated
We recommend: The benefits and harms of fish for human health: results of an analysis of over 40 scientific studies
12 Tuna
Tuna is a meaty fish rich in easily digestible and high-quality protein, as well as B vitamins and a powerful antioxidant – selenium.
Tip: prefer tuna caught in natural wild conditions
13 Halibut
Among all types of white meat, halibut contains the most protein necessary for muscle building. It has a very low percentage of fat, making it an ideal dietary product and source of protein. It is also rich in vitamins B6 and B12, magnesium, potassium, niacin, phosphorus, and selenium.
Important to know: It is believed that Pacific halibut is better than Atlantic in terms of ecology.
14 Red Salmon
Wild salmon not only tastes better but also contains 25% more protein than its farmed counterpart. It is also rich in omega-3 fatty acids, which are beneficial for health and weight loss.
Recommended: How effective are Omega-3s for weight loss? Scientific studies
Tip: When buying, choose fish with undamaged skin: it has better taste quality. Recently, numerous facts have indicated a high degree of pollution in farmed salmon species (in Norway), as well as the use of dyes to improve market appearance. When purchasing, if possible, find out where the catch is from.
15 Tilapia
Tilapia is a freshwater fish that is predominantly found in the rivers of tropical regions. It is now sold in most fish markets.
It is a good source of protein and contains a relatively low percentage of saturated fats, carbohydrates, and sodium, and it does not accumulate heavy metals, as it grows quickly and lives a short life. Its composition includes phosphorus, vitamins B12 and B3, selenium, and potassium.
Tip: Beware of tilapia species from the Asian region.
16 Fish Roe
Fish roe is a nutrient-rich product. It contains a good amount of vitamins A, D, and B4 (choline), as well as omega-3 fatty acids.
Both red and black caviar are good natural sources of protein: a teaspoon (16 g) contains about 4 g of protein.
Canned Products
17 Anchovies
This small fish, which is usually salted and used as a seasoning (or stuffing for olives), is ideal as a canned protein substitute.
Due to its size, it does not accumulate toxins like most larger fish.
Anchovies are beneficial due to their content of polyunsaturated omega-3 fatty acids, which positively affect cholesterol levels and heart health.
Tip: To reduce the saltiness of anchovies, soak them in water for 30 minutes and then dry them.
18 Canned Tuna
Canned tuna is just as good a source of protein at home and on the go as raw tuna.
Tip: To avoid extra calories from vegetable oils, choose canned tuna in water rather than oil.
19 Canned Chicken
Canned chicken is an excellent source of high-quality protein for sandwiches and salads.
Important to know: When buying meat, choose canned options with minimal sodium content.
20 Canned Sardines
Canned sardines are often underestimated as a product, as they are not only a wonderful source of protein but also extremely rich in omega-3 fatty acids and vitamin D.
Research shows that vitamin D is necessary for testosterone synthesis in the body. Sardines are easily absorbed by the body and contain a large amount of phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc, and fluoride.
21 Canned Beans
Beans are a fantastically cheap source of protein and are undoubtedly one of the best among all types of canned legumes. Beans are rich in amino acids, minerals, and vitamins B1, B2, B4, B5, B6, as well as fiber.
Nuts, Grains, and Legumes
It is no secret that plant-based products significantly lag behind animal products in protein content. The relative proportion of protein in them is very low, and, even more unpleasantly, it is often incomplete, lacking all the essential amino acids.
Below is a list of some of the most protein-rich plant products that are well-suited for enriching the diet with protein.
22 Soy
Soy is a true plant protein powerhouse. It is an amazing product, with protein that is nearly as good as that found in dairy and meat products. It contains all the amino acids in ratios close to ideal.
Soy protein is the most common source of plant protein. The peoples of East Asia have been consuming soy for over 2000 years. In Western countries, soybeans and their derived products began to gain popularity only in the 1960s as a source of high-quality plant protein for vegetarians.
Today, a huge number of food products are made from soy, including tofu, soy flour, soy nuts, soy milk, soybeans, soy “meat,” hamburgers, soy sausages, and salami. All these products are plant-based alternatives to animal counterparts (cheese and milk, meat, meat hamburgers, meat sausages, and salami).
The main advantage of soy compared to meat is very low (close to zero) cholesterol content. Scientific studies indicate that those people (and athletes) who replace meat proteins in their diet with soy experience a significant reduction in harmful cholesterol levels in the blood, while the level of beneficial cholesterol remains unchanged.
Raw soybeans are quite difficult to prepare at home, as they require very long cooking times.
As a protein substitute at home, soy is hard to recommend to athletes, as it contains, in addition to quality protein, biologically active substances that, according to some scientific data, have a highly negative impact on human health (causing bone demineralization, affecting hormonal balance). See our material on the harm of soy.
One of these substances is the so-called isoflavones. The scientific literature is filled with conflicting opinions regarding their benefits and harms.
Some scientists claim that isoflavones play a role as antioxidants and help reduce the risk of cancer and atherosclerosis (a condition where harmful cholesterol deposits on the walls of blood vessels, narrowing the lumen), and are also important for maintaining the mineral composition of bones and lumbar vertebrae, preventing the development of osteoporosis (especially relevant for older individuals).
Others, on the contrary, blame isoflavones for these and many other health problems. This issue is discussed in detail in the material on the harm and benefits of soy and the questionable benefits of phytoestrogens for women’s health.
It is clear that someone is lying 😉
Advantages of soy as a source of plant-based natural protein:
- low fat content;
- high relative protein content;
- high-quality protein, contains all amino acids.
Content of soy protein in various food products:
| Soy protein content in products, in grams | |
|---|---|
| 1 cup of tofu | 20 |
| 2 cups of soy milk | 20 |
| 1 cup of soy milk 240 ml | 10 |
| Soy protein bar | 14 |
| 1/4 cup of roasted soy nuts | 19 |
| 4 soy sausages | 24 |
| 2 soy burgers | 20-25 |
23 “Soy mince”, “soy meat”
Like soy, soy meat contains high-quality protein in very large amounts. It is very easy to prepare at home. Ideal as a substitute for sports protein.
Technological processing leads to a significant reduction in the content of harmful substances in soy (anti-nutrients), as mentioned in the previous section, however, according to some data, not completely. See our material on the harms of soy.
24 Peanut butter
This wonderful product can be found on the shelves of almost any store. It is indeed rich in protein and healthy oils.
Tip: Do not buy reduced-fat peanut butter, as it often replaces healthy fats with unhealthy sugar to maintain flavor.
25 Nut mix
Nuts (peanuts, cashews, almonds, walnuts, etc.) are perfect as a meal replacement, as they require no preparation and, in addition to a significant amount of protein, contain healthy unsaturated fats, vitamins, and minerals.
Nut mixes with added dried fruits (raisins, dates, figs) are practically ideal food, as they add healthy carbohydrates (for energy) and even more micronutrients to the nut protein arsenal.
Tip: Salted nut mixes are not for athletes. Avoid them, as they contain a colossal dose of sodium.
26 Bean chips
Crispy bean chips, which are not much inferior in taste to popular potato carcinogens, are extremely rich in protein. Occasionally diversify your strict sports menu with this delicacy.
Tip: To further “boost” the protein content of bean chips, prepare a sauce from Greek yogurt and dip the chips into it before consuming.
27 Tofu
Tofu (“soy cheese” — a food product made from soybeans) is a good source of plant protein that can replace sports protein. It is especially popular among vegetarians. However, our material on the harms of soy reveals numerous facts about the negative consequences of soy consumption, especially in the long term and in large quantities.
Tip: For gourmets, we recommend trying to fry pieces of tofu in hot oil or on the grill – this will add a smoky flavor to it.
28 Green Peas
Vegetables generally have a very small protein content. But green peas are a pleasant exception. They are also a great source of dietary fiber and Omega-3 unsaturated fats in the form of alpha-linolenic acid, and they provide the body with antioxidants.
Tip: When buying frozen green peas (as with any frozen products), feel the packaging, if it is opaque, for the presence of ice chunks instead of peas.
29 Wheat Germ
Wheat grain consists of three components – endosperm, bran, and germ. The wheat germ is the most nutritious part and contains a significant amount of protein.
Tip: To keep the germ fresh, store it in the refrigerator. Use it by adding it to other dishes, such as cereals, omelets, and smoothies.
30 Lentils
Lentils are an excellent source of protein, fiber, and micronutrients.
Tip: Unlike beans, lentils do not need to be soaked before cooking. Just boil them in a pot of water over low heat for 20 minutes until they become soft. Lentils pair well with poultry and vegetables.
Table of Natural Foods High in Protein
For convenience in planning a daily diet based on natural products, we provide an approximate protein content in various prepared dishes and products (you can view the complete table of nutritional value of products here).
A detailed description of the benefits of individual food groups is provided below.
| LIST OF NATURAL PROTEIN PRODUCTS THAT CAN REPLACE PROTEIN AT HOME | ||||||||
|---|---|---|---|---|---|---|---|---|
| DAIRY PRODUCTS AND EGGS | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated Fat |
| Whole cow’s milk | 1 L | 1034 | 700 | 34 | 50.9 | 0 | 42.4 | 38.16 |
| Skimmed cow’s milk | 1 L | 1043 | 381.6 | 38 | 55.1 | 0 | 0 | 0 |
| Buttermilk | 1 cup | 246 | 127 | 9 | 13 | 0 | 5 | 4 |
| Whole dry milk | 1 cup | 103 | 515 | 27 | 39 | 0 | 28 | 24 |
| Fresh goat’s milk | 1 cup | 244 | 165 | 8 | 11 | 0 | 10 | 8 |
| Fatty cottage cheese | 1 cup | 225 | 240 | 30 | 6 | 0 | 11 | 10 |
| Low-fat cottage cheese | 1 cup | 225 | 195 | 38 | 6 | 0 | 0 | 0 |
| Swiss cheese | 28 g | 28 | 105 | 7 | 0 | 0 | 8 | 7 |
| Boiled or raw egg | 2 pcs. | 100 | 150 | 12 | 0 | 0 | 12 | 10 |
| Fried eggs (omelet) or fried | 2 pcs. | 128 | 220 | 13 | 1 | 0 | 16 | 14 |
| Egg yolk | 2 pcs. | 34 | 120 | 6 | 0 | 0 | 10 | 8 |
| MEAT PRODUCTS | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated Fat |
| Lean beef | 1 serving | 85 | 185 | 24 | 0 | 0 | 10 | 9 |
| Baked chicken | 1 serving | 85 | 185 | 23 | 0 | 0 | 9 | 7 |
| Chopped lamb | 1 serving | 115 | 480 | 24 | 0 | 0 | 35 | 33 |
| Sliced pork | 1 serving | 100 | 260 | 16 | 0 | 0 | 21 | 18 |
| Pork sausage | 1 serving | 100 | 475 | 18 | 0 | 0 | 44 | 40 |
| Roasted turkey | 1 serving | 100 | 265 | 27 | 0 | 0 | 15 | 0 |
| Baked veal cutlet | 1 serving | 85 | 185 | 23 | 0 | 0 | 9 | 8 |
| FISH AND SEAFOOD | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated fat |
| Baked cod | 1 serving | 100 | 170 | 28 | 0 | 0 | 5 | 0 |
| Battered fish sticks | 5 pcs. | 112 | 200 | 19 | 8 | 0 | 10 | 5 |
| Baked flounder | 1 serving | 100 | 200 | 30 | 0 | 0 | 8 | 0 |
| Fried haddock | 1 serving | 85 | 135 | 16 | 6 | 0 | 5 | 4 |
| Baked halibut | 1 serving | 100 | 182 | 26 | 0 | 0 | 8 | 0 |
| Smoked herring | 1 small | 100 | 211 | 22 | 0 | 0 | 13 | 0 |
| Canned mackerel | 1 serving | 85 | 155 | 18 | 0 | a | 9 | 0 |
| Canned salmon | 1 serving | 85 | 120 | 17 | 0 | 0 | 5 | 1 |
| Canned sardines | 1 serving | 85 | 180 | 22 | 0 | 0 | 9 | 4 |
| Canned tuna, drained | 1 serving | 85 | 170 | 25 | 0 | 0 | 7 | 3 |
| VEGETABLES AND LEGUMES | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated fat |
| Green asparagus | 6 spears | 96 | 18 | 1 | 3 | 0.5 | 0 | 0 |
| Cooked dry beans | 1 cup | 192 | 260 | 16 | 48 | 2 | 0 | 0 |
| Steamed broccoli | 1 cup | 150 | 45 | 5 | 8 | 1.9 | 0 | 0 |
| Steamed Brussels sprouts | 1 cup | 130 | 60 | 6 | 12 | 1.7 | 0 | 0 |
| Lentils | 1 cup | 200 | 212 | 15 | 38 | 2.4 | 0 | 0 |
| Green peas, canned | 1 cup | 100 | 66 | 3 | 13 | 0.1 | 0 | 0 |
| Green peas, frozen, heated | 1 cup | 100 | 70 | 5 | 12 | 1.8 | 0 | 0 |
| Soybeans | 1 cup | 200 | 260 | 22 | 20 | 3.2 | 11 | 0 |
| BREAD, CEREALS, AND GRAINS | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated Fat |
| Wheat bread | 1 slice | 23 | 60 | 2 | 12 | 0.10 | 1 | 1 |
| Rye bread | 1 slice | 23 | 55 | 2 | 12 | 0.10 | 1 | 1 |
| White bread | 1 slice | 23 | 61.3 | 2 | 11.5 | 0.5 | 0.8 | 0.6 |
| Whole grain bread | 1 slice | 23 | 55 | 2 | 11 | 0.31 | 1 | 0 |
| Cornmeal, refined, cooked | 1 cup | 242 | 120 | 8 | 27 | 0.2 | 0 | 0 |
| Soy flour | 1 cup | 110 | 460 | 39 | 33 | 2.9 | 22 | 0 |
| Wheat flour | 1 cup | 110 | 400 | 12 | 84 | 0.3 | 1 | 0 |
| Pasta, cooked | 1 cup | 140 | 155 | 5 | 32 | 0.1 | 1 | 0 |
| Oatmeal | 1 cup | 236 | 150 | 5 | 26 | 4.6 | 3 | 2 |
| Pizza, 1/8 of 35 cm | 1 slice | 75 | 180 | 8 | 23 | t | 6 | 5 |
| Brown rice, uncooked | 1 cup | 208 | 748 | 15 | 154 | 1.2 | 3 | 0 |
| White rice | 1 cup | 191 | 692 | 14 | 150 | 0.3 | 0 | 0 |
| Wheat germ | 1 cup | 68 | 245 | 17 | 34 | 2.50 | 7 | 3 |
| NUTS AND SEEDS | ||||||||
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated Fat |
| Almonds, dried | 1/2 cup | 70 | 425 | 13 | 13 | 1.8 | 38 | 28 |
| Almonds, roasted and salted | 1/2 cup | 70 | 439 | 13 | 13 | 1.8 | 40 | 31 |
| Brazil nut | 1/2 cup | 70 | 457 | 10 | 7 | 2 | 47 | 31 |
| Cashew | 1/2 cup | 70 | 392 | 12 | 20 | 0.9 | 32 | 28 |
| Sweetened coconut flakes | 1/2 cup | 50 | 274 | 1 | 26 | 2 | 20 | 19 |
| Peanut butter | 1/3 cup | 50 | 300 | 12 | 9 | 0.9 | 25 | 17 |
| Peanuts, roasted | 1/3 cup | 50 | 290 | 13 | 9 | 1.2 | 25 | 16 |
| Sesame seeds, dried | 1/2 cup | 50 | 280 | 9 | 10 | 3.1 | 24 | 13 |
| Sunflower seeds | 1/2 cup | 50 | 280 | 12 | 10 | 1.9 | 26 | 7 |
| Walnuts, raw | 1/2 cup | 50 | 325 | 7 | 8 | 1 | 32 | 7 |
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