WHO Mg/ kg WHO Mg/ 55 kg WHO Mg/ 80 kg Good dairy/egg sources Best vegan sources (per 200

body weight (121 lbs)

(176 lbs)
(per 200 calories)
calories)
Egg whites 2754 mg
Soy protein 2650 mg
Cottage cheese lowfat Watercress 1691 mg
2022 mg
Chard 1540 mg
I Isoleucine
20
1100
1600
Spinach 1322 mg
Sunflower seed flour 1474 mg
Kidney beans 1297 mg
Egg whites 4233 mg
Soy protein 4226 mg
Cottage cheese lowfat Watercress 3017 mg
3540 mg
Alfalfa seeds raw 2322 mg
L Leucine
39
2145
3120
Kidney beans 2103 mg
Tofu 2500mg
Sesame flour 2307 mg
Sunflower seed flour 2148 mg
Egg white 3358 mg
Soy protein 3319 mg
Cream cheese 2859 mg Watercress 2436 mg
K Lysine
30
1650
2400
Cottage cheese lowfat Tofu 2253 mg
2784 mg
Egg whites 1660 mg
Sesame flour 994 mg
M Methionine+ C
15 (total)
825
1200
Seaweed spirulina 908 mg
Cysteine
Soy protein 690 mg
Egg whites 2435 mg
Soy protein 2862 mg
Cottage cheese lowfat Cottonseed flour 1870 mg
1856 mg
Sesame flour 1596 mg
F Phenylalanine+ Y
Cottage cheese 1489 Kidney beans 1473 mg
25 (total)
1375
2000
Tyrosine
mg
Spinach 1428 mg
Cream cheese 1465 mg
Cheddar cheese 1363
mg
Egg white 1942 mg
Watercress 2418 mg
Soy protein 1755 mg
Spinach 1496 mg
T Threonine
15
825
1200
Sesame seed flour 1250 mg
Sunflower seed flour 1202 mg
Kidney beans 1230 mg
Egg white 673 mg
Soy protein 695 mg
Mozzarella cheese 399 Spinach 690 mg
mg
Sesame flour 659 mg
Cottage cheese lowfat Sunflower seed flour 451
383 mg
Watercress 544 mg
W Tryptophan
4
220
320
Turnip greens 400 mg
Broccoli rabe 390 mg
Asparagus 322 mg
Kidney beans 303 mg
Oat bran 280 mg
Egg white 3371 mg
Soy protein 2554 mg
Watercress 2491 mg
Mushrooms, white 193 mg
V Valine
26
1430
2080
Sunflower seed flour 1703 mg
Sesame seed flour 1682 mg
Snow/snap peas 1595 mg
Kidney beans 1503 mg
Amino acid

Best Protein Sources for Vegetarians

Ive compiled a list of some of the best protein sources within different food groups, comparing what could be
considered a normal serving:
Food
Amount
Calories Protein Notes
Nuts and Seeds
Pumpkin/squash seeds
1 oz, 85 seeds 126 cal
5 gm
all aa in proper ratio
Black walnuts
1 oz
173 cal
7 gm
low in lysine
Pine nuts
1 oz, 167 kernels
190 cal 4 gm
low in lysine
Roasted almonds
1 oz, 22 count
171 cal
6gm
low in lysine and methionine
Pistachios
1 oz 49 count
161 cal
6gm
all aa in proper ratio
Sunflower seeds
1 oz
166 cal
5 gm
low in lysine
Peanuts without shells
1 oz
160 cal
7 gm
low in lysine
Cashews
1 oz 18 kernels
164 cal
4 gm
all aa in proper ratio
Hemp seeds
2T
160 cal
11gm
all aa in proper ratio
Flax seeds
1T
100 cal
4 gm
Dairy Products
Ricotta cheese lowfat
c
Romano cheese
1 oz
Cheddar cheese
1 oz
Provolone cheese
1 oz
Mozzarella
1 oz
Parmesan
1 oz
Gouda cheese
1 oz
Swiss cheese
1 oz
Feta cheese
c crumbled
Cottage cheese 2% low fat 1 cup
Egg
1 whole
Egg whites
1 whole
Milk
1 cup
Yogurt low fat
1 cup

171 cal
108 cal
113 cal
98 cal
71 cal
116 cal
100 cal
100 cal
200 cal
163 cal
77 cal
16 cal
137 cal
137 cal

Vegetables
Corn yellow canned
2/3 cup
Sun-dried tomatoes
cup (1 oz)
Soy beans
1 oz
phenylalanine+tyrosine
Cowpeas (blackeyes)
2 oz
Navy beans
4 oz
Peas
4 oz
Lima beans
4 oz cal
Brussel sprouts
1 cup
phenylalanine + tyrosine
Spinach
1 cup chopped
Broccoli
1 cup spears
Potato
1 med with skin
Asparagus
cup

80 cal
72 cal
35 cal
74 cal
88 cal
108 cal
88 cal
65 cal
65 cal
52 cal
161 cal
20 cal

14 gm
all aa high in lysine
9 gm
all aa in proper ratio
7 gm
all aa in proper ratio
7 gm
all aa high in lysine
7 gm
all aa high in lysine
7 gm
all aa high in lysine
8 gm
all aa high in lysine
8gm
all aa high in lysine
21 gm
all aa
28 gm
all aa
6 gm
all aa
4 gm
all aa
10 gm
all aa
14 gm
low in tryptophan
3 gm
4 gm
4 gm

high in lysine
lacks 5 aa
all aa, but a little low in methionine+cystine,

4 gm
all aa
8 gm
all aa, low in methionine + cystine
8 gm all aa except no trypotophan
5 gm
all aa, low in methionine + cystine
6 gm. low in leucine, lysine, methionine + cystine,
6 gm low in methionine + cystine
6 gm low in methionine + cystine
4 gm all aa in proper ratio
2 gm all aa in proper ratio

Fruits
Apricots dried
Peaches dried

cup
cup

Cereal, bread, grains and pasta

Oat bran
1 oz
Oats
1 oz
Wheat flour
1 oz
Spaghetti, whole wheat dry 2 oz
Egg noodles
dry 2 oz
Buckwheat
1 oz
Couscous dry
1 oz
Bulgur
dry 1 oz
Millet raw
1 oz
Bread, pumpernickel
1 slice
Bread, reduced cal white 1 slice
Rice, brown long grain cooked 1 cup
White rice, cooked
1 cup
Whole wheat bread
1 slice
White bread
1 slice
Oatmeal bread
1 slice
Rye bread
1 slice
Whole wheat pita bread 4 diameter
Pita white enriched
4 diameter

190 cal
185 cal

3 gm
3 gm

59 cal
109 cal
95 cal
198 cal
219 cal
96 cal
105 cal
96 cal
106 cal
65 cal
48 cal
216 cal
194 cal
69 cal
67 cal
73 cal
83 cal
74 cal
77 cal

5 gm
5 gm
4 gm
8 gm
8 gm
4 gm
4 gm
3 gm
3 gm
2 gm
2 gm
5 gm
4 gm
4 gm
2 gm
2 gm
2 gm
3 gm
3 gm

low in methionine + cystine

low in trptophan and lysine

low in lysine
low in lysine
low in lysine
low in lysine
low in lysine
all aa in proper ratio
low in lysine
low in lysine
low in lysine
low in lysine
low in lysine
low in lysine
low in lysine
low in all aa except tryptophan
low in lysine
low in lysine
low in lysine
low in lysine
low in lysine

Combination suggestions
If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy,
tuna, salmon
If low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds,
cashews, pistachios, almonds, cod, lobster, tuna
If low in methionine + cystine, :phenylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal,
sesame seeds, oat bran, eggs