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nutrition

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Nutrition Tables

#restaurant

The fiber tables live on their own page, because the ranking depends entirely on whether you measure per 100 g or per serving — dietary fiber and Top Ten Foods with the Most Fiber.

references

import list Foods for Energylink

Cheap Foodslink

Quick Foodslink

protein

Meats

Diary and Egg
food category protein per 100g protein per $
Plain Greek yogurt diary 10 grams 9 grams
Whole Milk
2% Milk
Skim Milk

Legumes
food category protein per 100g protein per $
Peanut Butter legume 26 grams 19.5 grams
Edamame vegan
Lentils vegan 5.8 grams 29 grams

Seeds and Nuts
food category protein per 100g protein per $
egg recipes diary 13 grams 18 grams
Canned tuna seafood 30 grams 34 grams
Sunflower seeds vegan 21 grams 26.2
Black beans legume
Sardines seafood
Cottage cheese diary 11 grams 12.2 grams
Oats grain
Amaranth grain
Milk diary 3.2 grams 28 grams
Pumpkin seeds seed
Canned salmon seafood
Ground turkey poultry
Rump beef 22 grams 5.5 grams
Quinoa pseudo grain 13.1 grams 6.9 grams
Whey Protein protein powder 76.8 grams 9.9 grams
Tempeh soy 15 grams 10 grams
Swiss cheese diary 27 grams 10.8 grams
ground beef beef 22.4 grams 11.8 grams
Tofu 15.9 grams 11.8 grams
almonds 25.3 grams 12.65 grams
Beef liver 26 grams 16.25 grams
white fish seafood 24 grams 24 grams
chicken breast 31 grams 25.8 grams
chickpeas legume 7 grams 35 grams

Cheapest cuts of beef

rump

Cheapest cuts of Pork

Carbs
food category protein per 100g protein per $
Potatoes
Sweet potato
corn
Soy

amino acids

isoleucine valine

argine carnitinie gluamine phenylalanine thronine tryophan methionine lysine histidine

legumes & seeds highest in protein
legumes carbs/cup per cup per calorie
Peanuts 24g 38g
Soybeans 14g 31g
Lupini x 20g
Lentils 40g 18g
Cannellini Beans 45g 17g
Borlotti beans x 16g
Split peas x 16g
Lima beans x 15g
Pinto beans x 15g
Kidney Bean 40g 15g
Black Beans 41g 15g
Chickpeas 45g 15g
Flageolet beans x 15g
Mung beans x 14g
Black eyed peas x 13g
Fava beans x 13g

seed and grain
seed cup
Oats 10g
Quinoa 9g
Chia seeds
Hemp seeds

Animal Proteins

testosterone, progesterone, and cortisol
5-alpha-hydroxy-laxogenin
DAA
[https://www.ncbi.nlm.nih.gov/core/lw/2.0/html/tileshop_pmc/tileshop_pmc_inline.html?title=Click%20on%20image%20to%20zoom&p=PMC3&id=6680614_molecules-24-02585-g001.jpg Creatine
Vitamin D
Zinc
Magnesium
DHEA
Fenugreek Compounds in fenugreek extract may increase testosterone levels by blocking the body from converting it into other sex hormones.

lipids

HDL

plants

Chlorophytum borivilianum

Withania somnifera
ashwagandha or winter cherry
Tribulus terrestris? steriods
ginseng alternatives

vitamins

minerals

sterols

OTHER NAME(S): Avenasterol, B-sitosterol 3-B-D-glucoside, B-Sitosterolin, B-Sitosterols, Beta Sitosterin, Bêta-sitostérine, Beta Sitosterol, Bêta-Sitostérol, Beta-sitosterol glucoside, Beta-sitosterol glycoside, Betasitosterol, Brassicasterol, Campest-5-en-3beta-ol, Campesterol, Campestérol,Cinchol, Cupreol, Dihydro-beta-sitosterol, Ester de Stérol Végétal, Esters de Phytostérol, Esters de Stérol Dérivés d'huile Végétale, Glucoside de Bêta-Sitostérol, Phytosterol, Phytostérol, Phytosterol Esters, Phytosterols, Phytostérols, Plant Phytosterols, Plant Sterol Esters, Plant Sterolins, Quebrachol, Rhamnol, Sitosterin, Sitosterol, Sitosterolins, Sitosterols, Sterinol, Stérolines, Stérolines Végétales, Sterolins, Stérols Végétaux, Stigmasterin, Stigmasterol, Stigmastérol, Vegetable Oil Sterol Esters, Vegetable Sterol Esters, 5,22-Stigmastadien-3beta-ol, 3-beta, 3-beta-stigmast-5-en-3-ol, 22,23-dihydrostigmasterol, 24-beta-ethyl-delta-5-cholesten-3beta-ol, 24-ethyl-cholesterol.

photosterols

Beta-sitosterol.
Beta-sitostanol.
Campestanol.
Campesterol.
Stigmasterol.

Carbs

4 calories per gram

Rice (especially brown rice)
Wheat (including whole wheat products)
Oats
Quinoa (a pseudograin)
Legumes
Root Vegetables
Fruits

Protein

4 calories per gram

Legumes
Legumes are among the richest plant sources of protein:

Soybeans and soy products: Edamame (immature soybeans) contains about 8.5g of protein per 1⁄2 cup, while tempeh offers approximately 15g per 1⁄2 cup

.
Lentils: These provide up to 9g of protein per 1⁄2 cup
.
Chickpeas: Offer 7.5g of protein per 1⁄2 cup

.

Seeds and Nuts
Many seeds and nuts are protein-rich:

Hemp seeds: Contain about 10g of protein per 2 tablespoons

.
Chia seeds: Provide 6g of protein per 2 tablespoons
.
Almonds: Deliver 6g of protein per 1⁄4 cup serving
.
Pistachios: Offer 6g of protein per 1⁄4 cup and have a high protein digestibility

Grains
Some grains are surprisingly high in protein:

Quinoa: Contains 8g of protein per cup when cooked

.
Steel-cut oatmeal: Provides 5g of protein in a 1⁄4 cup dry serving

Vegetables
While not as protein-rich as legumes or nuts, some vegetables contain notable amounts of protein:

Spinach: Contains 3g of protein per 1⁄2 cup when cooked

.
Broccoli: Offers 2g of protein per 1⁄2 cup cooked serving
.
Brussels sprouts: Provide 2g of protein per 1⁄2 cup serving

Fat

9 calories per gram

hickory

Carya cathayensis Chinese Hickory 5-9 3 0 3
Carya hybrids Hybrid and neohybrid hickories 4-11 4 3 3
Carya illinoinensis Pecan 5-9 4 1 2
Carya laciniosa Shellbark Hickory 5-9 3 1 3
Carya ovata Shagbark Hickory 4-8 3 1 4

other

canola, poppyseed, maize, cottonseed, sunflower, peanut
Cynara cardunculus Cardoon 5-9 3 5 1
Gossypium hirsutum Upland Cotton 5-10 2 1 4
Hippophae rhamnoides Sea Buckthorn, Seaberry 3-8 5 5 5
Lepidium spp. Perennial Lepidium 3-10 5 3 2
Prinsepia utilis Cherry prinsepia 6-9 4 2 4
Prunus armeniaca mandschurica Manchurian apricot 3-9 4 3 3
Prunus sibirica Siberian Apricot 4-8 3 2 4

adaptogen