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The best sources of protein are meats, fish, eggs and dairy products. They have all the essential amino acids that your body needs. Protein is found in both animal and plant-based foods — although animal protein is more “bio available” than plant-based protein — and it’s easy to reach the daily recommended amount by eating a healthy, balanced diet.

“The primary difference between animal and plant proteins is their amino acid profiles, and it is these amino acid differences that influence the rate at which they are absorbed and used in the body.

Foods that are richest in essential amino acids are animal proteins and milk. Plant proteins contain some but not many of the essential amino acids. Therefore common sources of protein are eggs, fish, lean meat liver, milk, cheese, curds, nuts, poultry, soy, beans yeast and legumes.

Egg Nutrition

Safety

You must prepare eggs properly to avoid getting sick. If you eat raw eggs, it’s possible you could get salmonella poisoning. You can avoid this danger by cooking the eggs, either by scrambling, boiling, frying, baking or steaming. It’s also important to avoid consuming too many eggs each day. The fat and cholesterol content of eggs may be harmful when consumed in excess. Egg whites contain no saturated fat, while the egg yolk does. You can limit your saturated fat and dietary cholesterol intake by consuming more egg whites than egg yolks.

So, the best way to eat eggs after your workout is to mix five egg whites with one whole egg. This way you are consuming approximately 21 g of protein and still getting all the good stuff in the yolk without going overboard on the fat and cholesterol.

Furthermore, eggs contain all of the essential amino acids your body requires to digest and absorb protein.

Almond

If you’re a bodybuilder looking for a quality nutrition source to help build lean muscle mass, look no further than almonds. Almonds contain many vital nutrients, including protein and healthy unsaturated fats. Since protein is the main component for increasing your lean body mass, almonds will definitely fit the bill as a solid choice for your training table.

         
Healthy Fats

Lipids are an important component of your cells. They help create the phospholipid bilayer that separates the aqueous interior of the cell from the surrounding fluid.

          Almonds contain plenty of healthy fats, including both monounsaturated and polyunsaturated. In fact, a 1 oz. serving of almonds provides 10 g of mono- and 3 g of polyunsaturated fat, while containing only 1 1/2 g of saturated fat. They also contain oleic acid, an omega-9 fatty acid.

          Fat can help provide energy for the body, as well as playing a structural role. A proper amount of healthy fat in your diet also helps you manage inflammation, something that is key in reaching your bodybuilding goals.

Protein for Increased Muscle Mass

          Proteins are the structural elements of your muscle, skin and cartilage. They also perform other metabolic functions, such as transporting oxygen to the blood, acting as antibodies to fight disease, and functioning as hormones to regulate your metabolic processes. Proteins reign supreme as the working molecules of life. Fortunately, almonds are loaded with this vitally important macronutrient. One ounce of almonds contains 6 g of protein. As a bodybuilder, protein is arguably your most important resource for building muscle mass. Clearly, almonds are useful for any hard-working trainer.

Vitamin E

 Almonds also contain a considerable quantity of vitamin E. One ounce has 10 international units, IUs, giving you a whopping 35 percent of your daily value. Vitamin E has an antioxidant effect and also has a regulatory function for your body’s enzymatic activity.

It also slows down the growth of smooth muscle cells, which can help prevent atherosclerosis. Many bodybuilders consume vitamin E in synthetic or natural forms to enjoy the health benefits of this important fat-soluble vitamin. Because of this, almonds can be a welcome addition to your arsenal of nutrients.

Other Compounds Contained in Almonds

In addition to the aforementioned macronutrients and vitamin E, almonds also contain many other vitamins and minerals. These include vitamins like thiamin, riboflavin, niacin, vitamin B-6 and folate.

As for minerals, almonds have potassium, iron, calcium, magnesium, phosphorous, zinc and copper. They also provide a variety of phytochemicals that are invaluable to your health. Because of the nutrient content, almonds are a potent force for combating conditions that lead to heart disease.

Since any smart bodybuilder knows you can’t train optimally with poor overall health, it’s obvious that almonds are an appropriate fit if you are looking to build the best body you can.

One 23-almond serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds.

Broccoli

Ah, broccoli—of course we had to include this popular veggie on our list. Broccoli is a bodybuilding staple because it is one of the most nutritious vegetables on the planet. In just one cup of chopped broccoli, you’ll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium. Broccoli is also full of anti-inflammatory and antioxidant benefits.

Broccoli is low in calories, which makes it a good addition to your diet if you’re trying to cut fat, lower your carbohydrate intake, or both.

Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup.  

One cup of chopped broccoli has 2.57 grams of protein. This means by eating that amount men get 5 percent of their recommended daily intake of 56 grams, while women get 6 percent of the 46 grams of protein they should consume daily.

          The best part about getting protein from broccoli is that you also get fiber and nutrients, but no fat and few calories. The same portion of broccoli only has 31 calories and 2.4 grams of fiber. The Institute of Medicine recommends that men get 38 grams fiber daily and women get 25 grams daily. One cup of broccoli also contains potassium, folate, 19 percent of the recommended intake of vitamin A and almost an entire day’s requirement of vitamin C.

Improved digestion and natural detoxification

Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

 Improving bone health

          Poor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium. Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

To get 20 g of protein you have to eat 500 g broccoli.   

Cashew Nuts

              Nuts have a high fat content, and so they are prone to rancidity. Cashews, like most other nuts, are relatively good sources of protein, with more than 4 grams of protein per ounce, which is almost 10 percent of the recommended 46 grams of protein per day for women. For men, the recommended daily protein intake is 56 grams.

  157 calories

  8.56 g of carbohydrate

  1.68 g of sugar

  0.9 g of fiber

  5.17 g of protein

Heart health

              The monounsaturated and polyunsaturated fatty acids found in cashews are known to decrease LDL cholesterol and triglyceride levels, which reduces the risk of cardiovascular disease, stroke and heart attack.

              Cashews are a good source of magnesium, which plays an important role in over 300 enzymatic reactions within the body including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is also involved in muscle relaxation and neuromuscular transmission and activity.

Bone health

Cashews are one of the few food sources that are high in copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. More research is needed, however, on the effects of marginal copper deficiency and the potential benefits of copper supplementation for prevention and management of osteoporosis.

Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the scaffolding for bone. This can lead to a range of problems, including joint dysfunction as bodily tissues begin to break down.

The magnesium in cashews is also important for bone formation as it helps with the assimilation of calcium into the bone. Manganese, another mineral in cashews, has been shown to prevent osteoporosis in combination with calcium and copper [5].

Chicken Nutrition

If you’re aiming to get more protein in your diet, chicken is one of the healthiest ways to do so. Chicken is generally low in saturated fat, especially in comparison to fatty cuts of red meat, and provides a large amount of your daily protein needs. Because protein is so vital for muscle and tissue repair, as well as brain function and energy, you may want to pair your serving of chicken with other protein-filled foods to further boost your protein intake.

Chicken breast is one of the most popular cuts of chicken. A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This is equal to 31 grams of protein per 100 grams. A chicken breast also has 284 calories, or 165 calories per 100 grams.

Protein Grams

No matter which type of chicken you enjoy, rest assured, you’ll be getting plenty of protein. A 4-ounce roasted chicken breast gives you more than 35 grams of protein. If you’re more of a thigh meat fan, 4 ounces of cooked thigh meat offer nearly 30 grams of protein. Even the drumsticks add lots of protein to your recipe. Four ounces of drumstick meat contain 32 grams of protein.

Chicken Protein vs. Recommendation

If you’re following a typical 2,000-calorie daily diet, a 4-ounce portion of chicken provides 17 to 70 percent of your protein needs for the entire day, depending on which cut you select.

Somewhere between 10 to 35 percent of your total calories should come from protein, recommends the Dietary Guidelines for Americans 2010. Because protein gives you 4 calories per gram, this recommendation amounts to 50 to 175 grams of protein for a 2,000-calorie diet. Your exact requirements could be more or less, depending on your activity level and how many calories you need daily to maintain your current weight.

Upping Your Protein Intake

Chicken is a versatile protein source in just about any dish, from breakfast to dinner entrees. Use last night’s leftovers for your omelet ingredients in the morning. Make an egg white omelet with three egg whites and toss in diced chicken pieces.

Three egg whites alone give you almost 11 grams of protein. Beans pair perfectly with chicken to up your protein intake. Prepare a hot side of beans for a dinner or toss chilled beans in with your chopped chicken salad at lunch. One-half cup of navy, pinto, black or kidney beans offers between 7 and 8 grams of protein.

         Of course, you can always make steamed brown rice for a quick protein-rich side as well. One cup of cooked long-grain brown rice contains 5 grams of protein.

Meat

           Meat is one of the riches sources of dietary protein. Since meat contains all of the essential amino acids your body requires daily to build proteins, it is also classified as a high-quality, complete protein.

          The amount of protein present in one portion of meat, about 3 ounces, varies by type and cut. Choose lean meats when possible because they are lower in unhealthy saturated fat than fatty meats are.

         Meat comprises water, protein, fat and various amounts of minerals and vitamins. The protein is located in the muscle tissue, and constitutes from 15% to 20% of the mass of meat.

There are no carbohydrates in meat!

Cottage Cheese

             Cottage cheese is a low-calorie cheese with a mild flavor. Cottage cheese is a soft, white cheese with mild flavor. It is a fresh cheese offered with different milk fat levels and curd sizes.

            Its popularity has grown in the last few decades, and it’s often recommended as part of a healthy diet.

Cottage cheese doesn’t only offer a lot of protein — it’s also packed with essential nutrients. For these reasons, it’s widely used by athletes and in weight loss plans.

Cottage Cheese Is Packed With Nutrients

• Calories: 163.
• Protein: 28 grams.
• Carbs: 6.1 grams.
• Fat: 2.3 grams.
• Phosphorus: 30% of the Reference Daily Intake (RDI).
• Sodium: 30% of the RDI.
• Selenium: 29% of the RDI.
• Vitamin B12: 24% of the RDI.

What Is Cottage Cheese?

            Cottage cheese is soft, white and creamy. It’s considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor.

As a result, it has a very mild flavor compared to aged cheeses.

           Cottage cheese is made from the curds of pasteurized cow’s milk and can be made with various levels of milk fat, such as non-fat, reduced-fat or regular.

It’s also offered in different curd sizes, usually small, medium or large.

           Moreover, it’s available in creamed, whipped, lactose-free, reduced sodium or sodium-free varieties [4].

Cottage Cheese Can Help You Lose Weight

Weight loss diets often include cottage cheese.

This is partly because of its high protein and low calorie content.

One study followed people who maintained a diet that included high-protein foods like cottage cheese for one year.

It showed that the diet helped decrease body weight by an average of 6.2 lbs (2.8 kg) in women and 3.1 lbs (1.4 kg) in men.

Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness.

In fact, cottage cheese seems to stimulate feelings of fullness in a manner similar to that of eggs.

These feelings of fullness can lead to reduced calorie intake and weight loss.

Also, cottage cheese offers high amounts of calcium.

Fish

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D.

Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Here are 11 health benefits of eating fish that are supported by research.

Nutrition Facts

Salmon, Atlantic, cooked

Amount Per 100 grams
Calories 206
% Daily Value*
Total Fat 12 g	18%
Saturated fat 2.5 g	12%
Polyunsaturated fat 4.4 g
Monounsaturated fat 4.4 g
Cholesterol 63 mg	21%
Sodium 61 mg	2%
Potassium 384 mg	10%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Protein 22 g	44%

Vitamin A	1%	Vitamin C	6%
Calcium	1%	Iron	1%
Vitamin D	0%	Vitamin B-6	30%
Vitamin B-12	46%	Magnesium	7%

Fish is one of the best dietary sources of animal protein because it gives you a healthy amount of protein but has less saturated fat than red meat has. The amount of protein varies by type.

For example, 6 oz. of salmon contains 34 g of protein, while 6 oz. of cod contains 32 g of protein. Meanwhile, 6 oz. of yellowfin tuna contains about 50 g of protein, while the same portion of trout has 46 g of protein [1].

Brown Bread

Nutrition summary:

Calories 259

Fat 4.11g

Carbs 47.14g

Protein 9.13g

There are 259 calories in 100 grams of Whole Wheat Bread.

Calorie breakdown: 14% fat, 72% carbs, 14% protein.

Brown Bread Facts & Health Benefits 

All whole-wheat breads are brown in color, but not all brown breads are made of whole-wheat. Before buying brown bread, make sure that it has whole grain as the main ingredient.

 Brown bread has more fiber and nutrients than white bread, since it is not processed as much as the latter.

The fiber present in whole wheat brown bread helps reduce the risk of some chronic diseases, like constipation, hemorrhoids and diverticulosis.

Since fiber helps lower LDL cholesterol (the bad cholesterol) and the total cholesterol, whole wheat brown bread has been associated with reducing the risk of heart disease.

The fiber in brown bread also helps keep the blood sugar at lower levels, meaning the bread facilitates better management of diabetes.

Those who are aiming for weight loss or are otherwise health conscious should prefer brown bread, since it has much less calories than the white one and also keeps you feeling full for a longer time (owing to the fiber content).

Whole wheat bread reduces the risk of metabolic syndrome, which includes visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

Brown bread lowers the risk of Type 2 Diabetes, thanks to the rich source of magnesium, which acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

Studies show that women, who consume foods high in insoluble fiber, such as breads made from whole wheat, do not face the problem of gallstones.

According to research, bread made from whole wheat, when consumed, results in acting as a protective agent against breast cancer.

Oats

Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories. By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

Whole grain oats are called oat groats.

The oat groats are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.

Nutrition Facts

Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories.

By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

Nutrition Facts: Oats, raw – 100 grams

	Amount
Calories	389
Water	8 %
Protein	16.9 g
Carbs	66.3 g
Sugar	~
Fiber	10.6 g
Fat	6.9 g
Saturated	1.22 g
Monounsaturated	2.18 g
Polyunsaturated	2.54 g
Omega-3	0.11 g
Omega-6	2.42 g
Trans fat	~

Carbs

Carbs make up 66% of oats.

Oats are very low in sugar, with only 1% coming from sucrose.

About 11% of the carbs are fiber, and 85% consists of starch.

Starch

Starch is the single biggest component of oats, made up of long chains of glucose molecules.

The starch in oats is different than the starch in other grains. It has a higher fat content, and a higher viscosity (ability to bind water).

Fiber

Oats contain almost 11% fiber, and porridge contains 1.7% fiber.

The majority of the fiber in oats is soluble, mostly a fiber called beta-glucan.

Protein

Oats are a good source of quality protein, ranging from 11-17% by dry weight, which is higher than most other grains.

The major protein in oats is called avenalin (80%), which is not found in any other grain, but is similar to legume proteins.

A minor protein is a prolamin called avenin, which is related to gluten in wheat.

However, pure oats are considered safe for most people with gluten intolerance.

Fat

Whole oats contain more fat than most other grains, ranging from 5-9%. It consists mostly of unsaturated fatty acids.

Vitamins and Minerals

Oats are high in many vitamins and minerals. The main ones are listed below.

Manganese: Typically found in high amounts in whole grains, this trace                                       mineral is important for development, growth and metabolism .

Phosphorus: An important mineral for bone health and tissue maintenance .

Copper: An antioxidant mineral that is often lacking in the Western diet. It is considered important for heart health .

Vitamin B1: Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts and meat.

Iron: As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.

Selenium: An antioxidant, important for various processes in the body. Low selenium status has been associated with increased risk of premature death, and impaired immune and mental function .

Magnesium: Often lacking in the diet, this mineral is important for numerous processes in the body.

Zinc: A mineral that participates in many chemical reactions in the body and is important for overall health [4].

Peanuts

           A 100g portion of peanut butter contains (3): Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fiber. Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods. Fat: 50 grams of fat, totalling about 72% of calories.

           A 2-tablespoon serving of peanut butter contains 188 calories, or 9 percent of the daily intake in a standard 2,000-calorie diet. These calories come from a mix of carbohydrates, proteins and fats.

          Each serving of peanut butter provides you with 7.7 grams of protein, which helps keep your tissues strong and promotes immune function, as well as 16 grams of fat, a concentrated source of energy.

         Peanut butter also offers 6.9 grams of carbohydrates per serving. Some of these carbs break down into sugar and fuel your brain, liver and muscle tissue, while 2.6 grams comes from heart-healthy dietary fiber.

        A serving of peanut butter contributes 10 percent toward the recommended daily fiber intake for women and 7 percent for men.

         Peanut butter serves as a rich source of vitamin E and niacin, or vitamin B-3. Vitamin E controls inflammation in your body, aids in healthy cell-to-cell communication and helps prevent tissue damage through its role as an antioxidant[7].

Milk

          Milk is one of the most nutritious drinks in the world. Not only is it rich in high-quality protein, it is also an excellent source of vitamins and minerals, such as calcium, vitamin B12, and riboflavin.

          Milk is a highly nutritious fluid formed in the udders of dairy cows, designed to sustain the newborn calf during its first months of life.

          A huge variety of food products are made from cow’s milk, such as cheese, cream, butter and yogurt.

           These foods are referred to as dairy products, or milk products, and they are a major part of the modern diet.

            The nutritional composition of milk is highly complex, and it contains almost every single nutrient that the human body needs.

Nutrition Facts

The table below contains detailed information on nutrients in milk.

Nutrition Facts: Milk, whole, 3.25% fat – 100 grams

	Amount
Calories	61
Water	88 %
Protein	3.2 g
Carbs	4.8 g
Sugar	5.1 g
Fiber	0 g
Fat	3.3 g
Saturated	1.87 g
Monounsaturated	0.81 g
Polyunsaturated	0.2 g
Omega-3	0.08 g
Omega-6	0.12 g
Trans fat	~

          Keep in mind that many milk products are fortified with vitamins, including D and A.

Milk Proteins

Milk is a rich source of protein .

           It has approximately 1 g of protein in each fluid ounce (30.5 g), or 7.7 g in each cup (244 g).

Proteins in milk can be divided into two groups based on their solubility in water.

          Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins.

          Both of these groups of milk proteins are considered to be of excellent quality, with a high proportion of essential amino acids and good digestibility.

Casein

Casein forms the majority (80%) of proteins in milk.

Casein is actually a family of different proteins and the most abundant one is called alpha-casein.

One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus.

Casein may also promote lower blood pressure levels.

Whey Protein

Whey is another family of proteins, accounting for 20% of the protein content in milk.

Whey is particularly rich in branched-chain amino acids (BCAAs), such as leucine, isoleucine, and valine.

It is composed of many types of soluble proteins with different properties.

Whey proteins have been associated with many beneficial health effects, such as decreased blood pressure and improved mood during periods of stress.

            Consumption of whey protein is excellent for the growth and maintenance of muscles. As a result, it is a popular supplement among athletes and bodybuilders.

Milk Fat

           Whole milk, straight from the cow, is around 4% fat.

            In many countries, marketing of milk is mainly based on fat content. In the US, whole milk is 3.25% fat, whereas reduced-fat milk is 2% fat, and low-fat milk 1%.

           Milk fat is one of the most complex of all natural fats, containing about 400 different types of fatty acids.

          Whole milk is very high in saturated fats. About 70% of the fatty acids in milk are saturated.

          Polyunsaturated fats are present in minimal amounts. They constitute around 2.3% of the total fat content.

          Monounsaturated fats make up the rest, about 28% of the total fat content.

Carbs

             Carbs in milk are mainly in the form of a simple sugar called lactose, which constitutes around 5% of the weight of milk.

             In the digestive system, lactose breaks down into glucose and galactose. These are absorbed into the bloodstream, and galactose is converted into glucose by the liver.

Milk Hormones

             More than 50 different hormones are naturally present in cow’s milk.

These hormones are important for the development of the newborn calf.

             Bovine growth hormone is another hormone naturally present in milk in small quantities. It is only biologically active in cows and has no effect in humans.

Overall Protein Content

Table 1 – Protein Content Of Common Foods(1)

Food Amount Protein (grams) Beef, broiled (ground) 6 ounces 42 Beef, loin, bottom sirloin, tri-tip (broiled) 6 ounces 51 Beans, pinto (cooked) 1 cup 15 Beans, kidney (cooked) 1 cup 7.6 Bread, white 2 slices 4.9 Bread, wheat 2 slices 5.4 Broccoli, (cooked) 1 cup 4.2 Cauliflower, (boiled) 1 cup 2.3 Cheese, cottage, low fat, 1% milk fat 1 cup 28 Chicken, roasted 6 ounces 43 Chicken breast, oven-roasted, fat-free, sliced 6 slices 21 Corn, (cooked) 1 ear 2.6 Egg 1 large 6.3 Fish, Salmon (baked) 6 ounces 44 Fish, Halibut (baked) 6 ounces 45 Deer, loin, separable lean only, 1″ steak (broiled) 6 ounces 51 Lentils, (cooked) 1/2 cup 9.0 Lentil soup 1/2 cup 3.9 Milk (whole) 1 cup 8.0 Milk (skim) 1 cup 8.4 Milk (Soy) 1 cup 6.7 Pasta, (cooked) 4 ounces 5.9 Potato, white, (baked) 2 ¼-3 ¼” 3.6 Potato, russet, (baked) 2 ¼-3 ¼” 4.6 Rice, brown, long-grain, cooked 1 cup 5.0 Rice, white, long-grain, regular, cooked 1 cup 4.3 Tofu 1 cup 20 Tuna, water packed 6 ounces 40 Turkey breast meat 6 slices 22 Yam, (baked) 1 cup 2.3 Yogurt, low fat 8 ounces 12

Table 2 – Total Protein Content Of Common Foods (2)

Food Total protein (%) Almonds 21.1 Apples (raw, eating) 0.4 Bananas 1.2 Beans (canned, baked) 5.2 Beef (lean, raw) 20.3 Bean sprouts (raw) 2.9 Bread (white) 8.4 Cabbage (raw) 1.7 Cheese (Cheddar) 25.5 Chicken (lean, raw) 20.5 Chocolate (milk chocolate) 8.4 Chocolate (plain chocolate) 4.7 Cornflakes 7.9 Egg (whole) 12.5 Ice cream 3.6 Lentils (dried) 24.3 Milk (cow’s whole) 3.2 Pasta 3.6 Potatoes (new) 1.7 Rice 2.6 Sweet corn (canned) 2.9 Soya milk 2.9 Tofu (steamed) 8.1 Yogurt (plain) 5.7

References

1. https://www.livestrong.com

2. http://www.huffingtonpost.com.au

3. https://www.bodybuilding.com

4. https://www.healthline.com

5. https://www.medicalnewstoday.com

6. http://lifestyle.iloveindia.com

7. http://nutritiondata.self.com

8. http://healthyeating.sfgate.com

9. http://googleweblight.com

10.http://healthyeating.sfgat.com

11.http://draxe.com

12.http://study.com