Essential Amino Acid Food Chart

Whether you are a vegetarian or simply want better protein choices and to know exactly where your individual amino acids are sourced from…the following information is a guide to assist in reaching ones protein goals. Examples of the highest food sources are also shown. The form and quantity will undoubtedly change the amounts of amino acids and protein per serving.

Fruits have essential amino acids, though in lower amounts per milligrams with exception to berries such as the Acai, Aronia, Goji and Wolfberry, whereby containing most if not all essential amino acids. These berries and others similar in nature are not included in the below list, mainly because they are generally not easily obtained.

As an approximate guide most of the vegetables, grains and nuts listed have amino acids ranging from 100 to over 2000 milligrams (based on a 200 calorie serving) whereas the fruits listed will have lower amounts per milligrams.

The general consensus is not consistent when it comes to whether or not soy is limiting in the amino acids methionine and cysteine. Be sure to include additional foods with these amino acids if you suspect any inadequacy of these two elements.

Another factor to consider is the form in which the food is in. Nuts and seeds are highly concentrated in nutrients compared to the aerial parts of the plant. Also, bear in mind, the raw state opposed to a cooked variety.

Take into account the nutritional value of the foods listed, to ensure adequate amounts of protein, amino acids, essential fatty acids and mineral and vitamin content when creating a nutritious meal.

Essential Amino Acid High-Content Plant-Based Foods

Examples follow each amino acid food list as a guide for content:

*Based on 200 calories

L-Isoleucine

alfalfa seeds

almonds

apples

apricots

avocados

baking yeast

bananas

blueberries

Chinese cabbage

cranberries

dates

horseradish tree (the leafy tips)

kidney beans

kiwi

oranges

peaches

persimmons

plantains

pumpkin leaves

rice

seaweed

sesame seeds

soy

spinach

swiss chard

sunflower seeds

watercress

wheat

Soy protein 2650 mg

Watercress 1691 mg

Chard 1540 mg

Sunflower seed flour 1474 mg

Spinach 1322 mg

Kidney beans 1297 mg

L-Leucine

alfalfa seeds

apples

apricots

avocados

bananas

blueberries

dates

figs

guavas

horseradish tree (the leafy tips)

kidney beans

kiwi

olives

peaches

peanuts

pears

persimmons

pumpkin leaves

raisins

rice

seaweed

sesame seeds

soy

sunflower seeds

turnip greens

watercress

Soy protein 4226 mg

Watercress 3017 mg

Tofu 2500mg

Alfalfa seeds raw 2322 mg

Sesame flour 2307 mg

Kidney beans 2103 mg

Sunflower seed flour 2148 mg

L-Lysine

amaranth

apricots

avocados

bananas

buckwheat

dates

guavas

oranges

peaches

parsley

pears

plantains

plums

seaweed

soy

tamarinds

watercress

watermelon

wheat

Soy protein 3319 mg

Watercress 2436 mg

Tofu 2253 mg

L-Methionine

apricots

avocados

blueberries

cantaloupe

figs

grapes

guavas

kiwi

olives-ripe

oranges

peaches

pears

persimmons

plantains

plums

raisins

rice

seaweed

sesame seeds

whole wheat

Sesame flour 994 mg

Seaweed spirulina 908 mg

Soy protein 690 mg

* (note the level of methionine in soy is low)

L-Phenylalanine

almonds

amaranth leaves

apples

apricots

avocado

bananas

broccoli rabe

cottonseed

dates

elderberries

figs

grapefruit

horseradish tree (the leafy tips)

kidney beans

lupin seeds

olives-ripe

oranges

peaches

peanuts

pears

persimmons

pigeon peas

plums

pumpkin leaves

raisins

rice

seaweed

sesame seeds

skunk cabbage

soy

spinach

star fruit

swiss chard

sunflower seeds

turnip greens

watercress

whole grains

Soy protein 2862 mg

Cottonseed flour 1870 mg

Sesame flour 1596 mg

Kidney beans 1473 mg

Spinach 1428 mg

L-Threonine

alfalfa seeds

apricots

avocados

bananas

dates

figs

guavas

horseradish tree (leafy tips)

kidney beans

nuts – some

peaches

pears

pumpkin leaves

raisins

rice

seaweed

sesame seeds

skunk cabbage

soy

soybeans

spinach

sunflower seeds

turnip greens

watercress

wheat

Watercress 2418 mg

Soy protein 1755 mg

Spinach 1496 mg

Sesame seed flour 1250 mg

Sunflower seed flour 1202 mg

Kidney beans 1230 mg

L-Tryptophan

apples

apricots

amaranth leaves

asparagus

avocados

bamboo shoots

beet greens

broad beans

broccoli

broccoli rabe

brussel sprouts

cauliflower

celery

chia seeds

chicory greens

chinese cabbage

chives

collards

corn

cottonseed

cucumber

dates

figs

garlic

green peas

green and red peppers

green and yellow snap beans

guavas

hearts of palm

hot chili peppers – some

horseradish tree (leafy tips)

kale

kelp

kidney beans

kiwi

lettuce (red leaf, butterhead, iceberg)

lima beans

mung beans

mushrooms

mustard greens

navy beans,

oat bran

okra

onions

oranges

parsley

peaches

peanuts

persimmons

pinto beans

potatoes

plums

pumpkin

pumpkin leaves

radicchio

radishes

raisins

rice

savoy cabbage

sesame seeds

seaweed

soybeans

spinach

sunflower seed

swiss chard

taro leaves

tomatoes

turnips

turnip greens

watercress

winged bean tubers and leaves

winter squash

zucchini

Soy protein 695 mg

Spinach 690 mg

Sesame flour 659 mg

Sunflower seed flour 451 mg

Watercress 544 mg

Turnip greens 400 mg

Broccoli rabe 390 mg

Asparagus 322 mg

Kidney beans 303 mg

Oat bran 280 mg

L-Valine

apples

apricots

avocado

bananas

blueberries

broccoli rabe

cranberries

cottonseed

guavas

horseradish tree (leafy tips)

kidney beans

kiwi

mushrooms

olives – ripe

oranges

peaches

peanuts

pears

persimmons

pumpkin leaves

raisins

rice

seaweed

sesame seed

skunk cabbage

snap peas

snowpeas

soy

spinach

sunflower seed

turnip greens

watercress

whole grains

Soy protein 2554 mg

Watercress 2491 mg

Sunflower seed flour 1703 mg

Sesame seed flour 1682 mg

Snow/snap peas 1595 mg

Kidney beans 1503 mg

Mushrooms, white 193 mg

Announcement

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