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beans combined with grains are better than just beans alone. You don't need to concentrate on proteins, it's the essential amino acids that are important. You can actually consume too much protein even on a vegetarian diet. Careful with protein drinks, If your have weak kidneys, and most people have no idea if they do until something goes wrong, too much of those protein powders can cause your kidneys to shut down. It happened to several people I know who went on high protein diet shakes.
There are many lists on the internet. Here's just one of them.
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 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm
Dairy Products
Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine
Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio
Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio
Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine
Mozzarella 1 oz 71 cal 7 gm all aa high in lysine
Parmesan 1 oz 116 cal 7 gm all aa high in lysine
Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine
Swiss cheese 1 oz 100 cal 8gm all aa high in lysine
Feta cheese ½ c crumbled 200 cal 21 gm all aa
Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa
Egg 1 whole 77 cal 6 gm all aa
Egg whites 1 whole 16 cal 4 gm all aa
Milk 1 cup 137 cal 10 gm all aa
Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan
Vegetables
Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa
Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all aa except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all aa in proper ratio
Asparagus ½ cup 20 cal 2 gm all aa in proper ratio
Fruits
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine
Cereal, bread, grains and pasta
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine
Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm 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, tuna
If low in methionine + cystine, henylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs
Thanks!
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