EXCELLENT SOURCES

      Vegetarian

              Cooked dried beans, peas or lentils

1/2 c

8 

              Beans, refried

1/2 c

8

              Tofu

1/2 c

10

              Soy beverage

1 c

7

              Nuts or seeds

1/4 c

8

              Peanut butter

2 tbsp

9

     Foods from animals

              Red meat

100 g

21

              Chicken

100 g

21

              Fish

100 g

21

              Large egg (whole)

1

7

              Yogurt

3/4 c

8

              Cheese

30 g

7

              Milk

1 c

8

 “OK” SOURCES 

     Staples

              Rice (white or brown)

1/2 c

3

              Pasta

1 c

7

              Bread

1 slice

1-5

              Flour tortilla

1

3

              Corn

1/2 c

3

              Yucca

1/2 c

3

              Plantain

1/2 c

2

    Vegetables

             Cooked broccoli

1/2 c

2

             Cooked cabbage

1/2 c

1

             Raw spinach

1/2 c

1

             Tomato paste

1/2 c

2