Nutrition Guide: Top 20 Sources of energy-Protein, Fruits, Legumes, Vegetables and Starches

When it comes to fueling your body — and your nervous system — not all foods are created equal. One of the most common questions patients ask is:

“How many calories, protein, carbs, or fats are in the foods I eat every day?”

To make it simple, here’s a breakdown of the top 20 foods in six major categories.All values are based on 100 grams (≈ 3.5 ounces), which makes it easy to compare across the board.

🥩 Animal Protein Sources

Food	Calories	Protein (g)	Carbs (g)	Fat (g)	Nervous System Note
Chicken breast	165	31	0	3.6	Lean, high bioavailability
Chicken thigh	209	26	0	10.9	More flavor, higher fat
Ground beef (85/15)	250	26	0	17	Iron + creatine support energy
Lean beef (sirloin)	210	27	0	10	Great for strength & repair
Salmon	208	20	0	13	Omega-3s for brain & nerve health
Tuna	132	28	0	1	Ultra-lean protein
Shrimp	99	24	0	0.3	Low-fat, iodine for thyroid
Eggs	155	13	1	11	Rich in choline for brain health
Egg whites	52	11	1	0.2	Pure protein
Greek yogurt (plain, nonfat)	59	10	3.6	0.4	Protein + probiotics
Cottage cheese (low-fat)	98	11	3	4	Calcium + casein protein
Bison	143	28	0	2.5	Leaner than beef
Turkey breast	135	29	0	1	High-protein, very lean
Sardines	208	25	0	11	Omega-3s + vitamin D
Cod	82	18	0	0.7	Very lean fish
Scallops	111	20	5	0.8	Sweet flavor, low fat
Mussels	172	24	7	4	Zinc + selenium for nerves
Liver (beef)	135	20	4	4	Vitamin A powerhouse
Venison	158	22	0	7	Iron-rich, lean red meat
Duck breast	202	19	0	14	Higher fat, nutrient dense

🌱 Non-Animal Protein Sources

Food	Calories	Protein (g)	Carbs (g)	Fat (g)	Nervous System Note
Lentils (cooked)	116	9	20	0.4	Fiber + B vitamins
Black beans	132	9	24	0.5	Steady energy release
Chickpeas	164	9	27	2.6	Satiety + gut health
Edamame	121	11	9	5	Complete plant protein
Tofu	76	8	2	4	Plant-based protein option
Tempeh	195	19	9	11	Fermented = gut support
Seitan	143	25	14	2	High-protein, wheat-based
Quinoa (cooked)	120	4	21	1.9	Complete plant protein
Chia seeds	486	17	42	31	Omega-3 + fiber rich
Hemp seeds	553	31	8	49	Brain-boosting fats
Pumpkin seeds	559	30	11	49	Magnesium for calm
Sunflower seeds	584	21	20	51	Vitamin E antioxidant
Almonds	579	21	22	50	Healthy fats + fiber
Peanuts	567	25	16	49	Protein-rich legume
Walnuts	654	15	14	65	Highest omega-3 nut
Cashews	553	18	30	44	Copper + zinc
Oats (dry)	389	17	66	7	Beta-glucan for heart health
Spirulina	290	57	24	8	Nutrient-dense algae
Nutritional yeast	325	49	36	4	B-vitamin rich
Buckwheat (cooked)	92	3.4	20	0.6	Gluten-free energy source

🍎 Fruits

Food	Calories	Protein	Carbs	Fat	Note
Apple	52	0.3	14	0.2	Fiber for digestion
Banana	89	1.1	23	0.3	Potassium for nerves
Orange	47	0.9	12	0.1	Vitamin C antioxidant
Grapes	69	0.7	18	0.2	Polyphenols for brain
Blueberries	57	0.7	14	0.3	Antioxidant-rich
Strawberries	32	0.7	8	0.3	Vitamin C + fiber
Raspberries	52	1.2	12	0.7	High fiber fruit
Cherries	63	1	16	0.2	Anti-inflammatory
Pineapple	50	0.5	13	0.1	Digestive enzyme bromelain
Mango	60	0.8	15	0.4	Vitamin A + C
Papaya	43	0.5	11	0.3	Aids digestion
Kiwi	61	1.1	15	0.5	Vitamin C powerhouse
Pear	57	0.4	15	0.1	Gentle fiber
Peach	39	0.9	10	0.3	Juicy hydration
Plum	46	0.7	11	0.3	Antioxidant boost
Pomegranate	83	1.7	19	1.2	Polyphenol-rich
Watermelon	30	0.6	8	0.2	Hydration hero
Cantaloupe	34	0.8	8	0.2	Beta-carotene
Fig (fresh)	74	0.8	19	0.3	Natural sweetness
Date (Medjool)	277	1.8	75	0.2	High-energy fuel

🥦 Vegetables

(Per 100g cooked/steamed)

Food	Calories	Protein	Carbs	Fat	Note
Broccoli	55	4.6	11	0.6	Sulforaphane for detox
Spinach	23	2.9	3.6	0.4	Iron + magnesium
Kale	49	4.3	9	0.9	Antioxidant-rich
Romaine	17	1.2	3	0.3	Hydrating greens
Carrots	41	0.9	10	0.2	Beta-carotene
Zucchini	17	1.2	3.1	0.3	Low-cal versatile veg
Cauliflower	25	2	5	0.3	Cruciferous protection
Brussels sprouts	43	3.4	9	0.3	High in vitamin K
Asparagus	20	2.2	3.9	0.1	Natural detox support
Bell peppers	31	1	6	0.3	Vitamin C
Mushrooms	22	3.1	3.3	0.3	Vitamin D source
Cucumber	16	0.7	4	0.1	Hydrating vegetable
Green beans	31	1.8	7	0.1	Fiber support
Celery	14	0.7	3	0.2	High water content
Eggplant	25	1	6	0.2	Antioxidant anthocyanins
Radish	16	0.7	3	0.1	Crisp, detox aid
Beets	43	1.6	10	0.2	Nitrate support for circulation
Artichoke	47	3.3	11	0.2	Fiber champion
Sweet corn	86	3.3	19	1.2	Natural starch
Peas	81	5	14	0.4	Plant protein + fiber

🌾 Legumes

Food	Calories	Protein	Carbs	Fat	Note
Black beans	132	9	24	0.5	Gut-friendly fiber
Kidney beans	127	8.7	22	0.5	Plant protein
Pinto beans	143	9	27	0.7	Energy source
Navy beans	140	8.2	27	0.6	High in folate
Lentils (red/green)	116	9	20	0.4	B vitamins
Mung beans	105	7	19	0.4	Easily digestible
Chickpeas	164	9	27	2.6	Satiety + gut health
Split peas	118	8	21	0.4	Fiber + protein
Lupini beans	119	16	12	2	Very high protein legume
Fava beans	110	8	19	0.4	Rich in L-dopa (dopamine precursor)
Adzuki beans	128	7.5	25	0.1	Sweet bean, fiber-rich
Soybeans	173	16.6	9.9	9	Complete protein
Cowpeas	336	24	60	2	Dense energy
Black-eyed peas	116	8	21	0.5	Folate-rich
Butter beans	115	6.8	20	0.3	Soft texture, fiber
Broad beans	88	8	19	0.7	Protein + micronutrients
Peanuts (technically legume)	567	25	16	49	Protein & healthy fats
Lentil sprouts	106	9	20	0.4	Increased digestibility
Red beans	127	8.7	22	0.5	Versatile legume
White beans	139	9	25	0.6	Fiber-rich option

🍠 Starches

Food	Calories	Protein	Carbs	Fat	Note
White rice	130	2.7	28	0.3	Quick carb source
Brown rice	111	2.6	23	0.9	Higher fiber
Quinoa	120	4.4	21	1.9	Complete protein grain
Oats	389	17	66	7	Slow-digesting
Barley	123	2.3	28	0.4	Gut-friendly beta-glucans
Bulgur	83	3.1	18	0.2	Fast cooking whole grain
Couscous	112	3.8	23	0.2	Quick prep grain
Whole grain bread	247	13	41	4.2	Fiber-rich
Potato (white)	77	2	17	0.1	Potassium-rich
Sweet potato	86	1.6	20	0.1	Beta-carotene
Yams	118	1.5	28	0.2	Fiber + vitamin C
Plantains	122	1.3	32	0.4	Resistant starch
Corn (kernels)	96	3.4	21	1.5	Natural starch
Polenta	70	2	15	0.3	Cornmeal-based
Rye (bread)	259	9	48	3.3	Dense, fiber-rich
Millet	119	3.5	23	1	Gluten-free option
Buckwheat	92	3.4	20	0.6	Gluten-free grain
Farro	150	5	34	1	Ancient grain
Pasta (whole grain)	124	5	27	0.9	Balanced carb
Cassava	160	1.4	38	0.3	Energy-dense tuber

Key Takeaway

Understanding the macros in your top foods makes nutrition practical and less overwhelming. Whether you’re aiming to build muscle, cut fat, or balance your nervous system, these numbers give you the power to make informed choices.