Clean Protein Sources Quick Sheet
Clean plant-based and animal protein sources — with protein per serving for easy swapping.
This quick sheet is for educational purposes only and is not medical advice. Always consult your doctor or qualified healthcare practitioner before making any changes to your health routine, diet, supplements, or treatment plan.
Protein is essential for repair, energy, and stability. This sheet lists clean sources — both plant-based and animal — with the protein you get per serving, so you can mix and match to meet your needs.
Choose organic, BPA-free, grass-fed, and free-range whenever possible. Quality matters as much as quantity — clean protein means fewer inflammatory additives.
Plant-Based Protein Sources
| Protein Source | Protein per Serving |
|---|---|
| Spinach (cooked) | 5g per cup |
| Kale | 3g per cup |
| Lentils (cooked) | 18g per cup |
| Chickpeas | 15g per cup |
| Kidney beans | 14g protein, 11g fiber per cup |
| Hemp seeds (shelled) | 10g per 3 tbsp |
| Chia seeds | 4.4g per ounce |
| Fresh peas | 8g per cup |
| Almonds | 8g per ¼ cup |
Animal Protein Sources
| Protein Source | Protein per Serving |
|---|---|
| Eggs (organic, free-range) | 6g+ per egg — 2 eggs per serving |
| Chicken breast (free-range) | 35g per 4 oz serving |
| Turkey breast (free-range) | 33g per 4 oz serving |
| Beef (grass-fed, lean cuts) | 30g per 4 oz serving |
| Pork (pasture-raised, lean cuts) | 29g per 4 oz serving |
| Lamb (grass-fed) | 28g per 4 oz serving |
| Sockeye salmon (wild-caught) | 29g per 5 oz serving |
| Atlantic salmon (wild-caught) | 31g per 5 oz serving |
| White fish (cod, halibut, tilapia) | 26–32g per 5 oz serving |
| Sardines (wild-caught, in water or olive oil) | 23g per 4 oz serving |
Mix and match clean protein sources throughout the day. If weight loss is a goal, be mindful of nuts — they're protein-dense but also calorie- and fat-dense.