Nutrients in protein foods. Get the vitamins and minerals you need

 

Eating a variety of protein foods gives us essential nutrients. These are nutrients we need, but our bodies don't make enough of on our own. So, we get them from the food we eat. They are especially important when we are growing and developing.

Discover nutrients found in protein foods, and learn how they keep us healthy. Notice that some of the foods may be WIC-approved! Check your state food list.

Protein. We need protein for:

  • Strong immune systems 

  • Healthy brains  

  • Body growth


Good sources of protein (listed highest to lowest):

  • Beef loin 

  • Chicken breast 

  • Pork loin 

  • Ground turkey 

  • Canned salmon 

  • Canned sardines 

  • Canned tuna

  • Cod 

  • Herring 

  • Edamame 

  • Lentils 

  • Black beans and kidney beans

  • Eggs

  • Almonds 

  • Sunflower seeds 

Iron. We need iron for:

  • Making red blood cells

  • Healthy growth and development


Good sources of iron (listed highest to lowest):

  • Oysters 

  • White beans 

  • Beef liver 

  • Lentils 

  • Tofu 

  • Chickpeas and kidney beans

  • Sardines

  • Beef 

  • Cashew nuts                                               

Our bodies absorb iron more easily from animal foods than from plant foods. We can get more of the iron in plant foods if we eat them with foods high in vitamin C. Try adding tomatoes to your lentils or adding a side of orange wedges to a peanut butter sandwich. 

WANT TO LEARN ABOUT MORE IRON?

Get more tips in the Building Healthy Bodies With Iron Foods lesson.

Choline. We need choline for:

  • Brain development throughout life

  • Spinal cord growth for babies


Good sources of choline (listed highest to lowest):

  • Beef liver 

  • Egg

  • Beef 

  • Roasted soybeans 

  • Chicken

  • Cod

Folate. We need folate to:

  • Prevent birth defects  

  • Make DNA  

  • Form healthy red blood cells


Good sources of folate (listed highest to lowest):

  • Beef liver 

  • Black-eyed peas

  • Green split peas and kidney beans 

Vitamin B12 (cobalamin). We need vitamin B12 to:

  • Prevent anemia

  • Make DNA

  • Keep nerves healthy

  • Support brain health


Good sources of vitamin B12 (listed highest to lowest):

  • Beef liver 

  • Clams 

  • (Canned) Tuna 

  • (Canned) Salmon 

  • Lean ground beef

  • Egg

  • Turkey 


  • Note: Anyone following a vegan diet should talk with their health care provider about other ways to get vitamin B12.
Omega-3 Fats. We need omega-3 to:

  • Help with brain development throughout life, especially for pregnant people and babies. 

  • Reduce the chances of getting heart disease. 

  • Increase "good" cholesterol and lower unhealthy fats in the blood.


Food sources of omega-3 fats (listed highest to lowest):

  • (Canned) Salmon

  • Herring

  • (Canned) Sardines

  • Mackerel

  • Trout

  • Oysters

  • Seabass 

  • Shrimp

  • Chia seeds

  • Walnuts

  • Flaxseed

  • Edamame

  • Omega-3 fats are also known as ‘healthy fats or omega-3s.’ 





Folate is found naturally in some foods we eat. Folic acid is a man-made form and is put in supplements or is used to fortify foods like rice, pasta, or bread.

Anemia means the body doesn't have enough healthy red blood cells.

Cholesterol is a waxy substance that can build up and clog blood vessels.


Nuts and dried fruit are a choking hazard and should not be given to children under 4. Finely minced is okay to give.