| Food | Methionine | Lysine | Tryptophan | Why it’s useful |
| 1. Eggs | High | Moderate | Good | Gold standard protein balance |
| 2. Chicken | High | High | Good | Excellent overall AA profile |
| 3. Turkey | High | High | Very good | Especially rich in tryptophan |
| 4. Beef | High | High | Good | Dense lysine source |
| 5. Salmon | Good | High | Good | Adds anti-inflammatory fats |
| 6. Sardines | Good | High | Moderate | Mineral-rich protein |
| 7. Cottage cheese | Moderate | High | Good | Casein = slow amino release |
| 8. Greek yogurt | Moderate | High | Good | Gut + protein combo |
| 9. Parmesan cheese | High | Very high | Moderate | Concentrated lysine |
| 10. Lentils | Lower methionine | High lysine | Moderate | Great plant lysine source |
| 11. Chickpeas | Low methionine | High lysine | Moderate | Balances grains |
| 12. Black beans | Low methionine | High lysine | Moderate | Helps plant protein balance |
| 13. Pumpkin seeds | Good | Moderate | Good | Also rich in zinc |
| 14. Sesame seeds | Good methionine | Lower lysine | Moderate | Complements legumes |
| 15. Sunflower seeds | Moderate | Moderate | Good | Adds sulfur AAs |
| 16. Quinoa | Moderate | Moderate | Moderate | One of best plant “complete” proteins |
| 17. Oats | Moderate methionine | Lower lysine | Good tryptophan | Pair with legumes |
| 18. Tofu / Soybeans | Moderate | High | Good | Strong plant lysine source |
| 19. Peanuts | Moderate | Moderate | Good | Helpful for tryptophan |