Essential Amino Acid High-Content Plant-Based Foods
Isoleucine: seaweed, watercress, pumpkin leaves, swiss chard, Chinese cabbage, horseradish
tree (the leafy tips), spinach, kidney beans, alfalfa seeds, sunflower seeds, sesame
seeds, soy, baking yeast, wheat, almonds, rice, bananas, apricots, peaches,
avocados, persimmons, apricots, dates, kiwi, apples, oranges, cranberries,
blueberries, and plantains.
Leucine: seaweed, pumpkin leaves, watercress, horseradish tree (the leafy tips), alfalfa seeds,
turnip greens, kidney beans, sesame seed, sunflower seeds, soy, peanuts, rice,
bananas, apricots, peaches, guavas, avocados, figs, persimmons, raisins, pears,
dates, apples, kiwi, olives, and blueberries.
Lysine: watercress, seaweed, parsley, soy, wheat, buckwheat, amaranth, apricots, bananas,
tamarinds, avocados, peaches, guavas, dates, oranges, pears, plantains, plums,
and watermelon.
Methionine: seaweed, sesame seeds, whole wheat, rice, peaches, avocados, figs, peaches,
oranges, kiwi, pears, grapes, raisins, apricots, plantains, guavas, plums, blueberries,
cantaloupe, ripe olives, and persimmons (note the level of methionine in soy is so low
that soy is considered a bad choice for a complete protein.)
Phenylalanine: seaweed, watercress, pumpkin leaves, horseradish tree (the leafy tips), kidney
beans, spinach, turnip greens, skunk cabbage, broccoli raab, swiss chard, amaranth
leaves, cottonseed, sesame seeds, sunflower seeds, pigeon peas, lupin seeds, soy,
whole grains, peanuts, almonds, avocado, rice, avocados, apricots, bananas, raisins,
peaches, plums, figs, persimmons, oranges, dates, pears, grapefruit, elderberries,
apples, star fruit, and ripe olives.
Threonine: watercress, seaweed, pumpkin leaves, spinach, skunk cabbage, horseradish tree
(leafy tips), turnip greens, kidney beans, soybeans, alfalfa seeds, sesame seeds,
sunflower seeds, soy, wheat, some nuts, rice, peaches, apricots, bananas, guavas,
figs, avocados, raisins, pears, and dates.
Tryptophan: oat bran, seaweed, spinach, watercress, soybeans, horseradish tree (leafy tips)
pumpkin leaves, mushrooms, turnip greens, broccoli raab, turnip greens, parsley,
spinach, winged bean tubers and leaves, mustard greens, asparagus, beet greens,
mushrooms, mung beans, kidney beans, bamboo shoots, lettuce (red leaf,
butterhead, iceberg), mustard greens, amaranth leaves, chicory greens, asparagus,
soybeans, cauliflower, Chinese cabbage, chives, kale, broccoli, taro leaves,
zucchini, radicchio, kelp, collards, brussel sprouts, navy beans, pinto beans, swiss
chard, lima beans, hearts of palm, broadbeans, savoy cabbage, green and red
peppers, okra, turnips, winter squash, onions, green and yellow snap beans, celery,
cucumber, some hot chili peppers, radishes, tomatoes, potatoes, pumpkin, green
peas, garlic, corn, sesame seeds, cottonseed, sunflower seed, chia seeds, peanuts,
rice, apricots, raisins, avocados, apples, plums persimmons, guavas, figs, kiwi,
dates, oranges, and peaches.
Valine: seaweed, watercress, mushrooms, horseradish tree(leafy tips) pumpkin leaves,
snowpeas, snap peas, turnip greens, kidney beans, spinach, skunk cabbage, broccoli
raab, sunflower seed, sesame seed, cottonseed, soy, peanuts, whole grains, rice,
bananas, peaches, figs, apricots, avocado, guavas, raisins, dates, pears, apples,
persimmons, kiwi, cranberries, ripe olives, blueberries, and oranges.
