Not Just Protein—Fuel for Your Entire System
Most people think about protein in grams. At Clay, we think about it in impact.
That means we ask: What else are you getting with that protein?
Are you also getting iron to support energy? Magnesium to help you sleep and recover? Omega-3s for your brain and hormones? When you choose whole food sources rich in both protein and micronutrients, you don’t just hit your goals—you upgrade your health.
This cheat sheet is your go-to tool for choosing smarter proteins that also fuel metabolism, hormone health, brain function, and performance.
The Protein Cheat Sheet
Each of these sources provides meaningful protein plus key micronutrients like magnesium, B vitamins, iron, zinc, calcium, iodine, and omega-3s.
Whole Food Proteins with Micronutrient Power
| Food Category | Protein Per Serving | Portion Size | Micronutrient Bonus |
|---|---|---|---|
| Lean Meats | 23–28g per 4oz | Palm of your hand | Iron, B vitamins, zinc |
| Seafood | 22–28g per 4oz | Palm of your hand | Iodine, omega-3s, selenium |
| Soy (Tofu, Tempeh) | 18–34g per 1 cup | 1 closed fist | Iron, calcium, magnesium |
| Eggs (Whole) | 16–24g per 4 large eggs | 2 open hands (scrambled) | Choline, B12, selenium |
| Greek Yogurt / Cottage Cheese | 24–26g per 1 cup | 1 closed fist | Calcium, B12, iodine |
| Nuts | 4–6g per 1oz | Shot glass | Magnesium, zinc, vitamin E |
| Nut Butters | 6–8g per 2 tbsp | Thumb | Healthy fats, vitamin E, magnesium |
| Seeds (Chia, Hemp, Flax, Pumpkin) | 4.5–9g per 1oz | Shot glass | Omega-3s, magnesium, zinc |
| Beans & Legumes | 4.5–9g per ½ cup | Cupped hand | Iron, magnesium, folate |
| Whole Grains | 5–12g per 1 cup (cooked) | 1 closed fist | B vitamins, iron, fiber |
| Veggies (Spinach, Broccoli, etc) | 3.5–5.3g per 1 cup | 1 closed fist | Fiber, calcium, antioxidants |
| Fruits (Avocado, Guava, Kiwi) | 2–4.5g per 1 cup | 1 closed fist | Fiber, potassium, vitamin C |
Why These Micronutrients Matter
Your body doesn’t just need fuel—it needs building blocks to function properly. These key micronutrients play a vital role in everything from hormone production to mental clarity:
- Magnesium → Sleep, recovery, energy
- B Vitamins → Nervous system, metabolism, stress resilience
- Iron → Oxygen transport, stamina
- Zinc → Immunity, hormone balance
- Calcium → Bone strength, nerve transmission
- Iodine → Thyroid function, metabolism
- Omega-3s → Brain health, inflammation, cardiovascular support
How to Use This Guide
Think of this as your protein upgrade tool. Whether you’re building a meal, packing lunch, or choosing snacks, ask:
“What protein gives me more than just grams?”
This cheat sheet can help you:
- Balance your meals with real food
- Make grocery decisions with confidence
- Get more nutrient density per bite
- Build better habits around food quality, not just quantity
Not all protein is created equal. Look beyond the grams—your food should work harder for you. Use this cheat sheet to spot the proteins that bring more to the table: iron, B vitamins, zinc, and more.
Download the Cheat Sheet for Your Phone
Save it. Share it. Use it every day.
Tap below to download the Micronutrient-Rich Protein Cheat Sheet and keep it on your phone (don’t forget to tag it as a Favorite) for quick reference.
👉 Download the Cheat Sheet (Mobile-Friendly PDF)
Clay’s Take
We don’t separate food from function. Whole food proteins support strength, yes—but they also drive energy, immunity, hormone health, and long-term resilience.
Use this as your blueprint. Your biology is always talking. Give it what it needs to perform at its best.
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.