Protein Rich foods | Protein | Calories | Measurent | Typical Serving |
Almond butter | 21 grams | 614 calories | 100 grams | 2 tablespoons = 7 grams protein |
Almonds | 21 grams | 579 calories | 100 grams | 1 ounce = 6 grams protein |
Bacon (cooked) | 37 grams | 541 calories | 100 grams | 1 slice – 3 grams protein |
Beans (cooked legumes) | 8.7 grams | 127 calories | 100 grams | 1/2 cup = 7 grams protein |
Beef, ground (cooked 95% lean) | 27 grams | 174 calories | 100 grams | 3 ounces = 23 grams protein |
Beef, steak (sirloin) | 27 grams | 244 calories | 100 grams | 3 ounces = 23 grams protein |
Cashew | 18 grams | 553 calories | 100 gram | 1 ounce = 5 grams protein |
Chia seeds | 17 grams | 486 calories | 100 grams | 1 ounce = 4.7 grams protein |
Chicken breasts | 31 grams | 165 calories | 100 grams | 4 ounces = 36 grams protein |
Chicken thighs | 24 grams | 177 calories | 100 grams | 4 ounces = 28 grams protein |
Cottage cheese (2%) | 12 grams | 86 calories | 100 grams | 1/2 cup = 13 grams protein |
Edamame (cooked) | 11 grams | 122 calories | 100 grams | 1 cup = 17 grams protein |
Egg whites | 11 grams | 52 calories | 100 grams | 1 large = 3.6 grams protein |
Eggs | 13 gram | 143 calories | 100 grams | 1 large = 6 grams protein |
Fish, Cod | 18 grams | 82 calories | 100 grams | 3 ounce = 15 grams protein |
Fish, halibut (cooked) | 23 grams | 111 calories | 100 grams | 3 ounce = 19 grams protein |
Fish, salmon (cooked) | 24 grams | 178 caloires | 100 grams | 3 ounce = 21 grams protein |
Fish, Tilapia | 26 grams | 129 calories | 100 grams | 3 ounce = 22 grams |
Greek Yoghurt (varies by brand) | 10 grams | 87 calories | 100 grams | 1 cup = 24 grams protein |
Hemp seeds | 30 grams | 567 calories | 100 grams | 3 tablespoons (30 g) = 9 grams protein |
Hummus (varies by brand or recipe) | 7 grams | 250 calories | 100 grams | 2 tablespoons = 2 grams of protein |
Peanut butter | 22 grams | 598 calories | 100 grams | 2 tablespoons = 7 grams protein |
Peanuts | 25 grams | 607 calories | 100 grams | 1 ounce = 7 grams protein |
Pine nuts | 14 grams | 673 calories | 100 grams | 1 ounce = 4 grams protein |
Pork chops (lean, cooked) | 21 grams | 280 calories | 100 grams | 3 ounces = 18 grams protein |
Pork, tenderloin | 27 grams | 154 calories | 100 grams | 3 ounces = 22 grams protein |
Protein Powder (whey) | 78 grams | 338 calories | 100 grams | 38 grams (1 scoop) = 30 grams protein |
pumpkin seeds | 19 grams | 446 calories | 100 grams | 1 ounce = 5 grams protein |
Refried beans | 5 grams | 92 calories | 100 grams | 1/2 cup = 7 grams protein |
Ricotta Cheese (part skim) | 11 grams | 138 calories | 100 grams | 1/2 cup = 14 grams protein |
Prawns (cooked) | 24 grams | 99 calories | 100 grams | 3 ounces = 19 grams protein |
Sunflower seeds | 21 grams | 584 calories | 100 grams | 1/4 cup = 6 grams protein |
Tempeh | 19 grams | 193 calories | 100 grams | 1 cup = 31 grams protein |
Tofu | 8 grams | 76 calories | 100 grams | 1/2 cup = 10 grams protein |
Tuna | 28 grams | 132 calories | 100 grams | 3 ounces = 24 grams protein |
Turkey breast | 29 grams | 189 calories | 100 grams | 3 ounces = 26 grams protein |
Turkey, deli meat | 18 grams | 98 calories | 100 grams | 4 ounces 20 grams protein |
Turkey, ground (93% lean) | 19.5 grams | 141 calories | 100 grams | 3 ounces = 16.5 grams protein |
Yogurt (lowfat, plain) | 6 grams | 70 calories | 100 grams | 1 cup = 11 grams |
Above is a comprehensive list of foods and their protein levels, taken from the USDA database. This is for reference only to help you calculate your daily intake of protein through a rich and diverse diet. Please refer to the USDA database if an y foods cant be found above.
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This is not medical advice and everyones dietary needs are individual!
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