Protein In Foods Chart
Protein Chart Use this list of protein in foods to get a better idea of which foods are good protein sources. New Page 1 | Food | Amount | Grams Protein | | chicken | 1 ounce | 7 grams | | turkey | 1 ounce | 7 grams | | fish | 1 ounce | 7 grams | | canned tuna/salmon | 1/4 cup | 7 grams | | beef, pork, lamb, veal | 1 ounce | 7 grams | | cheese, nonfat/lowfat | 1 ounce | 7 grams | | cottage cheese, nonfat/lowfat | 1/4 cup | 7 grams | | milk, skim/nonfat, or 1% | 1 cup | 8 grams | | yogurt, nonfat or lite | 6-8 ounces | 6-14 grams | | Greek yogurt, nonfat | 6-8 ounces | 13-14 grams | | egg | 1 | 7 grams | | egg whites | 2 | 7 grams | | egg substitute | 1/4 cup | 7 grams | | beans | 1/2 cup | 7 grams | | tofu | 1 ounce | 2-5 grams | | peanut butter | 2 Tablespoons | 8 grams | | nuts/seeds | 1/4 cup | 5-6 grams | | protein powders/protein shakes | 1-2 scoops/3-20oz | varies | |
In general, high protein/protein rich foods include: - Animal Sources
- Poultry, Fish, and Meat
- Dairy (milk, yogurt, cheese)
- Eggs
- Protein Powders: whey, egg
- Plant Sources
- Beans
- Nuts/Seeds
- Tofu
- Protein Powders: Soy, Rice, Pea, Hemp
Notice: The portions of plant protein are sometimes a little larger than animal protein sources: 1/2 cup beans has about the same amount of protein as 1 ounce chicken. However, plant foods don't have the added "baggage" of cholesterol and saturated fat that animal foods do! Use this list of high protein foods to help you meet you personal daily protein requirement! Personal Nutrition Guide HOME
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