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List of High Protein Foods
Beef
Generally speaking an ounce of meat or fish has approximately 7 grams of protein.
| Protein in Beef | Protein
(grams) | Hamburger patty,
4 oz | 28 | | Steak, 6 oz | 42 | | Most cuts of beef | 7 gr/ounce |
Chicken
| Protein in Chicken | Protein
(grams) | Chicken breast,
3.5 oz | 30 | Drumstick,
average size | 11 | Chicken thigh,
average size | 10 | | Chicken meat, cooked, 4 oz | 35 | | Wing, average size | 6 |
Pork
| Protein in Pork | Protein
(grams) | Pork loin or tenderloin,
4 oz | 29 | Pork chop,
average size | 22 | | Ham, 3 oz | 19 | | Bacon, 1 slice | 3 | Canadian-style bacon
(back bacon), slice | 6 |
Fish
| Protein in Fish | Protein
(grams) | Most fish fillets or steaks, 3 ½ oz
of cooked fish | 22 | | Tuna, 6 oz can | 40 |
Eggs and Diary
| Protein in Eggs and Dairy | Protein
(grams) | | Egg, large | 6 | | Milk, 1 cup | 8 | Cottage cheese,
½ cup | 15 | Soft cheeses: Mozzarella,
Brie,
Camembert | 6 | Medium cheeses:
Cheddar,
Swiss | 7 - 8 | Hard cheeses:
Parmesan | 10 | | Yogurt, 1 cup | 8 - 12 |
Nuts and Seeds
Protein in
Nuts and Seeds | Protein
(grams) | Peanut butter,
2 Tablespoons | 8 | Pumpkin seeds,
¼ cup | 19 | | Flax seeds, ¼ cup | 8 | Sunflower seeds,
¼ cup | 6 | | Almonds, ¼ cup | 8 | | Peanuts, ¼ cup | 9 | | Cashews, ¼ cup | 5 | | Pecans, ¼ cup | 2.5 |
Protein in Beans
Protein in Beans
including soy | Protein
(grams) | | Soy milk, 1 cup | 6 - 10 | | Tofu, ½ cup | 20 | | Tofu, 1 oz | 2.3 | Most beans: black, pinto, lentils, etc,
½ cup cooked | 7 - 10 | Soy beans,
½ cup cooked | 14 | Split peas,
½ cup cooked | 8 |
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