"High-Protein Foods"

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uniquesoul73
uniquesoul73 Posts: 151 Member
in Food and Nutrition
I am always looking for ways it incorporate more protein in my diet...not knowing what foods have the most protein can be frustrating. After doing a little research online, I came across this list. Hope it helps you!

"High-Protein Foods"

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Replies

  • sh0ck
    sh0ck Posts: 168 Member
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    Very informative! Thanks!


    And those foods down in the beans and nuts categories are probably some of the best foods you can eat. high in protein, fiber, and good fats.
  • theflyingartist
    theflyingartist Posts: 385 Member
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    thanks for the info!
    i've always been interested in "perfect/complete proteins," which are combining two items of protein that don't have all the amino acids (building blocks) for our bodies to break down and metabolize.
    a few are peanut butter toast, cheese and pasta, or beans and rice. so you're combining two low protein foods to make a complete one (kind of like all pieces to the puzzle are put together). your body will love you for it.. definitely worth reading about and looking up! :)
    http://www.google.com/search?sourceid=chrome&ie=UTF-8&q=what+are+complete+proteins
  • Jenn_L_K
    Jenn_L_K Posts: 2 Member
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    Thanks! I think I have the most trouble keeping my protein intake up.
  • cmpettey
    cmpettey Posts: 223
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    Here's another one for you. 6 oz of greek yogurt has 14 grams of protein.
  • _Amy_Budd
    _Amy_Budd Posts: 378 Member
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    This is a great resource - thank you! :)
  • Angela_MA
    Angela_MA Posts: 260
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    Very informative!! I love grabbing some roasted edamame (soy beans) for a kick of protein and fiber!!
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
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    Thanks. Good list.
  • AUPerry
    AUPerry Posts: 166
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    bump! Thanks for sharing!
  • sincereme
    sincereme Posts: 276
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    Wow thanks hun!
  • brickok
    brickok Posts: 117 Member
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    Great info!
    Thanks for sharing.

    Kim :)
  • s_nilu
    s_nilu Posts: 26 Member
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    BUMP! very good information. thanks for this :-)
  • lizzycomp
    lizzycomp Posts: 64
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    Quinoa is a grain that has protein!
  • BJC78
    BJC78 Posts: 324 Member
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    Great list!
  • CaWaterBug8
    CaWaterBug8 Posts: 1,040 Member
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    Thank you for posting this list.
  • kristie778
    kristie778 Posts: 51
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    Wow, thanks so much for posting this info!! Protein is so important to help you feel full and may even help prevent muscle-loss during the weight loss process.

    Just make sure if you're eating a lot of protein, that you also drink plenty of water, as high protein intakes may increase risk for kidney stones.

    Also, with animal protein (due to its higher sulfur content), you excrete more calcium in your urine, so make sure to get appropriate levels of calcium.
  • Jorra
    Jorra Posts: 3,338 Member
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    Love this list!
  • sh0ck
    sh0ck Posts: 168 Member
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    Adding to MY topics.
  • LAYLAH17
    LAYLAH17 Posts: 170 Member
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    Great info!!!

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