Protein Rich Foods
HIGH PROTEIN FOODS
| Food |
Amount |
Calories |
Protein Content (Grams) |
|
Cottage cheese |
1/2 cup |
72 |
12 |
| Cheddar cheese | 3.5 oz | 403 | 25 |
|
Almond cheese |
1 oz |
55 |
7 |
| Large egg | 1 | 75 | 6 |
|
Skim milk |
1/3 cup |
35 |
3 |
| Whole milk | 1/3 cup | 61 | 3 |
|
Plain yogurt |
1/2 cup |
63 |
5 |
| Lean, broiled fish (cod, tuna, flounder, halibut, salmon) | 3.5 oz | 105-140 | 23-30 |
|
Sea food (crab, lobster, shrimp, trout, canned salmon, canned sardines) |
3.5 oz |
99-112 |
21-23 |
| Lean meat (rib roast, hamburger, liver, round steak, veal cutlet) | 3.5 oz | 280 | 29 |
|
Choice meat (porterhouse, sirloin, rib steak, T-bone steak) |
3.5 oz |
210 |
29 |
| Broiled chicken breast (no skin) | 3.5 oz | 165 | 31 |
|
Broiled leg of lamb |
3.5 oz |
191 |
28 |
| Roast turkey breast (no skin) | 3.5 oz | 135 | 30 |
|
Almonds, dry roasted |
3/4 cup |
587 |
16 |
| Peanuts, dry roasted | 2/3 cup | 585 | 24 |
|
Sunflower seeds, dry roasted |
3/4 cup |
582 |
19 |
| Split peas, cooked | 1/2 cup | 118 | 8 |
|
Lima beans, cooked |
1/2 cup |
126 |
8 |
| Pinto beans, cooked | 1/2 cup | 137 | 8 |
|
Soy beans, cooked |
1/2 cup |
173 |
9 |
| Cream of wheat | 8 oz | - | 4.9 |
Tofu, firm |
4 oz |
190 |
12 |
| Tempeh | 4 oz | 135 | 14 |
Miso |
2 Tbsp |
80 |
4 |
| Lentils, cooked | 1/2 cup | 116 | 9 |
Lima beans |
100 grams |
- |
6.8 |
| Peas | 1/2 cup | - | 4 |
Noodles, egg enriched |
1/2 cup |
- |
3.3 |
| Broccoli | 100 grams | - | 3 |
Spinach |
100 grams |
- |
3 |
| Asparagus | 1/2 cup | - | 2.5 |