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High Protein Food List

Author: Cara Walsh

February 24, 2014

High Protein Food List

Author: Cara Walsh

February 24, 2014

Have you ever wondered how much protein is found in the foods you eat? Well we have the answers!

Listed below are a large variety of protein food sources, ranging from whole grains and cheese to roast beef. The protein food list below is organized in ascending order, with the lowest protein source first. Please note that all foods represent one typical serving size and may not always represent the quantities you normally consume. Reference this high protein food list next time you need help maintaining a balanced diet in your current weight loss program.

Protein Source Serving Size Calories Protein
Quinoa ½ cup 120 calories 4 g
Almonds 1 ounce 164 calories 6 g
Eggs one large egg 72 calories 6 g
Tofu, extra firm 3 ounces 46 calories 6.2 g
Part Skim Mozzarella Cheese 1 ounce 72 calories 6.88 g
Cheddar Cheese 1 ounce 114 calories 7 g
Black Beans ½ cup 109 calories 7.5 g
Chunky Peanut Butter, without salt 2 tablespoons 188 calories 7.7 g
Smooth Peanut Butter, without salt 2 tablespoons 188 calories 8 g
Skim Milk 1 cup 90 calories 8.26 g
Edamame ½ cup 95 calories 8.44 g
Garbanzo Beans ½ cup 176 8.92 g
Egg whites ½ cup 63 calories 13 g
Sliced Turkey 3 ounces 84 calories 13.82 g
Nonfat Plain Greek Yogurt 6-oz container 100 calories 17.6 g
White Tuna 3 ounces 109 calories 20 g
Lowfat (1%) Cottage Cheese 6 ounces 140 calories 21 g
Salmon 3-ounce filet 155 calories 21.62 g
Sliced Roast Beef 3 ounces 162 calories 22.4 g
Chicken Breast 3 ounce filet 126 calories 26 g

Sources: USDA nutrient database. http://ndb.nal.usda.gov/ and Women’s Health Magazine.

About the Author:

Cara Walsh
Counselor at The Carmel Mountain Ranch Medifast Weight Control Center
Cara Walsh is a Registered Dietitian and Certified Weight Control Counselor. Cara received her bachelor’s degree in Nutritional Science from San Diego State University and completed her dietetic internship to become a registered dietitian through the Utah State University. Cara is currently completing her Masters in Dietetic Administration through Utah State University. Cara has always had a passion for healthy eating and cooking. She loves to focus on how food can heal and provide nutrition-while tasting delicious. Cara thrives on helping others reach their full potential nutritionally. In her spare time she enjoys reading, going to Pilates and running the boardwalk on the Pacific Ocean with her son and husband.

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