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.