Protein is essential to overall health and fitness. It is essential to muscle growth and necessary for high athletic performance.
You can find protein in many foods, but choosing the right foods at the right time which fits a healthy eating regime or lifestyle can be tricky.
Here is a list of Protein rich foods and the amount of grams that they contain.
With this measurements you can calculate the amount of protein your body is intaking on a daily or weekly basis and lower or increase the dosage depending on your exercise regime.
Remember, food is the fuel of your being so choose wisely and vary your diet to keep your body on your toes and to keep your body optimized for athletic performance.
Protein Rich Foods
Chicken
Chicken Breast: 30 grams of protein
Thigh: 10 grams of protein
Wing: 6 grams of protein
Chicken meat (cooked): 35 grams
Chicken Breast: 30 grams of protein
Thigh: 10 grams of protein
Wing: 6 grams of protein
Chicken meat (cooked): 35 grams
Beef
Hamburger, 28 grams (4oz)
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Hamburger, 28 grams (4oz)
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Fish
Most fish fillets or steaks are about 22 grams of protein for 100 grams (3 1/2 oz) of cooked fish, or 6 grams per ounce.
Tuna, 40 grams (6oz)
Most fish fillets or steaks are about 22 grams of protein for 100 grams (3 1/2 oz) of cooked fish, or 6 grams per ounce.
Tuna, 40 grams (6oz)
Pork
Pork chop, 22 grams protein
Pork loin, 29 grams (4 oz)
Ham, 19 grams (3 oz)
Ground pork, 5grams (1oz raw), 22grams (3 oz cooked)
Bacon, 3 grams (1 Slice)
Canadian, back bacon, 5-6 grams
Pork chop, 22 grams protein
Pork loin, 29 grams (4 oz)
Ham, 19 grams (3 oz)
Ground pork, 5grams (1oz raw), 22grams (3 oz cooked)
Bacon, 3 grams (1 Slice)
Canadian, back bacon, 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
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
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
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
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
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