Proteins are not as “grabbable” as carbohydrates and need a bit more thought and planning. As a general rule, it is important to have a protein source at most meals. The following list below will highlights the foods that contain significant amounts of protein (beef, chicken, fish, turkey, eggs, soy and dairy), and other foods that contain less such as nuts and seeds.
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
• Chicken meat, cooked, 4 oz – 35 grams
Fish
• Most fish fillets or steaks, 3-1/2 ounces – 22 grams of protein
• 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 to 6 grams
Eggs and dairy
• Egg, large – 6 grams protein
• Milk, 1 cup – 8 grams
• Cottage cheese, 1/2 cup – 15 grams
• Yogurt, 1 cup – usually 8 to 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, 1/2 cup – 20 grams protein
• Tofu, 1 oz – 2.3 grams
• Soy milk, 1 cup – 6 to 10 grams
• Most beans (black, pinto, lentils, etc.) – about 7 to 10 grams protein per half cup
• Soy beans, 1/2 cup cooked – 14 grams protein
• Split peas, 1/2 cup cooked – 8 grams
Nuts and Seeds
• Peanut butter, 2 tablespoons – 8 grams protein
• Almonds, 1/4 cup – 8 grams
• Peanuts, 1/4 cup – 9 grams
• Cashews, 1/4 cup – 5 grams
• Pecans, 1/4 cup – 2.5 grams
• Sunflower seeds, 1/4 cup – 6 grams
• Pumpkinseeds, 1/4 cup – 19 grams
• Flaxseeds, 1/4 cup – 8 grams
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Dr. Joey Shulman is author of the best selling book The Natural Makeover Diet (Wiley, 2005). For more information, visit www.drjoey.com.
