List of High-Protein Foods and Amount of Protein in Each

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High protein foods |clean eating |ndpersonaltraining

Getting adequate protein in your diet can offer a myriad of health benefits. Studies have shown protein can help whether you are looking to lose weight, bulk up, improve heart health or boost your energy. Incorporating lean protein into your diet is a critical component of a healthy eating plan.

 Proteins are the body’s building blocks: bones, muscles, skin and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat. Because of this, the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine in a joint statement recommended athletes get 0.5 to 0.8 grams of protein per pound of body weight.
When trying to lose weight, protein foods help you feel full longer, likely reducing the total number of calories eaten per day. A 2008 study in the “American Journal of Clinical Nutrition” showed that protein increases satiety, and may increase metabolism. Consuming protein will also help the body maintain lean muscle mass, which is critical for a healthy weight loss plan.
Below is a list of some common foods and their protein content. Try and include protein sources from all the groups to keep your diet varied and packed full of vitamins and nutrients.

As a shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

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 are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • 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 – 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

Beans (including soy)

  • 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

Try and include animal and plant based protein sources to keep your diet varied and packed full of vitamins and nutrients.

Nerseh – Personal trainer – ND Personal training

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If you want to learn how to transform your body and your life with simple, lifestyle swaps, and maintain the results, scrap the diets and join me for a 6 week online journey.

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We will work very closely together and you will receive constant support throughout. I will take time to find out a lot about you and that information will be used to plan your customised meal plan. The meal plan will be very easy to follow and something the whole family can follow so no extra work is required! I will also send you regular recipe ideas and healthy options when dining out.

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Along side the healthy meal plan will be an easy to follow exercise program which will take a maximum of 20 minutes to complete and require no equipment. Video demonstrations will be provided.

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We will also discuss how stress and external factors can effect you health and fitness and discuss ways to keep these at bay.

A private Facebook page will provide a safe forum for you to discuss your progress with others on the course, ask questions and share best practice. I will also encourage you to post pictures and measurements here so that we can share progress with each other ( if you prefer not to do that I will ask you to send those to me personally so that I can track your progress.)

What’s included:

  • 1:1 Skype / FaceTime session with me to discuss your individual needs
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Nerseh Douglas – Mobile Personal Trainer, St Albans

 

I am really excited to launch this program and help you achieve your health and fitness goals and maintain these goals through learning good habits to carry for life.

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Nerseh – Personal Trainer – ND Personal Training