Protein Sources
| Food |
Amount |
Grams of Protein |
|
| Egg |
1 |
7g |
|
| Chicken leg |
1 |
10g |
|
| Chicken breast |
1 |
20 g |
|
| Tuna |
3 oz |
20 g |
|
| Sardines in water |
3 oz |
20 g |
|
| Fish |
3 oz |
20 g |
|
| Hamburger |
3 oz |
30 g |
|
| Cheese |
1 oz |
7 g |
|
| Cottage cheese |
3 oz/ 1/2 cup |
15 g |
|
| Plain yogurt |
3 oz |
11 g |
|
| Miso |
100g |
3g |
|
| Mung bean |
100g |
24g |
|
| Tempeh |
100g |
18g |
|
| Turkey |
3 oz |
20 g |
|
| Kidney Beans |
1 cup |
13g |
|
| Lentils |
1 cup |
18g |
|
| Black Beans |
1 cup |
15g |
|
| Chickpeas |
1 cup |
12g |
|
| Hummus |
1 cup |
12g |
|
| Pinto beans |
1 cup |
12g |
|
| Black eyed peas |
1 cup |
11g |
|
| Lima beans |
1 cup |
10g |
|
| Peas |
1 cup |
9g |
|
| Brown rice |
1 cup |
5g |
|
| Sprouted whole wheat |
2 slices |
5g |
|
| Coconut milk, raw |
1 cup |
6g |
|
| Coconut Water |
1 cup |
2g |
|
| Walnuts |
1/4 cup |
4g |
|
| Cashews |
1/4 cup |
5g |
| Almonds |
1/4 cup |
6g |
| Pistachios |
1/4 cup |
6g |
| Almond butter |
2 tbsp |
8 g |
| Sunflower seeds |
1/4 cup |
6g |
| Tahini, raw |
2 tbsp |
6 g |
| Kale |
1 cup |
5g |
| Spinach |
1 cup |
5g |
| Broccoli cooked |
1 cup |
3g |
| Broccoli raw |
1 Spear |
4g |
| Potato |
6 oz. |
2.7g |
| Asparagus |
1 cup |
5g |
| Collards |
1 cup |
5g |
| Avocado |
1 whole |
4g |
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