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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