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 |