PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black) cottage cheese ------------------------------------------------- Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Fish & Seafood Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids. White-Meat Poultry Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking. Milk, Cheese Yogurt Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss. Eggs Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Beans One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours. Pork Tenderloin This great and versatile white meat is 31% leaner than 20 years ago. Soy Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet. Lean Beef Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12. Protein on the Go Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat. ----------------------------------- The list: (all nutrition estimates are based on standard single servings) Peanut butter (2 tbsp) Protein- 8 g Calories- 188 Fat- 16 g Raw almonds (19 pieces) Protein- 7 g Calories- 180 Fat- 14 g Almond butter (1 tbsp) Protein- 2 g Calories- 101 Fat- 9 g Skinless chicken breast (1 cup) Protein- 38 g Calories- 258 Fat- 10.4 Ground beef (90% lean, 3 oz) Protein- 23 g Calories- 182 Fat- 9 g Ground turkey (3 oz) Protein- 22 g Calories- 193 Fat- 11 g Salmon (half fillet) Protein- 39 g Calories- 367 Fat- 22 g Tuna (canned, 1 cup) Protein- 39 g Calories- 179 Fat- 1 g Deli turkey (1 oz) Protein- 4 g Calories- 31 Fat- 1 g Findings: High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats. In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods. ---------------------------------------------------- Foods High in Protein Shortcut: An ounce of meat or fish has approximately 7 grams of protein. 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 – 19 grams Flax seeds – ¼ cup – 8 grams --------------------------------------------- Description Weight Grams Weight Ounces Protein Grams Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 51.89 Chicken, stewing, meat only, cooked, stewed 140 1 cup 42.59 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 42.44 Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 42.33 Turkey, meat only, cooked, roasted 140 1 cup 41.05 Turkey, neck, meat only, cooked, simmered 152 1 neck 40.80 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 39.37 Fish, haddock, cooked, dry heat 150 1 fillet 36.36 Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 35.82 Chicken, broilers, fryers, breast, meat and skin 140 1/2 breast 34.78 Fast foods, hamburger, large, double patty 226 1 sandwich 34.28 Fish, tuna salad 205 1 cup 32.88 Cheeseburger, large, single meat patty, with bacon 195 1 sandwich 32.00 Fast foods, hamburger, regular, double patty 215 1 sandwich 31.82 Fast foods, taco 263 1 large 31.77 Chicken, broilers or fryers, breast, meat and skin 98 1/2 breast 31.20 Cheese, cottage, lowfat, 2% milkfat 226 1 cup 31.05 Chicken, canned, meat only, with broth 142 5 oz 30.91 Veal, leg (top round), separable lean and fat 85 3 oz 30.74 Fish, flatfish (flounder and sole species) 127 1 fillet 30.68 Turkey, all classes, giblets, cooked, simmered 145 1 cup 30.29 Lamb, domestic, shoulder, arm, separable lean only 85 3 oz 30.21 Fast foods, submarine sandwich, with tuna salad 256 1sandwich,6"roll 29.70 Fast foods, submarine sandwich, with roast beef 216 1sandwich,6"roll 28.64 Soybeans, mature cooked, boiled, without salt 172 1 cup 28.62 Fast foods, cheeseburger, large, single patty 219 1 sandwich 28.19 Cheese, ricotta, part skim milk 246 1 cup 28.02 Cheese, cottage, lowfat, 1% milkfat 226 1 cup 28.00 Crustaceans, crab, blue, canned 135 1 cup 27.70 Cheese, ricotta, whole milk 246 1 cup 27.70 Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 27.67 Chicken, broilers or fryers, light meat, meat only 84 3 oz 27.57 Pork, fresh, shoulder, arm picnic, separable lean only 85 3 oz 27.42 Pork, fresh, loin, center loin, bone-in, separable lean 85 3 oz 27.35 Fish, swordfish, cooked, dry heat 106 1 piece 26.91 Beef, round, bottom round, separable lean only 85 3 oz 26.85 Chicken, broilers or fryers, breast, meat only 86 1/2 breast 26.68 Beef, chuck, blade roast, separable lean only 85 3 oz 26.40 Cheese, cottage, creamed, large or small curd 210 1 cup 26.23 Sandwiches and hamburger, large, single meat patty 218 1 sandwich 25.83 Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised 85 3 oz 25.83 Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled 85 85 25.81 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 25.66 Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled 85 3 oz Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 25.47 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 25.42 Turkey, all classes, light meat, cooked, roasted 84 3 oz 25.12 Cheese sauce, prepared from recipe 243 1 cup 25.10 Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 25.04 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 25.00 Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 24.78 Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted 85 3 oz 24.64 Fast foods, chili con carne 253 1 cup 24.62 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 24.41 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 24.40 Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 24.35 Milk, canned, condensed, sweetened 306 1 cup 24.20 Cheese, cottage, creamed, with fruit 226 1 cup 24.16 Fast foods, chicken fillet sandwich, plain 182 1 sandwich 24.12 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted 85 3 oz 24.06 Turkey, all classes, dark meat, cooked, roasted 84 3 oz 24.00 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 23.79 Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 23.64 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 23.32 Fish, salmon, sockeye, cooked, dry heat 85 3 oz 23.21 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 23.16 Beef, cured, corned beef, canned 85.05 3 oz 23.05 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 22.81 Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 22.77 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 22.69 Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 22.58 Beef, variety meats and byproducts, liver, cooked, pan-fried 85 3 oz 22.54 Poultry food products, ground turkey, cooked 82 1 patty 22.44 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 22.24 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 22.23 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles 110 1 cup 22.15 Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 22.13 Couscous, dry 173 1 cup 22.07 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 22.04 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 21.89 Fast foods, submarine sandwich, with cold cuts 228 1sandwich-6" roll 21.84 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 21.73 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 21.72 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 21.72 Fish, tuna, light, canned in water, drained solids 85 3 oz 21.68 Fast foods, roast beef sandwich, plain 139 1 sandwich 21.50 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 21.39 Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 21.29 Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 21.25 Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 20.94 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 20.73 Fast foods, taco 171 1 small 20.66 Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 20.63 Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 20.62 Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 20.61 Fish, haddock, cooked, dry heat 85 3 oz 20.60 Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 20.54 Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 20.43 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 20.37 Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 20.30 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 20.29 Chili con carne with beans, canned entree 222 1 cup 20.18 Fish, tuna, white, canned in water, drained solids 85 3 oz 20.08 Fish, pollock, walleye, cooked, dry heat 85 3 oz 19.98 Barley, pearled, raw 200 1 cup 19.82 Crustaceans, shrimp, mixed species, canned 85.05 3 oz 19.63 Fast foods, chimichanga, with beef 174 1 chimichanga 19.61 Fish, cod, Pacific, cooked, dry heat 85 3 oz 19.51 Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 19.35 Milk, canned, evaporated, nonfat 256 1 cup 19.33 Breakfast items, biscuit with egg and sausage 180 1 biscuit 19.15 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 19.13 Beans, white, mature seeds, canned 262 1 cup 19.02 Fast foods, shrimp, breaded and fried 164 6-8 shrimp 18.88 Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 18.58 Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 18.33 Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 18.18 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 18.13 Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 18.02 Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 17.95 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 17.86 Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 17.80 Beans, baked, canned, with franks 259 1 cup 17.48 Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 17.44 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 17.43 Snacks, pork skins, plain 28.35 1 oz 17.38 Bulgur, dry 140 1 cup 17.21 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 17.17 Milk, canned, evaporated, without added vitamin A 252 1 cup 17.16 Bread crumbs, dry, grated, seasoned 120 1 cup 17.04 Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 16.81 Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 16.81 Fast foods, hot-dog, with corn flour coating (corndog) 175 1 corn dog 16.80 Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 16.69 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 16.45 Wheat flour, whole-grain 120 1 cup 16.44 Wheat flour, white, bread, enriched 137 1 cup 16.41 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.35 Oat bran, raw 94 1 cup 16.26 Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 16.23 Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 16.09 Fish, roughy, orange, cooked, dry heat 85 3 oz 16.02 Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 15.96 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 15.83 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 72 1 drumstick 15.80 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.60 Fish, salmon, chinook, smoked 85.05 3 oz 15.55 Fish, catfish, channel, cooked, breaded and fried 85 3 oz 15.38 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 15.35 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.24 Buckwheat flour, whole-groat 120 1 cup 15.14 Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 14.77 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 14.74 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 14.66 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 14.53 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 1 cup 14.43 Spaghetti w/Meat Sauce, frozen entree 283 1 package 14.29 Beef Macaroni, frozen entree 240 1 package 14.14 Fish, pollock, walleye, cooked, dry heat 60 1 fillet 14.11 WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen 85 1 patty 13.91 Refried beans, canned 252 1 cup 13.83 Fast foods, hotdog, with chili 114 1 sandwich 13.51 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 13.49 Beans, kidney, red, mature seeds, canned 256 1 cup 13.44 Beans, baked, canned, with pork and sweet sauce 253 1 cup 13.44 Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 13.34 Cowpeas, common (blackeyes, crowder, southern), mature seeds, 172 1 cup 13.30 Fast foods, taco salad 198 1-1/2 cups 13.23 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 13.21 Rice, white, long-grain, regular, raw, enriched 185 1 cup 13.19 Beans, baked, canned, with pork and tomato sauce 253 1 cup 13.05 Chicken pot pie, frozen entree 217 1 small pie 13.04 Entrees, pizza with cheese, meat, and vegetables 79 1 slice 13.01 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 13.01 grams / amt/ protein Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91 Fast foods, clams, breaded and fried 115 3/4 cup 12.82 Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 12.72 Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 12.61 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 12.56 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 12.45 Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 12.40 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 12.36 Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 12.32 Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 12.31 Beans, baked, canned, plain or vegetarian 254 1 cup 12.17 Crustaceans, crab, blue, crab cakes 60 1 cake 12.13 Milk shakes, thick vanilla 313 11 fl oz 12.08 Fish, herring, Atlantic, pickled 85.05 3 oz 12.07 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, 180 1 cup 11.97 Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 11.94 Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 11.92 Lima beans, large, mature seeds, canned 241 1 cup 11.88 Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 240 1 cup 11.88 Cornmeal, degermed, enriched, yellow 138 1 cup 11.70 Shake, fast food, vanilla 333 16 fl oz 11.66 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 11.61 Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 11.52 Beef stew, canned entree 232 1 cup 11.46