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 |