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Fitness
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- 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
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Pork
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- 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
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Eggs and Dairy
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- 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
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Beans (including soy)
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- 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
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Nuts and Seeds
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- Peanut butter, 2 Tbs - 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
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