High Protein Foods

April 24, 2011

Protein Tips, Proteins

Please remember that this gives an indication of Protein rich foods, or foods high in Protein. For example 100g of Soy protein isolate, potassium type, crude protein basis contains 88 g of Protein. However, this is not the only consideration when assessing your nutritional requirements and Protein in your diet.

To follow a high Protein diet, you should also consider portion sizes. For example parmesan cheese has 41g of protein in 100g of food but a portion size would be much smaller than 100 g, or 41g of protein in foods.

High Protein Foods – Protein per 100 g

Soy protein isolate, potassium type, crude protein basis – Protein 88 g
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO – Protein 87 g
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus – Protein 86 g
Gelatins, dry powder, unsweetened – Protein 85 g
Egg, white, dried, powder, glucose reduced – Protein 82 g
Seal, bearded (oogruk), meat, air-dried (Alaska Native) – Protein 82 g
Egg, white, dried – Protein 81 g
Soy protein isolate – Protein 80 g
Soy protein isolate, potassium type – Protein 80 g
Egg, white, dried, flakes, glucose reduced – Protein 76 g
Vital wheat gluten – Protein 75 g
Whale, beluga, meat, air-dried, raw (Alaska Native) – Protein 73 g
NABISCO, KNOX DRINKING GELATIN, Orange Flavor, with aspartame, low calorie, powder – Protein 67 g
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash – Protein 63 g
Fish, cod, Atlantic, dried and salted – Protein 62 g
Snacks, pork skins, plain – Protein 61 g
Fish, herring eggs, Pacific, dry (Alaska Native) – Protein 60 g
Soy protein concentrate, produced by alcohol extraction – Protein 58 g
Soy protein concentrate, produced by acid wash – Protein 58 g
Seaweed, spirulina, dried – Protein 57 g
Snacks, pork skins, barbecue-flavor – Protein 57 g
Walrus, meat, dry (Alaska Native) – Protein 57 g
Gelatin desserts,, KRAFT, JELL-O Brand Sugar Free Low Calorie Gelatin Dessert Strawberry, with aspartame and acesulfame potassium sweetener, powder – Protein 56 g
Egg substitute, powder – Protein 55 g
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C – Protein 55 g

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 ? 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, 1/2 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, 1/2 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, 1/2 cup cooked – 14 grams protein
  • Split peas, 1/2 cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds,1/2 cup – 8 grams
  • Peanuts, 1/2 cup – 9 grams
  • Cashews, 1/2cup – 5 grams
  • Pecans, 1/2 cup – 2.5 grams
  • Sunflower seeds, 1/2 cup – 6 grams
  • Pumpkin seeds, 1/2 cup – 8 grams
  • Flax seeds – 1/2  cup – 8 grams

This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
dieting, healthy, protein, tips

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