You already have some great sources from other posters......
Pumpkin seeds are especially high in protein, low in calories and fat. Sunflower seeds have protein & almonds are particularly high in protein.
Pepitas...1 Ounce has 8 Grams of protein making them a smart snack or salad addition. Pepitas are already shelled pumpkin seeds. Badia Brand @ Walmart.
Wasabi Peas are high amounts of protein, which add up to 4.3 g per 1-oz. serving. Get at Trader Joe's or WALGREENS
Gouda is a good source of protein...1 ounce
Fitness Minutes: (32,437)
11/20/13 10:24 P
I always eat lots of chicken breast, fish, tuna, eggs, Greek yogurt, and meals with black beans. Also, when I eat snack bars, I always eat the kind with added protein. I like the Fiberplus with protein bars because I kill a couple birds with that stone. :)
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Foods With High Protein Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.
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 Soybeans, ½ cup cooked 14 grams protein Split peas, ½ cup cooked 8 grams
Nuts and Seeds Peanut butter, 2 Tablespoons - 8 grams protein Almonds, Ό cup 8 grams Peanuts, Ό cup 9 grams Cashews, Ό cup 5 grams Pecans, Ό cup 2.5 grams Sunflower seeds, Ό cup 6 grams Pumpkin seeds, Ό cup 8 grams Flax seeds Ό cup 8 grams
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