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High Protein Foods

Friday, August 28, 2009


For the past 5 days I have been adding everything I eat and drink to my food journal. For the past 5 days I have FAILED to meet my protein intake. I found a list of foods HIGH in protein to benefit me and hopefully you. ~Good Luck~

Hamburger patty, 4 oz 28 grams protein
Steak, 6 oz 42 grams
Most cuts of beef 7 grams of protein per ounce
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
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 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, 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, 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, cup cooked 14 grams protein
Split peas, cup cooked 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, cup 8 grams
Peanuts, cup 9 grams
Cashews, cup 5 grams
Pecans, cup 2.5 grams
Sunflower seeds, cup 6 grams
Pumpkin seeds, cup 8 grams
Flax seeds cup 8 grams

*** According to MY weight loss plan I should eat 46-155g of protein everyday ***

Member Comments About This Blog Post:
JESICA-MAMA 9/29/2009 3:24PM

    This is great!!! I have missed my goal almost everyday. Now to ad these foods. Alot of them seem high in fat or cals. But I will find the perfect mix.

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GUENIVERE1562 9/27/2009 8:58AM

    This is what I needed! Thanks so much, I have so much trouble getting enough protein in!!

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BRANDIGIRL256 9/24/2009 3:39PM

    Perfect!! Exactly what i was looking for.

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HELPMESKINNY 9/8/2009 1:00AM

    This is awesome, this is exactly what I was looking for, a list.

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KSTOTLER 8/28/2009 6:32AM

    Wow, thanks for the list! Do you know how much protein you should have everyday? I've been drinking protein shakes....

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