POPSUGAR Fitness

Tofu, Meat, Dairy, and More: Foods With Sky-High Protein

May 21 2014 - 12:06pm

There are so many reasons getting ample protein is your diet is essential. If you're trying to double your protein intake for weight loss [1] or reach your RDA for the day [2] (every day), it's important to know which foods bring the most protein to your table at breakfast, lunch, and dinner. Whether you're an omnivore, vegetarian, or vegan, stop relying on protein powders for the nutrients your body needs, and keep this handy chart bookmarked when you're meal planning for the week.

Animal Protein


Type of Protein Calories Total Fat (grams) Protein (grams)
Roasted chicken thigh, skinless (four ounces) 236 12.3 29.3 [3]
Roasted chicken leg, skinless (four ounces) 216 9.5 30.5 [4]
Roasted chicken breast, skinless (four ounces) 187 4 35.2 [5]
Ground turkey, lean (four ounces) 189 9.5 28.4 [6]
Roasted turkey breast, skinless (four ounces) 153 9.5 34 [7]
Lean beef flank steak (four ounces) 219 9.4 31.4 [8]
Lean beef tenderloin (four ounces) 202 7.4 31.7 [9]
Ground beef, lean (four ounces) 218 8.6 33 [10]
Beef sirloin, lean (four ounces) 207 6.5 34.5 [11]
Sliced ham, lean (four ounces) 187 8.7 24.9 [12]
Pork tenderloin, lean (four ounces) 185 5.4 31.8 [13]
Lean pork chops (four ounces) 218 7.5 35.2 [14]
Veal sirloin, lean (four ounces) 190 7 29.7 [15]
Lamb loin, lean (four ounces) 244 1 33.9 [16]
Cooked shrimp (four ounces) 112 1.2 23.7 [17]
Cooked salmon (four ounces) 233 14 25 [18]
Light tuna, canned (four ounces) 132 0.9 28.9 [19]
Cooked tilapia (four ounces) 145 3 29.5 [20]
Large egg, hard-boiled (one egg) 78 5.3 6.3 [21]
Greek yogurt, low-fat (four ounces) 83 2.6 10.6 [22]
Greek yogurt, nonfat (four ounces) 68 0 11.3 [23]
Cottage cheese, nonfat (four ounces) 82 0.3 11.7 [24]
Cottage cheese, 2% (four ounces) 90 2.5 12 [25]
Cheddar cheese (two ounces) 229 18.8 14.1 [26]
Mozzarella cheese (two ounces) 160 12 16 [27]
Parmesan cheese (two ounces) 244 16.2 21.8 [28]
Whole milk (eight fluid ounces) 146 7.9 7.9 [29]
Milk, 2% (eight fluid ounces) 122 4.8 8.1 [30]

Plant-Based Protein


Type of Protein Calories Total Fat (grams) Protein (grams)
100% whole-wheat sliced bread (two slices) 200 0 6 [31]
Rolled oats (1/2 cup, cooked) 190 0.5 7 [32]
Quinoa (one cup, cooked) 222 3.6 8.1 [33]
Pistachios, dry-roasted, without salt (one ounce) 86 6.9 3.2
Almonds (one ounce) 164 14.4 6 [34]
Peanuts (one ounce) 161 14 7.3 [35]
Soy milk (eight fluid ounces) 90 3.5 6 [36]
Edamame, shelled (1/2 cup) 188 8.7 16.6 [37]
Tempeh (four ounces) 219 12.2 21 [38]
Firm tofu (1/2 block) 235 14.1 25.6 [39]
Garbanzo beans (one cup) 211 4.2 10.7 [40]
Black beans (one cup) 227 0.9 15.2 [41]
Lentils, cooked (one cup) 230 0.8 17.9 [42]
Seitan (four ounces) 120 1.3 24 [43]
Texturized vegan protein (TVP) (1/2 cup) 160 0 24 [44]


Source URL
http://www.fitsugar.com/fitness/High-Protein-Foods-34816513