Protein is a nutrient that is essential to your health. Protein is an
organic compound consisting of chains of amino acids, which are employed
by the body to develop hair, muscles, skin, nails, and internal organs.
A diet characterized by high intake of protein is often suggested for
athletes and body builders. Furthermore, a number of weight loss diets,
including the Atkins diet, recommend a high protein and low carbohydrate
diet for best results.
Overly high intake of protein-rich foods, however, is not generally
recommended. Studies show that too much protein can enhance the threat
of heart ailments, kidney stones, osteoporosis, and stroke.
Important Terminologies
- High protein. This means that a food has 10 grams of premium protein in every dish, or even more.
- Good source. This supposes that there are at least 5 grams of premium grade protein per dish served of the food.
- More protein. This implies there are at least 5 grams more of premium grade protein in every serving compared to reference food.
High Protein Foods
Beef
- Hamburger patty, 8 oz - 56 grams protein
- Steak, 9 oz - 63 grams
- Round beef, bottom round, separable lean only, 9 oz - 40.27 grams
- Beef, cured, corned beef, canned, 6 oz - 46.10 grams
- Variety meats and byproducts, liver, cooked, pan-fried, 6 oz - 46.10 grams
- Majority of beef slices - you can get 7 or more grams of protein in every ounce
Chicken
- Chicken breast, 7 oz - 60 grams protein
- Chicken thigh - 10 grams (for medium)
- Drumstick - 11 grams
- Wing - 6 grams
- Chicken flesh that underwent cooking, 8 oz - 70 grams
- Canned chicken, meat only, with broth, 10 oz - 62 grams
Fish
- Majority of fish slices are considered to have 44 grams of protein in 7 oz of prepared fish, or 6 grams in every ounce
- Tuna, 6 oz can - 40 grams of protein
- Salmon, that was prepared and also sockeye, 1 fillet - - 84.66 grams
- Yellow-fin, fresh, cooked, 6 oz - 51.23 grams
- Halibut, Atlantic and Pacific, cooked, 3 oz - 22.79 grams
Pork
- Pork chop, typical - 22 grams of protein
- Fresh pork, shoulder, arm picnic, 6 oz - 54.64 grams
- Pork loin, 6 oz - 43.5 grams
- Ham, standard 3 oz dish - 19 grams
- Backribs, separable lean and fat, cooked, roasted, 6 oz - 41.24 grams
- Ground pork, 2 oz raw - 10 grams; 6 oz cooked - 44 grams
- Bacon, 4 slice - 12 grams
- Canadian-prepared bacon, 4 slice - 24 grams can be obtained
Eggs and Dairy Products
- Large egg - 6 grams protein
- A glass of milk - 8 grams
- Cottage cheese, 1 cup - 30 grams
- Yogurt, 2 cup - normally 20 grams
- Soft cheeses, 2 oz. -12 grams
- Medium cheeses, 2 oz. - 24 grams
- Hard cheeses, 2 oz. - 20 grams
Beans
- Tofu, 1 cup 40 grams protein
- Tofu, 2 oz, 4.6 grams
- A cup of soy milk - 6 -10 grams
- For a good number of beans you can get around 7 and up to 10 grams of protein for every half glass of prepared beans
- Soy beans, 1 cup cooked - 28 grams protein
- Chili con carne with beans, canned entrée, 1 cup - 20.18 grams
- Split peas, 1 cup cooked - 16 grams can be obtained
Nuts and Seeds
- A tablespoon of peanut butter - 4 grams of protein
- Flax seeds - 1 cup - 32 grams
- Pumpkin seeds, 1 cup - 56 grams
- Almonds, 1 cup - 32 grams
- Peanuts, 1 cup - 36 grams
- Cashews, 1 cup - 20 grams
- Pecans, 1 cup - 10 grams
- Sunflower seeds, 1 cup - 32 grams
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