List of High-Protein Foods and Amount of Protein in Each

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

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

·         Soy beans, ½ cup cooked – 14 grams protein

·         Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

·         Peanut butter, 2 Tablespoons - 8 grams protein

·         Almonds, ¼ cup – 8 grams

·         Peanuts, ¼ cup – 9 grams

·         Cashews, ¼ cup – 5 grams

·         Pecans, ¼ cup – 2.5 grams

·         Sunflower seeds, ¼ cup – 6 grams

·         Pumpkin seeds, ¼ cup – 8 grams

·         Flax seeds – ¼ cup – 8 grams

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