high protein foods

when thinking about protein, we often think about beef. when a family member had surgery and was hooked up to an IV for a week, once he was able to start eating solids, doc said to fill him up with proteins. but with high cholesterol as a concern, beef was out of the question. i had some ideas of proteins but i was curious which food items bring more bang for the bite.

Chicken

  • Chicken breast, 3-1/2 ounces – 30 grams protein
  • Chicken thigh, 10 grams protein (for average size)
  • Drumstick, 11 grams protein
  • Wing, 6 grams protein
  • Chicken meat, cooked, 4 ounces – 35 grams protein

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3-1/2 ounces (100 grams) of cooked fish – or – 6 grams of protein per ounce
  • Tuna, 6 ounces can – 40 grams protein

Pork

  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 ounces – 29 grams protein
  • Ham, 3 ounces serving – 19 grams protein
  • Ground pork, 1 ounce raw – 5 grams; 3 ounces cooked – 22 grams protein
  • Bacon, 1 slice – 3 grams protein
  • Canadian-style bacon (back bacon), slice – 5-6 grams protein

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams protein
  • Cottage cheese, 1/2 cup – 15 grams protein
  • Yogurt, 1 cup – usually 8-12 grams protein, check label
  • Soft cheeses (Mozzarella, Brie, Camembert), 6 grams of protein per ounce
  • Medium cheeses (Cheddar, Swiss), 7 or 8 grams of protein per ounce
  • Hard cheeses (Parmesan), 10 grams of protein per ounce

Beans (including soy)

  • Tofu, 1/2 cup – 20 grams protein
  • Tofu, 1 ounce – 2-1/3 grams protein
  • Soy milk, 1 cup – 6-10 grams protein
  • Most beans (black, pinto, lentils, etc) about 7-10 grams of protein per half cup of cooked beans
  • Soy beans, 1/2 cup cooked – 14 grams protein
  • Split peas, 1/2 cup cooked – 8 grams protein

Nuts and Seeds

  • Peanut butter, 2 tablespoons – 8 grams protein
  • Almonds, 1/4 cup – 8 grams protein
  • Peanuts, 1/4 cup – 9 grams protein
  • Cashews, 1/4 cup – 5 grams protein
  • Pecans, 1/4 cup – 2.5 grams protein
  • Sunflower seeds, 1/4 cup – 6 grams protein
  • Pumpkin seeds, 1/4 cup – 8 grams protein
  • Flax seeds, 1/4 cup – 8 grams protein

________________________________________________________________________________
list from About.com: High Protein Foods

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