List Of High Protein Foods

If low fat was the buzz phrase of the 90's and early 2000's, then high protein is the buzz phrase going around now. This list of high protein foods will help you to make better choices in regards to choosing higher protein in your diet.

So officially speaking, food labels who claim to be 'high protein' must contain at least 20% of the daily recommended intake for the average person.

To keep things in perspective as well about how much protein you need in a day, the average amount for the average person is about 0.8gram protein per kilogram of body weight.

Men (ages 19 years and olde r): 56 g protein per day

Women (ages 19 years and older): 46 g protein per day

Pregnant or nursing teenag ers and women: 71 g protein per day

List of High Protein Foods

Meat & Poultry

Ground Turkey (85g) - 21 g protein

Chicken Breast (85g) - 30g protein.

Chicken Leg (69g) - 18g protein.

Chicken Thigh (37g) - 9g protein

Lean Ground Beef (85g) - 16g protein

Steak (5 oz) - 29g protein

Fish (The amounts below are for a 3 oz fillet / which is about 85 grams)

Tuna, Salmon, Halibut, Snapper - 22g protein

Perch, Flounder and Sole - 21g protein

Cod - 20g protein

Tilapia - 17 g protein

Crab (1 cup flaked) - 22g protein

Shrimp (3 oz) - 20g protein

Beans (The amounts are for 1 cup of cooked beans)

Matures Soy Beans - 29g protein

Kidney Beans, White Beans - 17g protein

Lima Beans, Black Beans - 15g protein

Fava Beans, Mung Beans - 14g protein

Green Chickpeas (per 100grams) - 7g protein

Eggs

1 large egg (50g) - 6g protein

1 egg white (33g) - 4g protein

Yogurt, Milk - Regular fat

1 cup - 14g protein

1/2 cup cottage cheese - 13g protein

Nuts and Seeds (The amounts are for 1 ounces / 28 grams )

Peanuts, Pumpkin Seeds - 7 g protein

Almonds, Pistachio, Sunflower Seeds - 6g protein

Hempseeds, Flaxseeds - 5g protein

Other

1 cup cooked quinoa - 8g protein

Do you know any high quality protein sources?

With love,

Grandmother's Kitchen