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