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
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
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
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
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
According to the formula used by Dr. Sears, the pounds of lean body mass should be multiplied by the following, depending on activity level, to get the daily protein requirement in grams:
Sedentary - multiply lbs of lean body mass by .5
Light activity (e.g. walking) - multiply by .6
Moderate (30 minutes of vigorous activity 3 days per week) - .7
Active (1 hour per day 5 days per week) - .8
Very Active (10 hours of vigorous activity per week - .9
Athlete - multiply by 1.0
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Vegetarian Protein
Quinoa – is a high protein seed however is often referred to as a grain 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.
Seaweeds – there are many different types of seaweed but on the average 100g has 5 g of protein and approx 50 calories
Sprouted Mung Beans - 1 cup has about 4 grams of protein and only 32 calories
Lentils – 100g has about 7 g protein and 100 calories
Assorted Beans – There are many different types of beans on the average 1 cup has between 5 to 12 g of protein and approx 80 calories.
Almonds - 1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.
Amaranth - 100 grams of cooked amaranth contain 3.8 grams protein, 102 calories and 2.1 grams dietary fiber.
Barley (Pearled) - 100 grams of cooked, pearled barley contain 2.26 grams protein, 123 calories and 3.8 grams dietary fiber.
Brazil Nuts - 1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.
Buckwheat - 100 grams of buckwheat contain 13.25 grams protein, 343 calories and 10 grams dietary fiber.
Cashews - One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.
Chestnuts - Ten (10) roasted kernels with no salt added contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)
Coconut - One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.
Flax Seed - One tablespoon of raw flax seeds contains 1.88 grams of protein, 55 calories and 2.8 grams of dietary fiber
Hazelnuts - One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber.
Macadamias - One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.
email: drnancemacleod@gmail.com or call: 289-669-0015
Millet - 100 grams of cooked millet contain 3.51 grams protein, 119 calories and 1.3 grams dietary fiber.
Oats - 100 grams of oats contain grams 16.89 protein, 389 calories and 10.6 grams dietary fiber
Peanuts - One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.
Pecans - One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.
Pine Nuts / Pignolias - One ounce of pine nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.
Pistachios - One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.
Pumpkin Seeds - One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.
Rice – Brown - 100 grams of cooked brown rice contain 2.32 grams of protein, 112 calories and 1.8 grams of dietary fiber.
Rice – Wild - 100 grams of cooked wild rice contain 3.99 grams of protein, 101 calories and 1.8 grams of dietary fiber
Sunflower Seeds - One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.
Walnuts - 1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.
email: drnancemacleod@gmail.com or call: 289-669-0015
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