About Protein

Protein in our diet can come from two different sources plant-based (such as soy nuts and beans) or animal-based (such as meat, dairy and eggs) Except soy only animal-based proteins contain all of the essential amino acids in sufficient amounts.

Plant-based proteins also contain all of the essential amino acids however some of them may be in insufficient amounts to meet our dietary requirements. If you do not eat Animal Protein your diet can come from two different sources plant-based (such as soy nuts & beans) or animal-based (such as meat dairy & eggs) Except soy, only animal-based proteins contain all of the essential amino acids in sufficient amounts.

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 gram

Fish

Most fish fillets or steaks - 6 grams per ounce

Tuna 6 oz can - 40 grams of protein.

Pork

Pork chop average - 22 grams of 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 of protein

Milk 1 cup - 8 grams

Cottage cheese ½ cup - 15 grams

Yogurt 1 cup – usually 8-12 grams check the 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 (per half cup)

Soybeans 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 – 19 grams

Flax seeds – ¼ cup – 8 grams

Plant-based proteins also contain all of the essential amino acids however some of them may be in insufficient amounts to meet our dietary requirements. If you base products you can combine different types of plant proteins to ensure that you get all the amino acids that you need.