Dietary sources of protein
4th Aug, 2020

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Sources of protein

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Dietary protein sources

Food

Serving size

Protein (g)

Energy (kJ)

Salmon

85 g

19

732

Shrimp

85 g

20

351

Chicken breast, roasted without skin

½ breast (80 g)

27

594

Lean beef, sirloin steak

85 g

25

777

Tuna, canned in water without salt

1 small can (95 g)

22.4

509

Eggs

1 large

6

326

Cottage cheese, low fat

1 cup (226 g)

28

681

Swiss cheese

2 slices (40 g)

11

636

Mozzarella cheese, low sodium

2 slices (40 g)

11

469

Cheddar cheese

2 slices (40 g)

10

675

Greek yoghurt

1 cup (280 g)

28.5

680

Dairy milk, whole

1 cup

8

623

Almond milk plain, unsweetened

1 cup

1.4

151

Soy milk, regular

1 cup

6.4

438

Oat milk

1 cup (243 g)

4.7

544

Oats, raw

1 cup (95 g)

12.5

1,505

Brown rice, medium-grain, cooked

1 cup (195 g)

4.5

913

Quinoa, cooked

1 cup (185 g)

8

928

Lentils, boiled

1 cup (198 g)

18

961

Tofu, firm, raw

½ cup (126 g)

22

760

Tempeh, cooked

100 g

19

821

Soybeans, boiled

1 cup (172 g)

29

1,248

Edamame, in pod, cooked

1 cup (93 g)

11.1

470

Almonds, raw

~ 23 nuts (28 g)

6

687

Pistachios, raw

~ 50 nuts (28 g)

5.7

664

Cashew nuts, raw

~ 20 nuts (28 g)

5.1

649

Walnuts, raw

~ 14 halves (28 g)

4.3

776

Peanuts, raw

½ cup (73 g)

19

1735

Peanut butter, no added sugar

1 tbsp (16 g)

3.9

394

Pumpkin seeds

¼ cup (28 g)

9

660

Flax seeds

3 tbsp (28 g)

5.2

632

Sunflower seeds

3 tbsp (25 g)

5.2

611

Chia seeds

3 tbsp (28 g)

4.7

577

Hemp seeds

3 tbs (30 g)

9.4

816

Sesame seeds

3 tbsp (28 g)

5

664

Tahini

1 tbsp (15 g)

2.5

372

Chickpeas, cooked

1 cup (164 g)

14.5

1,126

Kidney beans, cooked

1 cup (177 g)

15.3

942

Pinto beans, boiled

1 cup (171 g)

15.4

1,026

Adzuki beans, boiled

1 cup (230 g)

17.3

1,231

White/Cannellini beans, boiled

1 cup (180 g)

17.4

1,043

Mushrooms, raw

1 cup (70 g)

2.2

65

Broccoli, raw, chopped

1 cup (96 g)

3

130

Brussel Sprouts, boiled

½ cup (78 g)

2

117

Spirulina, dried

1 tbsp (7 g)

4

85

Nutritional yeast

1 tbsp (5 g)

3

84

 

 

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References
1[USDA. FoodData Central [Internet]. 2020 [cited 2020 Jul 27].](https://fdc.nal.usda.gov/fdc-app.html/#/food-search)
2[Nutrition Australia. Australia Dietary guidelines: Standard serves [Internet]. Australian Dietary guidelines. 2020 [cited 2020 Jul 24].](https://nutritionaustralia.org/face-sheets/adgs-standard-serves/)
3[UDSA. Nutrtriondata.self.com [Internet]. 2018 [cited 2020 Jul 24].](https://nutritiondata.self.com/)
4[Queensland Government. Daily Portion Guides: What is a serve? [Internet]. 2020 [cited 2020 Jul 24].](https://www.health.qld.gov.au/__data/assets/pdf_file/0030/148818/wtmgt-portions.pdf)