Dietary protein sources |
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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 |