Proteins list | Serving size | Grams of protein |
Plain nonfat greek yogurt | 6 ounces | 6-9 |
Natural peanut butter | ||
Nuts | ||
Low fat cottage cheese | ½ cup | 14g |
Organic beef sticks | 1 | |
Lamb | 3 ounces | 25g |
Grass fed beef | 3 ounces | 22g |
Organic chicken breast | 3 ounces | 21g |
Sardines | 4 ounces | 22g |
Wild salmon | 3 ounces | 17g |
Tempen | 3 ounces | 15g |
Natto | ½ cup | 15g |
Eggs | 2 large eggs | 14g |
Kefir | 1 cup | 10g |
Lentils | ½ cup | 9g |
Whole grain bread | 2 slices | 9g |
Nutritional yeast | 2 tablespoon | 8g |
Black beans | ½ cup | 7.5g |
Liver (chicken or beef) | 1 ounce | 7g |
Almonds | 1 ounce | 6g |
FRUITS HIGH IN PROTEIN | ||
Pom agranite | 1 | 5g |
Raisins | 100g | 3.1g |
Guava | 1100g | 2.6g |
Passion fruit | 2.5g | |
Dates | 1100g | 2.4g |
Prunes | *high sugar | 2.4g |
Avacodo | Healthy fat | 2g |
Jack fruit | 1.5g | |
Dried apricots | 1.4g | |
VEGGIES HIGH IN PROTEIN | ||
Green beans | 100g | 1.8g |
Califlower | 100g | 1.9 |
Okra | 100g | 1.9g |
Potato | 100g (high carb) * | 2g |
Spinach | 100g | 2g |
Mushrooms | 100g | 2.5g |
Broccoli | 100g | 2.8g |
Corn sweet | 100g (high carb) * | 3.2g |
Kale | 100g | 4.3g |
Green peas | 100g (high carb) * | 5.2g |
OTHER FOODS | ||
Edamame | 1 cup | 18.46g |
Pinto beans | 1 cup | 15.4g |
Chickpeas | 1 cup | 14.5g |
Mung bean | 1 cup | 14.1g |
Fava beans | 1 cup | 12.9g |
Lima beans | 1 cup | 11.6g |
Quinoa | 1 cup | 8.1g |
Wild rice | 1 cup | 6.54g |
Pistachios | 1 ounce | 6g |
Almonds | 1 ounce | 6g |
Brussel sprouts | 1 cup | 5.6g |
Chia seeds | 1 ounce | 4.7g |
Asparagus | 1 cup | 4.3g |
Hemp seeds | 3 tablespoons | 9g |
Spirulina | 2 tablespoons | 8g |
Oatmeal | 1.2cup | 5g |