List Of High Protein Foods

Counting Protein in Foods

shake calories Herbalife Products - Add More Protein Into Your Diet For Less Fat. How to get protein into every meal. Protein comes in the form of meat, soy products, cheese and dairy products. However, most of these are in the form of animal proteins, which add greatly to the bad cholesterol in our bodies. Therefore we need to look for high quality proteins, in our diet, from non-animal sources.
Protein Shake -18-33 grams protein
Protein Bars -10 grams
Soy Beans -9 grams
Gourmet Soup - 7 grams
Healthy Meal Bar - 13 grams
Hamburger patty, 4 oz 28 grams protein
Ground beef, 4 oz-26 grams
Steak, 6 oz 42 grams
Most cuts of beef 7 grams of protein per ounce, 3oz- 21grams of protein

Conversion 1oz= 28.35 grammes

Chicken breast, 3.0 oz - 30 grams protein
Chicken thigh 10 grams (for average size)
Drumstick 11 grams
Wing 6 grams
Chicken meat, cooked, 4 oz 35 grams
Most fish fillets or steaks are about 22 grams of protein for 3 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein
Shrimp 3oz - 21grams of protein

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, 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
Beans (including soy)
Tofu, firm,   cup (4 oz)  10 grams protein
Tofu, regular,   cup (4 oz) 9 grams
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Soy yogurt, plain 6 oz- 6 grams
Soy beans, cup cooked 14 grams
Most beans (black, pinto,lima, etc)  - about 7-8 grams protein per half cup of cooked beans
Lentils - 9g per half cup
Split peas, cup cooked 8 grams
Chickpeas, cup cooked 6 grams
Hummus (1/3 cup) -7grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, cup 8 grams
Peanuts, cup 9 grams
Cashews, cup 5 grams
Pecans, cup 2.5 grams
Sunflower seeds, cup 6 grams
Pumpkin seeds, cup 19 grams
Flax seeds cup 8 grams
Quinoa, 1/ 2 cup 5 grams
Spinach, cooked, 1 cup- 6g protein
Broccoli, cooked, 1 cup- 4g
Peas, 1cup 9g
Carrot, cooked -0.4 g

How Much Protein Do You Need?


Foods containing protein

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