PROTEIN CHEAT SHEET

GOT THIS FROM ANOTHER BOARD TOO... Foods High in Protein Shortcut: An ounce of meat or fish has approximately 7 grams of protein. 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 grams Fish Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce Tuna, 6 oz can - 40 grams of protein Pork 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, ½ 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, 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 protein per half cup of cooked beans Soy beans, 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

Thank you for this info! I needed a quick reference guide I could refer to in a pinch! Kyla

thanks that helps more than you know!