The following is a list of foods and their protein content in grams:
Dairy Products
- • Egg whites: 7 whites = 25 grams
- • Cottage cheese (low fat): 1 cup = 28 grams
- • Mozzarella cheese (low fat): one 1-ounce stick = 8 grams
- • Yogurt (low fat): one 6-ounce carton = 5 grams
- • Yogurt (low fat, plain): 1 cup = 14 grams
- • Semi-skimmed milk: 1 cup = 8.5 grams
Meats
- • Beef (lean): 3 ounces (cooked weight) = 25 grams
- • Chicken breast: 3 ounces (cooked weight) = 25 grams
- • Turkey breast: 3 ounces (cooked weight) = 25 grams
- • Turkey ham: 4 ounces (cooked weight) = 18 grams
- • Pork tenderloin: 3 ounces (cooked weight) = 24 grams
Fish
- • Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams
- • Prawns, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams
- • Tuna: 4 ounces (water packed) = 27 grams
- • Scallops: 4 ounces (cooked weight) = 25 grams
Beans, Lentils and Grains
- • Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams
- • Lentils: ½ cup (cooked) = 9 grams
- • Quinoa: ½ cup (cooked) = 6 grams
- • Tofu: ¼ block = 7 grams
- • Veggie burger: one burger = 5 to 20 grams (varies by brand)
Note: Some ready-to-eat cereals are also good protein sources. Check the label as – some have more than 10 grams of protein per serving.
Herbalife. Foods
- • Formula 1 shake (with 250ml semi-skimmed milk): one serving = 18 grams
- • Roasted Soybeans: one packet (1 ounce) = 11 grams
- • Protein Bar: one bar (1.41 ounces) = 10 grams
- • Formula 3 Personalised Protein Powder
*nutritional values are approximate and may vary depending what brand and products you use.
Filed under: Sports Fitness • Weight loss
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