List of high protein foods for weight loss
If you are trying to lose weight, it is really beneficial to include a lot of protein rich foods in your diet. Protein keeps you full longer, so you end up consuming fewer calories throughout the day. Here is a list of high protein foods and protein content.
Cow meat
* Hamburger patty, 4 oz – 28 grams of protein
* Steak, 6 oz – 42 grams
* Most cuts of beef: 7 grams of protein per ounce
Chicken
* Chicken breast, 3.5 oz – 30 grams of protein
* Chicken thigh – 10 grams (for medium size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams
Fish
* Most fish fillets or fillets contain approximately 22 grams of protein per 3 1/2 oz (100 grams) of cooked fish, or 6 grams per ounce.
* Tuna, 6 oz can – 40 grams of protein
Pig
* Pork chop, average – 22 grams of protein
* Pork or sirloin tenderloin, 4 oz – 29 grams
* Ham, 3 oz portion – 19 grams
* Ground pork, 1 ounce raw – 5 grams; 3 ounces cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon, slice: 5-6 grams
Eggs and Dairy
* Egg, large – 6 grams of protein
* Milk, 1 cup – 8 grams
* Cottage cheese, 1/2 cup – 15 grams
* Yogurt, 1 cup – usually 8 to 12 grams, check the 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 soybeans)
* Tofu, 1/2 cup 20 grams of protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup – 6-10 grams
* Most beans (black, pinto, lentils, etc.) about 7-10 grams of protein per half cup of cooked beans
* Soybeans, 1/2 cup cooked – 14 grams of protein
* Split peas, 1/2 cup cooked – 8 grams
Nuts and seeds
* Peanut butter, 2 scoops – 8g protein
* Almonds, 1/4 cup – 8g
* Peanuts, 1/4 cup – 9g
* Cashews, 1/4 cup – 5g
* Walnuts, 1/4 cup – 2.5g
* Sunflower seeds, 1/4 cup – 6g
* Pumpkin seeds, 1/4 cup – 19g
* Flax seeds – 1/4 cup – 8g