Protein Guide
- Shanon Whittingham, MS, RD, CDN, NBC-HWC
- 1 day ago
- 5 min read
Looking to boost your protein intake? Below is a helpful list of protein-rich foods, showing the cooked serving size, and the amount of protein in each. These values reflect cooked portions, so if you're weighing your food after it’s prepared, you’ll get an accurate estimate.
For example, a cooked 3.5 oz piece of chicken breast (as weighed on a food scale) contains about 30 grams of protein.
Protein Foods
Poultry (All 4 ounce portions)
Chicken Breast (skinless) – 35g
Turkey Breast (skinless) – 34g
Ground Turkey (93% lean) – 28g
Chicken Thigh (skinless) – 27g
Duck Breast (skinless) – 28g
Red Meat (All 4 ounce portions)
Top Sirloin Steak – 31g
Lean Ground Beef (90% lean) – 32g
Lamb Loin Chop – 32g
Bison (Ground, 90% lean) – 27g
Eggs
2 Large Eggs and 2 Egg Whites – 20g
3/4 cup egg whites (which is 6 egg whites) - 20 grams
3 Large Eggs – 18g
1/2 cup of Egg whites (4 egg whites) - 13 g
2 Large Egg Whites – 8g
1 Large Egg – 6g
1 Large Egg White – 4g
Fish (All 4 ounces)
Snapper - 30 grams
Can of tuna - 29 grams
Sardines - 28 grams
Porgy - 28 grams
Pollock - 28 grams
Whiting - 27 grams
Halibut - 26 grams
Salmon - 25 grams
Beans and Peas (All 4 ounces)
Seitan – 29 grams
Tempeh – 22 grams
Tofu (firm) – 11 grams
Lentils (cooked) – 12 grams
Cannellini beans (cooked) – 10 grams
Black beans (cooked) – 10 grams
Pinto beans (cooked) – 10 grams
Edamame (shelled, cooked) – 9 grams
Chickpeas (cooked) – 9 grams
Green peas (cooked) – 6 grams
Dairy and Dairy Alternatives
Cottage cheese (1 cup) - 28 grams
Greek yogurt (1 cup) - 24 grams
Kefir (1 cup) - 11 grams
Parmesan or Swiss cheese (1 oz) - 8 grams
Whole milk (1 cup) - 8 grams
Soy milk (organic) (1 cup) - 7 grams
Cheddar or Mozzarella cheese (1 oz) - 6 grams
Hemp milk (1 cup) - 4 grams
Grains/Grain-derived
Couscous (1/2 cup) - 6 grams
Rolled oats (1/2 cup) - 5 grams
Ezekiel bread (1 slice) - 4 grams
Quinoa (1/2 cup) - 4 grams
Wheat germ (2 tbsp) - 4 grams
Buckwheat (1/2 cup) - 3 grams
Brown rice (1/2 cup) - 2 grams
Protein pasta by Barilla (red lentil) (2 oz) - 25 grams
Protein pasta by Barilla (chickpea pasta) (2 oz) - 21 grams
Seeds (All 1 tablespoon)
*Hulled = de-shelled
Hemp seeds (hulled*) - 3.2 grams
Pumpkin seeds (hulled*) - 2.5 grams
Sunflower seeds (hulled*)- 2.3 grams
Chia seeds - 2 grams
Sesame seeds - 1.6 grams
Flax seeds - 1.3 grams
Nuts (All 1 ounce)
Peanuts - 7 grams
Almonds - 6 grams
Pistachios - 6 grams
Cashews - 5 grams
Walnuts - 4 grams
Hazelnuts - 4 grams
Vegetables
Spinach (1 cup cooked) - 5 grams
Artichoke (1 cup cooked) =
Collard greens (1 cup cooked) - 5 grams
Callaloo (1 cup) - 3 grams
Kale (1 cup) - 2.5 grams
Swiss chard (1 cup) - 3 grams
Brussel sprouts (1 cup) - 4 grams
Broccoli (1 cup) - 3 grams
Powered Products
Spirulina (1 tablespoon) - 4 grams
Nutritional yeast (2 tablespoons) - 7 grams
Protein powder (2 scoops) - 20 grams
Vegan Plant Fusion protein powder (1 scoop) - 20 grams
Powdered peanut butter (2 tablespoons) - 6 grams
Beverages & Soups
Plant Protein Shakes (All dairy-free)
OWYN, Pro Elite plant- protein, (also gluten-free) 32 grams (link)
OWYN, Complete Nutrition shake, (also gluten-free) - 26 grams (link)
Kate Farms High Protein Nutrition Shake - 25 grams (link)
OWYN Plant‑Based Protein Shake - 20 grams (link)
Pirq Plant‑Based Protein Shake (also gluten-free) - 21 grams (link)
Ripple Vanilla Plant Protein - 20 grams (link)
Orgain Organic Plant‑Based Nutrition Shake
Bars & Packaged Snacks
Benefits of Protein
Protein is made up of small building blocks called amino acids. These amino acids are like puzzle pieces that fit together to form different proteins in our body. Protein…
helps our bodies build and repair tissues, such as muscles and skin.
is essential for the formation of muscle fibers and the maintenance of their structure. B
supports muscle recovery process and encourage muscle growth.
help us maintain a healthy weight because it keeps us feeling full and satisfied for longer periods of time.
makes hormones and enzymes. These hormones help regulate our body's functions, while enzymes assist in important chemical reactions.
supports our immune system by producing antibodies that fight off infections.
The Science Of How Protein Suppresses Appetite
Hormonal Response — Protein increases hunger-suppressing hormones GLP-1, CCK, and PYY, while decreasing ghrelin, the hormone that stimulates appetite.PMC
Slower Digestion — Protein takes longer to digest and slows gastric emptying, keeping food in the stomach longer and extending feelings of fullness. NiHTEK
High Thermic Effect of Food (TEF) — ~20–30% of protein calories are used just to digest and metabolize it (vs. 5–10% carbs, 0–3% fats). This higher metabolic cost activates the sympathetic nervous system, slightly increases core temperature, raises metabolic rate for hours, and contributes to suppressed appetite. PMC
Amino Acid Signaling to the Brain — As protein is digested, amino acids enter the bloodstream and signal to hypothalamic satiety centers that nutrient needs are being met, reducing cravings and further eating. PMC
Resources
https://theproof.com/optimising-protein-intake-for-resistance-training-plant-based-athletes/
Harvard Health - The Scoop on Protein Powder - https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
Academy of Nutrition and Dietetics - Protein in Vegetarian and Vegan Diets - https://students.dartmouth.edu/health-service/sites/students_health_service.prod/files/students_health_service/wysiwyg/protein_vegetarian_nutrition.pdf
Cleveland Clinic - What are Complete Proteins? - https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins
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