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Doctor approved. Evidence-based advice. Healthier, happier you.

PROTEIN SOURCES

Animal-based sources of protein

  • Chicken breast (4 ounces): 31 grams
  • Chicken thighs (4 ounces): 27 grams
  • Beef (ground – 95% lean): 27 grams
  • Beef, steak (sirloin 3 ounces): 23 grams
  • Cottage cheese (1/2 cup): 13 grams
  • Egg (1 egg): 7 grams
  • Cod (3 ounces): 15 grams
  • Halibut (3 ounces) 19 grams
  • Salmon (3 ounces): 21 grams
  • Tilapia (3 ounces): 21 grams
  • Pork chop (lean: 3 ounces): 18 grams
  • Pork tenderloin (3 ounces): 22 grams
  • Whey protein powder (1 serving): 30 grams
  • Bacon (1 slice): 3 grams
  • Shrimp (3 ounces): 19 grams
  • Tuna (3 ounces): 24 grams
  • Turkey breast (3 ounces): 26 grams
  • Deli meat (Turkey, chicken, or ham: 4 ounces): 20 grams
  • Ground turkey (3 ounces): 16 grams

Vegetarian/Vegan Sources

  • Quinoa (1/2 cup): 11 grams
  • Lentils (1/2 cup): 12 grams
  • Beans (1/2 cup): 10 grams
  • Chickpeas (1/2 cup): 11 grams
  • Chickpea pasta (1 serving): 14 grams
  • Almond butter (2 tbsp.): 7 grams
  • Almonds (1 ounce): 6 grams
  • Cashew (1 ounce): 5 grams
  • Edamame (1 cup): 17 grams
  • Hemp seeds (3 tbsp.): 9 grams
  • Hummus (2 tbsp.): 2 grams
  • Peanut butter (2 tbsp): 7 grams
  • Peanuts (1 ounce): 7 grams
  • Pine nuts (1 ounce) 4 grams
  • Pumpkin seeds (1 ounce): 5 grams
  • Refried beans (1/2 cup): 7 grams
  • Ricotta cheese (part skim: ½ cup): 14 grams
  • Sunflower seeds (1/4 cup): 6 grams
  • Tempeh (1 cup): 31 grams
  • Tofu (1/2 cup): 10 grams
  • Greek yogurt (1 cup): 15 grams