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Chart of protein foods

This article contains a chart of protein foods that could be incorporated into you diet. The recommended daily intake for protein is roughly 45 to 60 grams per day. As shown below in the chart of protein foods, meals that are high in protein include meats, milk & cheese, eggs, peanut butter, and various dried beans & peas.

  • Bacon - 100g: 25g
  • Baked potato - 8oz: 9g
  • Beef - 1oz: 7g
  • Bread - 1 slice: 4g
  • Cereal - 1/2cup: 4g
  • Cheese - 1oz: 7g
  • Egg - Medium: 6g
  • Fish - 1oz: 7g
  • Ham - 100g: 18g
  • Lentils (dry) - 1oz: 6.5g
  • Low fat yoghurt - 150g: 8g
  • Milk - 1cup: 8g
  • Ostrich - 1oz: 10g
  • Peanuts - 1oz: 7g
  • Poultry - 1oz: 7g
  • Red Beans - 1oz: 6g
  • Sausages - 100g: 12g
  • Tofu - 100g: 8g
  • However, different types of foods in the chart of protein foods have different types of benefits. For example:

  • Beans: Contains the most protein of all the vegetables, plus the fiber keeps you full for hours
  • Poultry: Most of the saturated fats can be eliminated by removing the skin
  • Fish: Offers the heart healthy omega-3 fatty acids and is in general less fatty than red meats
  • Whole Grains: one slice of whole grain bread provides 4 grams of protein plus the nutritional benefits of consuming whole grains and fiber
  • Red Meats: is probably the most unhealthy of the protein foods since it has the most saturated fats
  • In addition to the chart of protein foods, here are some simple suggestions that you can take to incorporate more protein into your day to day diet.

  • Add powdered milk to beverages, puddings, mashed potatoes, cooked cereals, milkshakes, and yogurt (3g / tablespoon)
  • Add eggs to meat salads, cooked cereals, macaroni and cheese, meat loafs, casseroles (6g / egg)
  • Add cheese to snacks, sandwiches, casseroles, mashed potatoes (7g / ounce)
  • Use whole milk in recipes that require milk (8g / cup)
  • Use peanut butter as a spread on crackers, toast, bagels, bananas, and various other fruits (4g/tablespoon)
  • Add tofu to your stir fries and salads (8g / 100g)
  • Be sure you have plenty of foods in the chart of protein foods to maintain a healthy lifestyle!


    The content provided on this website is intended for information purposes only. It is not intended to replace professional medical advice. Please consult a health care provider prior to going on a diet or consuming nutritional supplements. It is important to get a professional opinion of the impacts of the nutrition supplements listed on this website.
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