Food With Good Protein Sources

Foods that are highest in protein typically include lean meat, poultry, fish, and other seafood. There are also good protein sources from eggs, beans/legumes, nuts, seeds and soy products. Milk, yoghurt and cheese also provide good alternatives.

Protein Rich Food Type

(Amount of protein per 100 grams of food)

Meat/Poultry

• Beef lean, cooked: 0.28 gram
• Beef (85%lean/15%fat), cooked: 0.26 gram
• Chicken lean, cooked: 0.28 gram
• Pork lean, cooked: 0.25 gram
• Turkey lean, cooked: 0.29 gram

Seafood

• Cod, cooked: 0.23 gram
• Salmon, cooked: 0.22 gram
• Salmon, raw: 0.20 gram
• Tuna, raw: 0.19 gram
• White Meat fish, cooked (e.g., Halibut): 0.18 gram
• Clams, cooked: 0.26 gram
• Prawns, cooked: 0.24 gram

Diary

• Egg, 1 large, 50grams: 0.13 gram
• Oatmeal, Quaker Instant: 0.16 gram
• Milk: 0.03 gram
• Yogurt (vanilla, fruit variety): 0.04 gram

TouFu

• Tofu, steam: 0.08 gram
• Tofu, fried: 0.17 gram
• Soya Milk: 0.03 gram

Nuts

• Almond nuts: 0.21 gram
• Pistachios: 0.20 gram
• Cashews: 0.16 gram
• Peanuts: 0.26 gram
• Peanut Butter: 0.25 gram
• Walnuts: 0.16 gram

Cheeses

• Parmesan: 0.38 gram
• Cheddar: 0.25 gram
• Mozerrella: 0.28 gram

Lentils & Peas

• Black beans, boiled: 0.09 gram
• Chickpeas, boiled: 0.09 gram
• Peas, boiled: 0.05 gram
• Lentils, boiled: 0.09 gram

Seeds

• Chia seeds: 0.17 gram
• Flax seeds: 0.18 gram
• Pumpkin seeds: 0.30 gram
• Sunflower seeds: 0.21 gram

Protein Powder

• Whey protein powder: 0.58 gram
• Pea protein powder: 0.75 gram

Fruits

• Avocado: 0.02 gram
• Guava: 0.03 gram

Vegetables

• Asparagus: 0.02 gram
• Broccoli: 0.03 gram
• Brussels sprouts: 0.03 gram
• Cauliflower: 0.02 gram
• Mustard green: 0.03 gram

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