Tofu, Meat, Dairy, and More: Foods With Sky-High Protein
There are so many reasons getting ample protein is your diet is essential. If you're trying to double your protein intake for weight loss or reach your RDA for the day (every day), it's important to know which foods bring the most protein to your table at breakfast, lunch, and dinner. Whether you're an omnivore, vegetarian, or vegan, stop relying on protein powders for the nutrients your body needs, and keep this handy chart bookmarked when you're meal planning for the week.
Animal Protein
Type of Protein | Calories | Total Fat (grams) | Protein (grams) |
---|---|---|---|
Roasted chicken thigh, skinless (four ounces) | 236 | 12.3 | 29.3 |
Roasted chicken leg, skinless (four ounces) | 216 | 9.5 | 30.5 |
Roasted chicken breast, skinless (four ounces) | 187 | 4 | 35.2 |
Ground turkey, lean (four ounces) | 189 | 9.5 | 28.4 |
Roasted turkey breast, skinless (four ounces) | 153 | 9.5 | 34 |
Lean beef flank steak (four ounces) | 219 | 9.4 | 31.4 |
Lean beef tenderloin (four ounces) | 202 | 7.4 | 31.7 |
Ground beef, lean (four ounces) | 218 | 8.6 | 33 |
Beef sirloin, lean (four ounces) | 207 | 6.5 | 34.5 |
Sliced ham, lean (four ounces) | 187 | 8.7 | 24.9 |
Pork tenderloin, lean (four ounces) | 185 | 5.4 | 31.8 |
Lean pork chops (four ounces) | 218 | 7.5 | 35.2 |
Veal sirloin, lean (four ounces) | 190 | 7 | 29.7 |
Lamb loin, lean (four ounces) | 244 | 1 | 33.9 |
Cooked shrimp (four ounces) | 112 | 1.2 | 23.7 |
Cooked salmon (four ounces) | 233 | 14 | 25 |
Light tuna, canned (four ounces) | 132 | 0.9 | 28.9 |
Cooked tilapia (four ounces) | 145 | 3 | 29.5 |
Large egg, hard-boiled (one egg) | 78 | 5.3 | 6.3 |
Greek yogurt, low-fat (four ounces) | 83 | 2.6 | 10.6 |
Greek yogurt, nonfat (four ounces) | 68 | 0 | 11.3 |
Cottage cheese, nonfat (four ounces) | 82 | 0.3 | 11.7 |
Cottage cheese, 2% (four ounces) | 90 | 2.5 | 12 |
Cheddar cheese (two ounces) | 229 | 18.8 | 14.1 |
Mozzarella cheese (two ounces) | 160 | 12 | 16 |
Parmesan cheese (two ounces) | 244 | 16.2 | 21.8 |
Whole milk (eight fluid ounces) | 146 | 7.9 | 7.9 |
Milk, 2% (eight fluid ounces) | 122 | 4.8 | 8.1 |
Plant-Based Protein
Type of Protein | Calories | Total Fat (grams) | Protein (grams) |
---|---|---|---|
100% whole-wheat sliced bread (two slices) | 200 | 0 | 6 |
Rolled oats (1/2 cup, cooked) | 190 | 0.5 | 7 |
Quinoa (one cup, cooked) | 222 | 3.6 | 8.1 |
Pistachios, dry-roasted, without salt (one ounce) | 86 | 6.9 | 3.2 |
Almonds (one ounce) | 164 | 14.4 | 6 |
Peanuts (one ounce) | 161 | 14 | 7.3 |
Soy milk (eight fluid ounces) | 90 | 3.5 | 6 |
Edamame, shelled (1/2 cup) | 188 | 8.7 | 16.6 |
Tempeh (four ounces) | 219 | 12.2 | 21 |
Firm tofu (1/2 block) | 235 | 14.1 | 25.6 |
Garbanzo beans (one cup) | 211 | 4.2 | 10.7 |
Black beans (one cup) | 227 | 0.9 | 15.2 |
Lentils, cooked (one cup) | 230 | 0.8 | 17.9 |
Seitan (four ounces) | 120 | 1.3 | 24 |
Texturized vegan protein (TVP) (1/2 cup) | 160 | 0 | 24 |