Protein Rich Food Chart
Q: Can I Get Protein from Real Food?
A: YES! And, we recommend it. While protein supplementation might be necessary, getting protein from real food is the best way to get your protein in as you also reap the benefits of the other nutrients found in these whole foods.
Q: Where Can I Find a Simple List of Protein-Rich Foods?
A: This article references some good sources of protein but we've made it even easier for you and listed some of our favourite protein rich foods below!
|
Food Item |
Quantity/Serving |
Amount of protein (g) |
|
Egg |
1 large egg |
6g |
|
Egg Whites |
⅓ cup |
10g |
|
1% Cottage Cheese |
½ cup |
12g |
|
2% Greek Yogurt |
¾ cup |
16g |
|
Nuts |
¼ cup |
6g |
|
All Natural Peanut Butter |
2 tbsp |
8g |
|
2% Milk |
1 cup |
8g |
|
Sprouted Bread |
2 slices |
10g |
|
White Fish |
3.5 oz cooked |
26g |
|
Salmon |
3.5 oz cooked |
25g |
|
Chicken Breast |
3.5 oz cooked |
20g |
|
Lean Ground Beef |
3.5 oz cooked |
20g |
|
Ground Turkey |
3.5 oz cooked |
25g |
|
Steak |
3.5 oz cooked |
25g |
|
Pumpkin Seeds |
⅓ cup |
4g |
|
Edamame |
½ cup |
8g |
|
Lentils |
1 cup cooked |
18g |
|
Chickpeas |
1 cup |
39g |
|
Pasta |
1 cup cooked |
6g |
|
Quinoa |
1 cup cooked |
8g |