If you’re trying to lose weight, it’s really beneficial to include a lot of high-protein foods in your diet. Protein keeps you full for longer, so you end up consuming fewer calories throughout the day. Here is a list of high protein foods and the protein content.
Beef
* Burger, 4 oz – 28 grams of protein
* Steak, 6oz – 42 grams
* Most cuts of beef: 7 grams of protein per ounce
Chicken
* Chicken breast, 3.5 oz – 30 grams of protein
* Chicken thigh – 10 grams (for medium size)
* Thigh – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams
Fish
* Most fish fillets or steaks contain approximately 22 grams of protein per 3 1/2 oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can – 40 grams of protein
Pork
* Pork chop, average – 22 grams of protein
* Bundle or pork loin, 4oz – 29 grams
* Ham, 3 oz portion – 19 grams
* Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon, sliced - 5 – 6 grams
Eggs and Dairy
* Egg, large – 6 grams of protein
* Milk, 1 cup – 8 grams
* Cottage cheese, 1/2 cup – 15 grams
* Yogurt, 1 cup – usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per ounce
* Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per ounce
* Hard cheeses (parmesan) – 10 grams per ounce
Beans (including soybeans)
* Tofu, 1/2 cup 20 grams of protein
* Tofu, 1 ounce, 2.3 grams
* Soy milk, 1 cup – 6 -10 grams
* Most beans (black, pinto, lentil, etc.) about 7-10 grams of protein per half cup of cooked beans
* Soybeans, 1/2 cup cooked – 14 grams of protein
* Split peas, 1/2 cup cooked – 8 grams
Nuts and seeds
* Peanut Butter, 2 Tbsp – 8g protein
* Almonds, 1/4 cup – 8g
* Peanuts, 1/4 cup – 9g
* Cashews, 1/4 cup – 5g
* Pecans, 1/4 cup – 2.5g
* Sunflower seeds, 1/4 cup – 6g
* Pumpkin seeds, 1/4 cup – 19g
* Flax seeds – 1/4 cup – 8g
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