Pure Wellness Centers

Protein in Foods

Protein Content of Common Foods
(In Grams) 

Grains:
Amaranth: 1 cup, 28
Bagel: 1, 9
Dinner roll: 1, 2.4
WW Bread: 1 slice, 2.4
English Muffin: 1, 4.5
Bran Flakes: 1 cup, 4.8
Oatmeal: 1 cup, 6
Sugar Frosted Flakes: 1 cup, 2
Rice Cake: 1, 0.7
Rye Crisp: 1 square, 6
Wheat thins: 8. 1.0
Brown rice: 1 cup, 14.5
Egg noodles: 1 cup, 6.6
Millet: 1 cup, 22.6
Quinoa: 1 cup, 22
Popcorn: 1 cup, 1.5
Spaghetti (WW) 1 cup, 8.4

Legumes:
Black Beans: 1 cup, 15
Garbanzo Beans: 1 cup, 14.5
Lentils: 1 cup, 18
Split Peas: 1 cup, 16
Soybeans: 1 cup, 28.6

Dairy:
Cheddar Cheese: 1 oz, 7.1
Cottage Cheese: 1 cup, 25
Feta Cheese: 1 oz, 4.0
Jack Cheese: 1 oz, 6.9
Whole Milk: 1 cup, 8
Yogurt -plain: 1 cup, 8
Yogurt - skim: 1 cup, 13
Egg: 1, 6
Soy milk: 1 cup, 4-8

Fish:
Cod: 3 oz, 19.4
Crab: 3 oz, 16.5
Halibut: 3 oz, 22.7
Oysters: 3 oz, 12
Salmon - pink: 3 oz, 16.8
Salmon - sockeye: 3 oz, 23.2
Shrimp: 3 oz, 17.8
Tuna in water: 1 can, 42

Meat:
Flank Steak: 4 oz, 22
Lean Grd Beef: 4 oz, 28
Round Steak: 4 oz, 22
Lamb chop: 4 oz, 25.5
Bacon: 3 slices, 5.8
Ham: 3.5 oz, 18.5
Roll Chicken: 2 slices, 11
Chicken - drumstick: 1, 14
Chicken: 3.5 oz, 27
Turkey: 3.5 oz, 28
Turkey Roll: 2 slices, 10.3 

Nuts and Seeds:
Almonds: 1 oz, 4.6: 1 cup, 26.4
Almond Butter: 1 Tbs, 2.4
Cashews: 1 oz, 4.4: 1 cup, 24
Hazelnuts: 1 oz, 3.7
Peanuts: 1 oz, 6.6
Peanut Butter: 1 T, 4
Pumpkin Seeds: 1 oz, 7.0: 1cup, 40.6
Sunflower Seeds 1 oz 6.5: 1cup, 35
Sesame Butter (Tahini): 1 Tbs, 2.6
Walnuts: 1 oz, 4.1: 1 cup, 14.8 

Vegetables:
Broccoli: ½ cup, 2.3
Carrot: ½ cup, 0.9
Baked Potato: 1 large, 4.7
Zucchini: ½ cup, 0.6

Misc:
Spirulina: 1 cup, 8.6
Tempeh: 100 gm, 19
Tofu, firm: 1/2c, 10

Compiled by Tom Ballad, RN, ND, www.PureWellnessCenters.com