Day 17: High Protein Food Options

Examples Of High Protein Foods

 

Beef

•Hamburger patty, 4 oz – 28 grams
•Steak, 6 oz – 42 grams
•Most cuts of beef – 7 grams per oz

Chicken

•Chicken breast, 3.5 oz - 30 grams
•Chicken thigh – 10 grams
•Drumstick – 11 grams
•Wing – 6 grams
•Chicken meat, cooked, 4 oz – 35 grams

Fish 

•Fish fillets or steaks, 3.5 oz cooked - 22 grams 

•Tuna, 6 oz can - 40 grams  

Pork 

•Pork chop - 22 grams 

•Pork tenderloin, 4 oz – 29 grams 

•Ham, 3 oz  – 19 grams 

•Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams 

•Bacon, 1 slice – 3 grams 

•Canadian-style bacon, slice – 5 grams  

Eggs 

•Egg, large - 6 grams 

Protein Powder 

•Whey 21-25 g per serving 

•Pea or Dairy Free 17 g per serving

 Nuts and Seeds 

•Almonds, ¼ cup – 8 grams  

•Cashews, ¼ cup – 5 grams 

•Pecans, ¼ cup – 2.5 grams 

•Sunflower seeds, ¼ cup – 6 grams 

•Pumpkin seeds, ¼ cup – 8 grams 

•Flax seeds – ¼ cup – 8 grams