The trouble with a lot of high protein foods is that they're also high in saturated fat. If you're looking to add more protein to your diet, here's a list of great-tasting, high protein foods that are also low in fat from our friends at the Harvard School of Public Health:
Food
Serving
Weight in grams
Protein grams
% Daily Value*
Hamburger, extra lean
6 ounces
170
48.6
97
Chicken, roasted
6 ounces
170
42.5
85
Fish
6 ounces
170
41.2
82
Tuna, water packed
6 ounces
170
40.1
80
Beefsteak, broiled
6 ounces
170
38.6
77
Cottage cheese
1 cup
225
28.1
56
Cheese pizza
2 slices
128
15.4
31
Yogurt, low fat
8 ounces
227
11.9
24
Tofu
1/2 cup
126
10.1
20
Lentils, cooked
1/2 cup
99
9
18
Skim milk
1 cup
245
8.4
17
Split peas, cooked
1/2 cup
98
8.1
16
Whole milk
1 cup
244
8
16
Lentil soup
1 cup
242
7.8
16
Kidney beans, cooked
1/2 cup
87
7.6
15
Cheddar cheese
1 ounce
28
7.1
14
Macaroni, cooked
1 cup
140
6.8
14
Soymilk
1 cup
245
6.7
13
Egg
1 large
50
6.3
13
Whole wheat bread
2 slices
56
5.4
11
White bread
2 slices
60
4.9
10
Rice, cooked
1 cup
158
4.3
9
Broccoli, cooked
5 inch piece
140
4.2
8
Baked potato
2x5 inches
156
3
6
Corn, cooked
1 ear
77
2.6
5
Nutritive Value of Foods, USDA
*The Percent Daily Value for protein is based on 50 grams of protein in a 2,000 calorie diet.
thanks for the list of protein foods: also i cannot eat meat now the meats that i am use to eating, is really bad for me so the doc. said i cannot eat meats. in othere words vegiterian. this list of proteins will help a lot. if you have any comments for me on the veg. diet, i wold welcome it. thanks. my email address is folgers_girl@hotmail.com
Hello: i do not know if you got my mail here,so i will tell you in short. the doc. says now that i cannot eat meat period. not even fish or chicken. no meat period. this list of proteins will help. Do you have a list of Meat substitutes?? this will help also. thanks.. Rosemary
Hello again: just thought of something else i half to watch: my kidneys. the fruits are a nooooooooooooo. kidneys are bad. so the fruits are out so there has to be another substitute. if you have any suggestions please send me an email. need help with this. the acid in the fruits are what i am talking about. for instatance is oranges and grapefruits. and i love grapefruits with a passion.thanks please help. folgers_girl
Tough situation! Try drinking soy milk, adding more whole grains like lentils, and stick to poultry and fish for your meats. Tuna or chicken salad is a great prep-ahead meal (when you're nursing, you're usually hungry a lot and often without time to fix something). Sweet and Sour Tofu with vegetables over brown rice would be a nice high-protein dinner.
List of High Protein Foods
Posted by Dave K.
The trouble with a lot of high protein foods is that they're also high in saturated fat. If you're looking to add more protein to your diet, here's a list of great-tasting, high protein foods that are also low in fat from our friends at the Harvard School of Public Health:
Nutritive Value of Foods, USDA
*The Percent Daily Value for protein is based on 50 grams of protein in a 2,000 calorie diet.
Source: Harvard School of Public Healthy