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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:

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.

Source: Harvard School of Public Healthy

Comments (8)
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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
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
I wonder where ground turkey would come out on this list. I'm thinking close to chicken? Oprah has a great recipe for turkey burgers on her site.
What do you do if you're allergic to beef and beef products (eg, milk, cheese, gelatin) and nursing (beans not a good option for baby)?
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.

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