Dietary Sources Of Protein
(Make Your Own Choices)
| Legumes |
| |
Black Beans (dry) |
15 gram/cup cooked |
| |
Garbanzo (chickpeas)
(dry) |
41 gram/cup |
| |
Pinto beans (cooked) |
44 gram/cup |
| |
Soybeans (cooked) |
20 gram/cup |
| |
Lentils (cooked) |
16 gram/cup |
| |
Split peas (cooked) |
16 gram/cup |
| |
Kidney beans
(cooked) |
14 gram/cup |
| |
Peanuts |
38 grams/cup |
| Nuts |
| |
Almonds |
26 gram/cup |
| |
Cashews |
24 grams/cup |
| |
Pistachios |
26 grams/cup |
| |
Walnuts |
15 grams/cup |
| |
Pumpkin seeds |
40 grams/cup |
| |
Sunflower seeds |
35 grams/cup |
| Grains |
| |
Wheat gluten |
58 gram/cup |
| |
Wild rice |
23 gram/cup (uncooked) |
| |
Millet |
23 gram/cup (uncooked) |
| Dairy |
| |
Cottage cheese |
25 gram/cup |
| |
Yogurt, nonfat |
13 gram/cup |
| |
Yogurt, plain |
8 gram/cup |
| |
Milk |
8 gram/cup |
| |
Cheese
|
5-7 gram/one
ounce
(not cream cheese) |
| |
Eggs |
6 gram/egg |
Fish
|
15 - 18 grams/3
oz
49 grams/can |
|
| |
| Meat |
| |
Beef |
20 gram/4 oz |
| |
Lamb |
15 gram/4 oz |
| |
Pork |
|
| |
Bacon |
10 gram/4 oz |
| |
Ham |
20 gram/4 oz |
| |
Venison |
24 gram/4 oz |
| |
Chicken |
22 grams/4 oz |
| |
Turkey |
25 grams/4 oz |
|