0.

8g x weight in kg = grams of protein per day

Meat, poultry, & egg

Food Portion size Protein amount (g) Calories (kcal)

Chicken breast 75 g 25 119

Turkey, roasted 75 g 21 116

Beef, steak 75 g 20 230

Beef, lean ground 75 g 22 194

Hamburger 90 g patty 12 275

Beef jerky 20 g 7 81

Pork tenderloin 75 g 21 108

Pork, lean ground 75 g 19 175

Ham, cured 75 g 17 124

Lamb, shank 75 g 21 182

Egg 1 egg, large 6 78

Egg whites From 1 egg, large 3 16

Seafood

Food Portion size Protein amount (g) Calories (kcal)

Salmon, baked 75 g 17 155

Salmon, pink canned 75 g 17 102

Rainbow trout 75 g 18 127

Tuna, light canned 75 g 19 87

Sardines, canned in oil and drained 106 g can 26 220

Shrimp 30 g, 6 medium 6 30

Lobster 77 g 16 75
Scallops 78 g, 6 medium 18 87

Imitation crab meat 67 g 8 68

Dairy

Food Portion size Protein amount (g) Calories (kcal)

Milk, skim 250 mL 9 88

Milk, 1% 250 mL 9 108

Milk, 2% 250 mL 9 129

Milk, whole 250 mL 8 155

Nonfat yogurt 175 mL 8 79

Greek yogurt, plain, 8-12% 175 mL 12 314

Kefir 175 mL 6 104

Sour cream, 5% 15 mL 1 21

Cottage cheese, 1% 125 mL 15 86

Cream cheese, regular 30 mL 2 103

Ricotta cheese 125 mL 15 181

Cheddar cheese 50 g 12 202

Feta 50 g 7 132

Parmesan, grated 15 mL 2 27

Plant-based foods

Food Portion size Protein amount (g) Calories (kcal)

Tofu, firm 150 g 21 189

Tofu, soft 150 g 7 83

Tempeh 150 g 27 296

Peanuts 60 mL 9 217

Walnuts 60 mL 4 166

Cashews 60 mL 5 199
Almonds 60 mL 8 208

Pistachios 60 mL 7 177

Hazelnuts 60 mL 5 215

Brazil nuts 60 mL 5 233

Pine nuts 60 mL 5 230

Sunflower seeds 60 mL 6 189

Flax seeds 30 mL 4 112

Chia seeds 30 mL 4 106

Hemp hearts 30 mL 7 118

Pumpkin seeds 60 mL 9 189

Peanut butter, natural 30 mL 7 184

Almond butter 30 mL 5 205

Tahini 30 mL 5 181

Black beans 175 mL 11 162

Red kidney beans 175 mL 10 161

Navy beans 175 mL 15 219

Soy beans 175 mL 21 220

Pinto beans 175 mL 9 153

Fava beans 175 mL 10 134

Refried beans 175 mL 10 175

Black eyed peas 175 mL 8 135

Lentils 175 mL 13 170

Lima beans 125 mL 6 100

Green peas 125 mL 4 66

Edamame 125 mL 9 100

Chickpeas 175 mL 9 211

Falafel 1 ball or 17 g 2 57

Quinoa 125 mL 2 70

Oats 175 mL 4 99

Cream of wheat 175 mL 2 46

Rice, white 125 mL 2 109

Rice, brown 125 mL 3 115

Barley 125 mL 2 102

Couscous 125 mL 3 93

Popcorn, airpoped 500 mL 2 65

Dry cereal, Bran Flakes 250 mL 5 185

Egg noodles 250 mL 8 225

Pasta, white 250 mL 7 209

Pasta, whole wheat 250 mL 8 183

Bread, whole wheat 1 slice 3 86

Bagel, plain 1 bagel 7 195

Naan ½ slice 7 192

Pita, white 1 pita 5 165

Tortilla, wheat 20cm tortilla 4 159

Asparagus 6 spears 2 18

Avocado ½ avocado 2 161

Beets 125 mL 2 40

Broccoli 125 mL 3 27

Brussel sprouts 4 sprouts 3 33

Spinach 125 mL 3 22

Plant-based beverages (values from Silk)

Almond milk, unsweetened 250 mL 1 40

Oat milk, unsweetened 250 mL 1 70

Soy milk, unsweetened 250 mL 7 85

Protein powders

Food Portion size Protein amount (g) Calories (kcal)

Whey protein powder 50 g, ~1 large scoop 39 176

Plant-based protein powder 50 g, ~1 large scoop 28 194