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Sources of Protein
The foods below are all good sources of protein. The listed protein amounts are averages. Many foods that are relatively high in protein are also high in fat, so the chart indicates the percentage of fat accompanying each food. Try to limit your intake of protein sources that derive more than 30 percent of their calories from fat.
Food Source
Dairy and Eggs |
Protein
(Grams) |
Fat
Calories |
| Cheddar cheese, 1 oz. |
7 |
70% |
| Cottage cheese (2%), 1/2 cup |
16 |
17% |
| Egg, 1 medium |
6 |
68% |
| Ice cream, hard, vanilla, 1/2 cup |
2 |
48% |
| Milk, skim, 1 cup |
8 |
5% |
| Mozzarella, part skim, 1 oz. |
8 |
56% |
| Ricotta, part skim, 1/2 cup |
10 |
53% |
| Yogurt, low-fat, plain, 1 cup |
12 |
25% |
| Meat and Fish (4oz.) |
Protein
(Grams) |
Fat
Calories |
| Chicken, light meat, roasted, no skin |
31 |
26% |
| Ground beef, extra lean, broiled |
33 |
56% |
| Sirloin steak, choice cut, trimmed, broiled |
35 |
37% |
| Tuna, canned, in water |
33 |
12% |
| Turkey breast, roasted, no skin |
24 |
6% |
| Grains |
Protein
(Grams) |
Fat
Calories |
| Oatmeal, 1 cup cooked |
6 |
12% |
| Rice, brown, 1 cup cooked |
5 |
4% |
| Spaghetti, 1 cup cooked |
6 |
5% |
| Whole wheat bread, 2 slices |
6 |
13% |
| Legumes and nuts |
Protein
(Grams) |
Fat
Calories |
| Almonds, 1 oz. |
6 |
82% |
| Cashews, dry roasted, 1 oz. |
4 |
71% |
| Lentils, 1/2 cup cooked |
8 |
4% |
| Lima beans, 1/2 cup cooked |
8 |
3% |
| Peanut butter, 2 Tbsp. |
10 |
76% |
| Red kidney beans, 1/2 cup canned |
8 |
4% |
| Soybeans, 1/2 cup cooked |
10 |
33% |
| Tofu, 4 oz. |
9 |
55% |
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