Healthy Protein Foods Chart For Vegetarians And Non Vegetarians

Healthy Protein Foods Chart For 

Vegetarians And Non Vegetarians

Healthy Protein Foods Chart For Vegetarians And Non Vegetarians

Legumes, Grains, Vegetables:

Name of Food		Serving Size (cup)		Calories		Protein (g)
(Cooked)
Pinto Beans		½		197		11
Adzuki Beans		½		147		9
Lentils		½		101		9
Edamame		½		95		9
Black Beans		½		114		8
Red Kidney Beans		½		112		8
Chickpeas		½		134		7
Black-eyed Peas		½		100		7
Fava Beans		½		94		7
Wheat Berries		½		151		6
Kamut		½		126		6
Lima Beans		½		105		6
Quinoa		½		111		4
Peas, Green		½		59		4
Spinach, cooked		½		41		3

Meat, Poultry, Eggs:

Food (Cooked)		Serving Size		Calories		Protein (g)
Chicken, skinless		3 oz		141		28
Steak		3 oz		158		26
Turkey, roasted		3 oz		135		25
Lamb		3 oz		172		23
Pork		3 oz		122		22
Ham		3 oz		139		14
Egg, large		1 egg		71		6

Seafood:

Food (Cooked)		Serving Size (oz)		Calories		Protein (g)
Salmon		3		155		22
Tuna		3		99		22
Shrimp		3		101		20
Lobster		3		76		16
Scallops		3		75		14

Nuts and Seeds:

Food		Serving Size		Calories		Protein (g)
Soy Nuts		1 oz		120		12
Pumpkin Seeds		1 oz		159		9
Peanuts		1 oz		166		7
Peanut Butter		1 Tbsp		188		7
Almonds		1 oz		163		6
Pistachios		1 oz		161		6
Flax Seeds		1 oz		140		6
Sunflower Seeds		1 oz		140		6
Chia Seeds		1 oz		138		5
Walnuts		1 oz		185		4
Cashews		1 oz		162		4

Dairy Products:

	Food			Serving Size		Calories		Protein (g)
	Greek Yogurt			6 oz		100		18
	Cottage Cheese			4 oz		81		14
	(1% fat)
	Regular Yogurt			1 cup		100		11
	(nonfat)
	Milk, Skim			1 cup		86		8
	Soy milk			1 cup		132		8
	Mozzarella (part			1 oz		72		7
	skim)
	String Cheese			1 piece (0.75 oz)		50		6
	(nonfat)