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What foods have the most protein

hugerobb

hugerobb

VIP Strength Advisor
Sep 15, 2010
2,027
56
#1
Thought I would post this for the new people to the game of Iron

Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein. Helpful information:

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon),slice – 5 – 6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,509
3,312
#2
Now that would make 1 great sandwich!

Thanks for the quicklist
 
Last edited:
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
#4
Chicken is a topic that I'm having trouble with.... Haha. I have been eating loads of it lately, but it's hard for me to find a steadfast number to use for protein/oz. I have been using a conservative amount compared to yours (about 1 gram less per oz than you). Doesn't seem like a lot, but on days when I intake 20+ ounces of chicken, that's a big difference in my daily calculations.

Do you have a specific source that your rely on for this information?
 
Mantus

Mantus

Member
Dec 18, 2011
38
2
#5
Make a salad with Beans, Chicken/Eggs/Beef, lettuce, olives pickles cucumbers..
Yea a salad sounds good right now..

Ruby Tuesday is right next to me..
I like the Burgers and my girl loves the steak.

Salad bar is nice to have but the glass
is too close to the food it's hard to get my arms in there
and the utensils are so small.. like they don't want you getting alot..

Cute girls though :)
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
983
250
#6
I got the same way tired of chicken, every meal is crazy, I can't do it. My meals consist of cheep meet, stew beef, ground beef, tuna pork chops, and chicken and every meal is something different. Got to have a cook day. Make your meals for the week.
 
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