Most (reasonably healthy) diets provide enough protein. Eating a variety of foods will ensure that you also get all of the amino acids you need.

Animal protein and vegetable protein have largely the same effects on health. It’s the protein package that’s likely to make a difference. A 6-ounce steak is a great source of protein—about 40 grams worth. But it also delivers about 38 grams of fat, 14 of them saturated. That’s more than 60 percent of the recommended daily intake of saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

When choosing protein-rich foods, pay attention to what you’re getting along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains offer healthy fibre, vitamins and minerals, which makes them excellent options. They are also not as acidic as animal proteins and will help maintain a more alkaline ph balance. The best choices for animal protein are fish and poultry. If you are partial to red meat, stick with the leanest cuts, eat moderate portion sizes, and make it only an occasional treat in your diet, not a staple.

Recommended protein intake is approximately: .08 grams of protein per kilo of body weight.

List of foods and their protein content:

Beef:
  • Hamburger, 4 oz – 28 grams
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams protein per ounce
Chicken:
  • Chicken breast, 3.5 oz – 30 grams
  • Chicken thigh (average) – 10 grams
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams
Fish:
  • Most fish fillets/steaks are about 22 grams of protein per 3 ½ oz (100 grams), or 6 grams per oz
  • Tuna, 6 oz can – 40 grams
Pork:
  • Pork chop (average) – 22 grams
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams
  • Bacon, 1 slice (average) – 3 grams
Eggs and Dairy:
  • Egg, large – 6 grams
  • 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 to 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy):
  • Tofu, ½ cup – 20 grams
  • Tofu, 1 oz – 2.3 grams
  • Soy milk, 1 cup – 6 to 10 grams
  • Most beans (black, pinto, lentils, etc), 1/2 cup – 7-10 grams
  • Soy beans, ½ cup cooked – 14 grams
  • Split peas, ½ cup cooked – 8 grams
Nuts and Seeds:
  • Peanut butter, 2 Tablespoons – 8 grams
  • 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

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