Getting enough protein in your diet?

Ok this is a big fat mother of all protein posts if I have every seen one before. Any questions about how much protein is in a particular food should be easily answered here. We have 3 parts. The first is just a simple way to figure out how many grams of protein you should get and a couple of simple menus that show what you need to eat to get there. The second part contains pictures of food and what 20 grams of protein looks like. The third part is just a real long alphabetical list of food and how much protein is in that food.


When planning out your caloric intake, start with protein. 1 gram for every pound of lean mass is a MINIMUM. For me this number is 160. If you aren’t sure about your numbers, take your bodyweight and subtract 20% (BW x .8). When you calculate everything out you will find that getting this much protein probably won’t leave much room for carbs and fats. If you find this to be the case, then you have a good reason to believe that to this point you haven’t been getting enough protein, and I’d bet dollars to low-carb fat free donuts that increasing your protein intake will have a positive effect on your diet.

What does eating 200 grams of protein a day look like?

Whey  Shake w/ Milk
6 Egg Whites
1 Can of Tuna Or Chicken Breast
Whey  Shake w/ Milk
6-8oz Chicken Breast or Tuna
6-8oz Chicken Breast


250 g  chicken breast

230 g  cottage cheese

6  eggs

250 g  cottage cheese with dry fruits

130 g rice (I measure it dry before boiling; it’s half a cup)

+ any amount of veggies

Total: 2549 kcal

Protein: 187 g


10 hard-boiled eggs

460 g 0% cottage cheese

250 g  cottage cheese with dry fruits

+ any amount of veggies

Total: 2013 kcal

Protein: 186 g

Eat something like this everyday and “fill in” the rest of your eating around this. Becareful you don’t add in too many carbs and fats or you will go over your caloric requirments.

PART 2 Where can you get your protein?

People who aren’t used to reading food labels usually have no idea how many grams of protein they’re getting. The following list of foods can help eyeball protein portions. Building every meal around a portion of at least 20 g of protein is good place to start for women figuring 6 meals x 20g of protein equals 120g/day. For a man either go with 30 grams x 6 meals for 180 grams total or go with  25 grams x 7 for 175 grams.

20 grams of protein =

Protein powder (whey) 21 grams protein powder (whey isolate)
83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
Egg whites 182 grams egg whites (5 egg whites)
94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
Tuna 80 grams canned tuna (packed in water)
84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat
Turkey 80 grams turkey
88 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.8 g fat
Scallops 118 grams scallops
91 kcal, 20 g protein, 0.7 g carbs, 0.4 g sugar, 0.8 g fat
Chicken breast 87 grams chicken breast
91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
Shrimps 75 grams shrimps
99 kcal, 20 g protein, 0.9 g carbs, 0.0 g sugar, 1.7 g fat
White fish 143 grams codfish
101 kcal, 20 g protein, 0.4 g carbs, 0.0 g sugar,  2.1 g fat
Seitan 76 grams seitan
110 kcal, 20 g protein, 6.1 g carbs, 0.0 g sugar, 0.6 g fat
(Seitan is a vegetarian meat-subtitute made from gluten, the main protein of wheat.)
Fat free Greek yogurt 194 grams fat-free Greek yogurt
111 kcal, 20 g protein, 7.8 g carbs, 7.8 sugar, 0.0 fat
Spirulina 33 grams spirulina
123 kcal, 20 g protein, 6.3 g carbs, 0.0 sugar, 2.0 fat
Spirulina is a kind of sea weed rich in protein. However, eating 33 grams of spirulina powder in one go is too much and above the recommended serving size.
Ham 125 grams ham
125 kcal, 20 g protein, 2.5 g carbs, 2.5 g sugar, 3.8 g fat
(but careful: high in sodium)
Quorn 138 grams Quorn – meat substitute made of mycoprotein (mushroom protein)
130 kcal, 20 g protein, 6.2 g carbs, 0.8 g sugar, 2.8 g fat
Red meat 105 grams lean beef
131 kcal, 20 g protein, 0.8 g carbs, 0.0 g sugar, 5.3 g fat
Mussels 182 grams mussels
131 kcal, 20 g protein, 4.5 g carbs, 0.9 g sugar, 3.6 g fat
Fat free yogurt 400 grams fat-free yogurt
144 kcal, 20 g protein, 16 g carbs, 16 g sugar, 0 g fat
NB: although fat-free yogurt contain protein, it is not a good food to rely on for your protein intake if you’re looking to lose weight as you’re also getting 16 g of milk sugar (lactose) along with the 20 g of protein.
Cottage cheese 179 grams cottage cheese
159 kcal, 20 g protein, 4.1 carbs, 4.1 sugar, 7 g fat
Sardines 88 grams sardines
174 kcal, 20 g protein, 0.1 carbs, 0.0 sugar, 10.4 g fat
Mushrooms 667 grams mushrooms (uncooked) (I put the cooked mushrooms in the picture because the 667 g of raw mushrooms were taking too much volume for the plate)
180 kcal, 20 g protein, 20 g carbs, 10 g sugar, 2 g fat
Tofu 167 grams tofu
192 kcal, 20 g protein, 1.7 g carbs, 0.7 g sugar, 11.7 g fat
Feta cheese 121 grams feta cheese(10% fat)
194 kcal, 20 g protein, 0.1 g carbs, 0.1 g sugar, 12.5 g fat
(but careful: high in sodium)
Ground beef 105 grams ground beef
196 kcal, 20 g protein, 0.5 g carbs, 0.4 g sugar, 12.6 g fat
Edamame 185 grams edamame(soy beans)
204 kcal, 20 g protein, 4.4 g carbs, 1.9 g sugar, 11.9 g fat
Tempeh 103 grams tempeh(fermented soy product)
207 kcal, 20 g protein, 13.3 g carbs, 0.0 g sugar, 8.2 g fat
Eggs 159 grams eggs (3 whole eggs)
225 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 15.7 g fat
Lentils 235 grams lentils
228 kcal, 20 g protein, 33.2 g carbs, 0.0 g sugar, 1.6 g fat
Red kidney beans 250 grams red kidney beans
240 kcal, 20 g protein, 37.5 g carbs, 1.3 g sugar, 1.3 g fat
Salmon 105 grams salmon
245 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 17.9 g fat
Chick peas 313 grams chick peas
325 kcal, 20 g protein, 45.9 g carbs, 0.0 g sugar, 6.9 g fat
Surimi 222 grams surimi
278 kcal, 20 g protein, 26.7 g carbs, 10 g sugar, 10 g fat
Surimi is fish-based food product. It is a processed food and not the healthiest choice but it is a cheap source of protein.

PART 3 Food items with listed protein amounts

dry roasted unblanched—1oz—5 grams
Planters—1oz—6 grams
Almond meal—1oz—11 grams

canned in oil—5 pieces—6 grams

boiled—4oz—4 grams
S&W hearts marinated—1/2 cup—2 grams

cooked —4 spears—2 grams

avocado—1—4 grams

cooked—3 strips—6 grams

egg, plain, poppy seeds—1—8 grams
cinnamon raisin—1—7 grams

striped baked—3oz—19 grams

baked beans plain—1/2 cup—6 grams
refried—1/2 cup—8 grams

brisket braised—3oz—21 grams
chuck pot roast—3oz—23 grams
corned beef brisket—3oz—15 grams
corned beef canned—3oz—10 grams
eye round roasted—3oz—24 grams
filet broiled—3oz—21 grams
flank broiled—3oz—22 grams
ground broiled—3oz—22 grams
ground fried—3oz—21 grams
porterhouse steak—3oz—21 grams
roast beef med—2oz—12 grams
shortribs braised—3oz—18 grams
t-bone steak—3oz—21 grams

buttermilk—1—2 grams
plain—1—4 grams
w/egg—1—11 grams
w/egg & bacon—1—17
w/egg& sausage—1—19 grams
w/egg & steak—1—19 grams

Black Beans
cooked—1 cup—15 grams

Blackeye Peas
cooked—1 cup—13 grams

cheese—2—13 grams

fresh baked—3oz—22 grams

oat cooked—1/2 cup—4 grams

Brazil Nuts
dried unblanched—1oz—4 grams

chapattis as prep w/fat—1 (2 1/2oz)—6 grams
cornstick—1 (1.3oz)—2 grams
Cracked wheat—1 slice—2 grams
Focaccia rosemary—3.5oz—6 grams
French—1oz—3 grams
Irish Soda—2oz—4 grams
Italian—1oz—3 grams
Oat bran—1 slice—3 grams
Paratha—4.4oz 1 piece—10 grams
Pita—1 reg 2oz—5 grams
pumpernickel—1 slice—3 grams
rye—1 slice—3 grams
seven grain—1 slice—3 grams
sourdough—1 slice—3 grams
Thomas English muffin—1—4grams
white—1 slice—2 grams
whole wheat—1 slice—3 grams

spears cooked—1/2 cup—3 grams
birds eye w/cheese sauce—1/2 package—5 grams

Brussels Sprouts
fresh—1/2 cup—2 grams

Wolffs kasha med. Cooked—1/4 cup— 64 grams!

cooked—1/2 cup—3 grams

baked—3oz—19 grams

cheese—-12 oz—48 grams

Canadian Bacon
jones slices—1—3 grams

fresh cooked—3oz—19 grams

dry roasted—1oz—4 grams

fresh—3oz—15 grams

black granular—1 tbsp—4 grams
red granular—1tbsp—4 grams

American—1oz—4 grams
bel paese—3 1/2oz—25 grams
blue—1oz—6 grams
brick—1oz—7 grams
brie—1oz—8 grams
camembert—1 wedge—8 grams
cheddar—1oz—7 grams
cheddar low fat—1oz—9 grams
Colby—1oz—7 grams
Colby low fat—1oz—9 grams
Edam—1oz—4 grams
Feta—1oz—7 grams
Fontina—1oz—7 grams
Gjetost—1oz—3 grams
Goat soft—1oz—5 grams
Gouda—1oz—7 grams
Gruyere—1oz—8 grams
Limburger—1oz—8 grams
Mozzarella—1oz—6 grams
Mozzarella part skim—1oz—7 grams
Muenster—1oz—7 grams
Parmesan—1 tbsp—2 grams
Provolone—1oz—7 grams
Ricotta—1/2 cup—14 grams
Romano—1oz—9 grams
Roquefort—1oz—6 grams
Stilton blue—1.4oz—9 grams
Swiss—1oz—8 grams
Whey cheese—3.5 oz—15 grams

roasted—I cup—5 grams

breast & wing fried—2 pieces—36 grams
broiler/fryer breast w/skin roasted—1/2 breast(3.4oz)—29 grams
broiler/fryer breast w/skin stewed—1/2 breast(3.9oz)—30 grams
broiler/fryer breast w/o skin—-1/2 breast(3oz)—27 grams
broiler/fryer drumstick w/skins, floured, fried—1.7oz—13 grams
broiler/fryer drumstick w/skins roasted—1.8oz—14 grams
broiler/fryer drumstick w/skins stewed—2oz—14 grams
broiler/fryer drumstick w/o skin fried—12 grams
broiler/fryer drumstick w/o skin stewed—1.6oz—13 grams
broiler/fryer skin roasted—from ?chicken(2oz)—11 grams
broiler/fryer thigh w/skin, battered, fried—3oz—19 grams
broiler/fryer thigh w/skin, floured, fried—2.2oz—17 grams
broiler/fryer thigh w/skin stewed—2.4oz—17 grams
broiler/fryer thigh w/o skin fried—1.8oz—15 grams
broiler/fryer thigh w/o skin roasted—1.8oz—13 grams
broiler/fryer thigh w/o skin stewed—1.9oz—14 grams
broiler/fryer w/skin floured, fried—1/2 chicken (11oz)—90 grams
broiler/fryer w/skin roasted—1/2 chicken (10.5oz)—82 grams
broiler/fryer w/skin stewed—1/2 chicken (11.7oz)—82 grams
broiler/fryer wing w/skin battered, dipped, fried—1.7oz—10 grams
broiler/fryer wing w/skin floured, fried—1.1oz—8 grams
broiler/fryer wing w/skin roasted—1.2oz—9 grams
broiler/fryer wing w/skin stewed—1.4oz—9 grams
canned w/broth—I can (5oz)—31 grams
Cornish hen w/o skin roasted—1/2 hen (2oz)—13 grams
Cornish hen w/o skin roasted—1 hen (3.8oz)—25 grams
Cornish hen w/skin roasted—1/2 hen(4oz)—25 grams
Cornish hen w/skin roasted—1 hen(8oz)—51 grams
Drumstick breaded & fried—2 pieces (5.2)—30 grams
Oven roasted breast of chicken—2oz—11 grams
Thigh breaded & fried—2 pieces(5.2oz)—30 grams

chickpeas—1 cup—12 grams

con carne w/beans—8.9oz—25 grams

chips milk chocolate—1 cup—12 grams
chips semisweet—1 cup(6oz)—7 grams

cooked—20 small—23 grams
raw—20 small—23 grams

hot cocoa—1 cup—9 grams

atlantic cooked—3oz—19 grams
pacific baked—3oz—21 grams

caf?au lait—1 cup—4 grams
cappuccini—8oz—4 grams
coffee con leche—1 cup—4 grams
mocha—1 mug (9.6oz)—3 grams

cream style—1/2 cup—2 grams
on the cob—1 ear—4 grams

Cottage Cheese
creamed—1 cup—26 grams
dry curd—1 cup—25 grams
lowfat 1%—1 cup—28 grams
lowfat 2%—1 cup—31 grams

cooked—1/2 cup—3 gram

Alaska king cooked—3oz—16 grams
Baked—3.8 oz—29 grams
Blue cooked—3oz—17 grams
Crab cakes—1 cake(2.1oz)—12 grams
Soft shell—1 (4.4oz)—11 grams

Cranberry Beans
cranberry beans—1 cup—14 grams

cheese/plain—1 (2oz)—5 grams

plin—1 cup—4 grams

whole—10—2 grams
Deli Meats/ Cold Cuts
bologna beef—1oz—4 grams
bologna pork—1oz—4 grams
braunschweiger pork—1oz—4 grams
headcheese pork—1oz—5 grams
liverwurst—1oz—4 grams
pepperoni—1 slice—1 gram
salami—1 slice—4 grams
corned beef—1oz—5 grams
pastrami—1oz—5 grams
genoa—1oz—6 grams

w/ Skin roasted—1/2 duck(13.4oz)—73 grams

smoked—3.5oz—19 grams

cooked any style—1—6 grams

eggnog—1 cup—10 grams

Fava Beans
canned—1/2 cup—7 grams

dried—10—6 grams
*fresh= 0 grams

fried—3.2oz—13 grams
cooked—3oz—21 grams

French Toast
w/ butter? slices—10 grams

Green beans
cut—1/2 cup—3 grams

cooked—3oz—21 Grams

cooked/smoked—3oz—21 grams

Atlantic/pacific cooked—3oz—23 grams
Greenland baked—3oz—16 grams
Ham * highest protein content per brand
Alpine lace cooked—2oz—9 grams
Armour deviled canned—3oz—14 grams
Carl budding honey ham—1oz—5 grams
hansel ‘n Gretel Virginia—1oz—5 grams
Healthy choice deli cooked—6 slices(2oz)—10 grams
Hormel curemaster—3oz—14 grams
Kraus—1oz—5 grams
Louis rich dinner slices—3.3oz(1 slice)—16 grams
Oscar Myer deli smoked—4 slices—9 grams
Lower sodium—3 slices—10 grams
Russer Canadian maple—2oz—9 grams
Underwood deviled—2.08oz—8 grams
Underwood deviled light—2.08oz—11 grams

double patty w/bun—1 reg—30 grams
double patty w/bun—1 large—38 grams
double patty w/bun and cheese—reg—28 grams
single patty w/ bacon cheese bun—1 large—32 grams
single patty w/bun—1 large—23 grams
single patty w/bun—1 reg—12 grams
single patty w/bun and cheese—1 large—30 grams
triple patty w/bun—1 large—50 grams
triple patty w/bun and cheese—1 large—56 grams

roasted—1oz—4 grams

chicken simmered—5oz—11 grams

atlantic kippered—1 fillet (1.4oz)—10 grams
atlanic cooked—3oz—20 grams
atlantic pickled—1oz—4oz

Hot Dog
beef—1 (2oz)—7 grams
beef & pork—1 (2oz)—6 grams
chicken—1 (1.5oz)—6 grams
corndog—1—7 grams
turkey—1 (1.5oz)—6 grams
w/ bun, chili—1—14 grams
w/ bun plain—1—10 grams

hummus—1/3 cup—4 grams

Ice Cream
ice cream can contain between 2 grams to 9 grams per serving…see brand label

beef simmered—3oz—22 grams

kasha—1 (7oz)—7 grams
potato—1 (7oz)—8 grams

cubed lean braised—3oz—29 grams
cubed lean broiled—3oz—24 grams
ground broiled—3oz—21 grams
loin chop w/bone broiled—1 chop (2.3oz)—16 grams
rib chop lean broiled—3oz—19 grams
shank lean braised—3oz—24 grams

beef pan fried—3oz—23 grams
chicken stewed—5oz—34 grams

cooked—1 cup—30 grams
newburg—1 cup—46 grams
steamed—1 (5.7 oz)—43 grams

atlantic cooked—3oz—20 grams
canned—1 cup—44 grams

plain/whole wheat—4 grams

Meat Sticks
beef jerky—1oz—11 grams

1%—1 cup—8 grams
2%—1 cup—8 grams
buttermilk—1 cup—8 grams
goat—1 cup—9 grams
skim/whole—1 cup—8 grams

miso—1/2 cup—16 grams

baked—3oz—16 grams

chocolate—1/2 cup—9 grams

blueberry/corn—1(2oz)—3 grams

blue raw—1 cup—18 grams
fresh blue cooked—3oz—20 grams

Navy Beans
cooked—1 cip—20 grams

chow mein—1 cup—4 grams
egg cooked— 1 cup—8 grams
Japanese soba cooked—1 cup—3 grams
Shofar no yolks—2oz— 91 grams!

Nuts mixed
dry roasted w/peanuts—1oz—5 grams

all shapes cooked—1 cup—7 grams
fresh w/egg cooked—2oz—3 grams
protein fortified—1 cup—9 grams

Peanut Butter
chunky/smooth—2 tbsp—8 grams

dry/oil roasted—1oz—7 grams

green—1/2 cup—4 grams
split pea cooked—1 cup—16 grams

cooked—3oz—21 grams

pierogi—3/4 cup—11 grams

Pigeon Peas
dried cooked—1/2 cup—6 grams

cooked—3oz—21 grams

Pink Beans
cooked—1 cup—15 grams

Pinto Beans
eden organic—1/2 cup—5 grams

dry roasted—1oz—4 grams

baked—3oz—21 grams

florida cooked—3oz—20 grams

center loin roasted—3oz—24 grams
loin w/fat broiled—3oz—20 grams
pork roast—2oz—10 grams
spareribs—3oz—26 grams
tenderloin roasted—3oz—24 grams

ocean baked—3oz—18 grams

seeds roasted—1oz—9 grams

cheese—3oz—11 grams
lorraine—3oz—15 grams
mushroom—3oz—9 grams

Red Beans
canned—1/2 cup—6 grams

brown long grain—1/2 cup—3 grams
pilaf—1/2 cup—4 grams
ristotto—6.6oz—6 grams
Spanish—3/4 cup—11 grams
White long grain—1/2 cup—3 grams

pacific cooked—1 fillet (5.2oz)—36 grams

smoked—1oz—5 grams

baked—3oz—22 grams
pink w/bone canned—3oz—17 grams
salmon cake—3oz—18 grams
smoked—1oz—5 grams

in oil w/bone canned—2— 6 grams

bratwurst pork—1 link—12 grams
Italian—2.4oz—13 grams
Kielbasa—2.4oz—8 grams knockwurst pork & beef—1oz—3 grams
Smoked pork—1 link—15 grams
Zungenwurst (tongue)—3.5oz—17 grams
Turkey—2.5oz—11 grams

fried—2 large—6 grams

fruit/plain—1—4 grams

Gorton baked—1 pkg—17 grams

fresh baked—3oz—21 grams

baked—3oz—18 grams
roe baked—3.5 oz—22 grams

fried—3oz—16 grams

Sheepshead fish
cooked—3oz—22 grams

fried—4 large—6 grams
canned—3oz—20 grams
jambalaya—3oz—11 grams

rainbow cooked—3oz—19 grams

cooked—1/2 cup—41 grams

cooked—3oz—22 grams

fried—3.2oz—13 grams
cooked—3oz—21 grams

cheese/spinach—3.5oz—11 grams

dried cooked—1 cup—29 grams
dry roasted—1/2 cup—34 grams

fried—3oz—15 grams

smoked—1oz—9 grams

beef braised—3oz—23 grams

cooked—3oz—22 grams

firm—1/2 cup—20 grams

canned light oil—3oz—25 grams
canned light water—3oz—22 grams
canned white oil/water—3oz—23 grams
fresh cooked—3oz—25 grams

breast—1 slice—5 grams
breaste w/skin roasted—4oz—32 grams
canned w/broth—1/2 can—17 grams
ground cooked—3oz—20 grams
leg w/ skin roasted—2.5 oz—20 grams

cutlet braised—3oz—31 grams
cutlet fried—3oz—28 gramsloin chop braised—2.8oz—24 grams

roasted—3oz—26 grams

white wave seitan—4oz—31 grams
wheat germ toasted—1/4 cup—8 grams

White Beans
canned—1 cup—19 grams

smoked—1oz—7 grams

cooked—3oz—20 grams

baked—3oz—25 grams

fruit low fat—8oz—9 grams
plain—8oz—8 grams
plain low fat—8oz—12 grams
plain no fat—8oz—13 grams
vanilla lowfat—8oz—11 grams


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