Protein is the what your body needs to grow muscles. Without the right amount of protein your body will cannibalize your muscle tissue for a energy source.
I realized eating a big steak for dinner wasn’t enough protein in a day to maximize my muscle growth from the workouts I am doing. My body seems stuck in a rut.
I read in a article published in a Max Muscle magazine that for my body weight of 200lbs I need 160 grams or protein a day or if I split that into 4 meals 40 grams a meal, 5 meals 32 grams a meal. My concern was where to get that amount of protein from without having to eat 5 steaks a day. So today I Google protein sources and it came up with this chart.
The Protein Content of Common Foods
The best way to get the protein your body needs is from food. Once you have determined how much protein your body needs, it’s time to determine the best food sources.
Plant-Based Sources
Protein Content (g)
Tempeh (4 oz.)
17-21
Tofu, firm (½ cup)
10
Soy milk, plain (8 oz.)
10
Soybeans, black, cooked (½ cup)
14
Soybeans, green, cooked (½ cup)
11
Peanut butter, chunky (2 TBSP)
8
Kidney beans, cooked (½ cup)
8
Black beans, cooked (½ cup)
8
Chick-peas, cooked (½ cup)
8
Hummus (¼ cup)
5
Refried beans, cooked (½ cup)
8
Pinto beans, cooked (½ cup)
7
Lima beans, cooked (½ cup)
5
Peanuts (½ cup)
19
Almonds (½ cup)
15
Pine Nuts (½ cup)
15
Cashews (½ cup)
10
Sunflower Seeds (½ cup)
13
Walnuts (½ cup)
10
Flax Seeds, ground (2 TBSP)
4
Wheat Germ (2 TBSP)
4
Whole Wheat bread (1 oz. Slice)
3
Oatmeal, instant, cooked (1 cup)
6
Broccoli (1 cup)
5
Corn (1 cup)
5
Rice, white (1 cup)
2.5
Rice, brown (1 cup)
4.5
Pasta, cooked (1 cup)
6.5
Animal-Based Sources
Protein Content (g)
Chicken, boneless, cooked (3 oz.)
27
Turkey, roasted (3 oz.)
25
Ground Turkey, cooked (3 oz.)
23
Roast Beef, lean, cooked (3 oz.)
24
Ground Beef, lean, cooked (3 oz.)
24
Beef Sirloin, cooked (3 oz.)
24
Pork, roast, trimmed (3 oz.)
25
Ham, cooked (3 oz.)
21
Tuna, canned in water (3 oz.)
23
Tuna, fresh, cooked (3 oz.)
26
Yogurt, low-fat, plain (8 oz.)
12
Frozen Yogurt (½ cup)
2.5
Milk (8 oz.)
8
Cheese (1 oz.)
7
Cream Cheese (2 TBSP)
4
Egg (1 medium)
6
Egg White (1)
3.5
Egg Substitute (¼ cup)
6
Cottage Cheese ( ½ cup)
14
Cod, cooked (3 oz.)
20
Salmon (3 oz.)
22
Shrimp, boiled (3 oz.)
21
Lobster, baked or broiled (3 oz.)
17
Ice Milk, soft-serve (1 cup)
10
Sources: Health Canada, Nutrient Value of Some Common Foods (1999); Tufts University School of Medicine; Harvard University; USDA National Nutrient Data Bank
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