Dairy

Milk:
Whole: 1qt – 32 grams
Skim: 1qt – 36 grams
Powered: 1 cup – 30 grams

Unsweetened Soy Milk: 1 cup – 8 grams
Yogurt: skim, 1 cup – 8 grams
Greek Yogurt: 1 cup – 15 grams
Custard, baked: – 13 grams
Ice Cream: 1 cup – 6 grams
Ice Milk: 1 cup – 9 grams

Cheese:
Cottage: 1 cup – 34 grams
Cheddar: ½ cup – 14 grams
Cream: 1/2 oz – 6 grams
Roquefort: 1 oz- 6 grams
Swiss: 1 oz – 6 grams

 

Meat and Eggs

Eggs: 2 – 12 grams
Beef: 3oz – 21 grams
Steak: 3oz – 20 grams
Corned Beef: 3oz – 22 grams
Chicken/broiled: 3oz – 23 grams
Lamb: 4oz – 24oz
Pork: 3oz – 18 grams
Ham: 3oz – 16 grams
Turkey: 3½oz – 27 grams
Veal: 3oz – 23 grams
Kidney/braised: 3½oz – 33 grams
Frankfurter: 2 – 14 grams

Seafood:
Clams/steamed: 3oz – 12 grams
Cod/broiled: 3½oz – 28 grams
Crab meat: 3oz – 14 grams
Fish Sticks/breaded: 5 – 19grams
Flounder/baked: 3½oz – 30 grams
Haddock/fried: 3oz – 16 grams
Halibut/broiled: 3½oz – 26 grams
Lobster/steamed: ½ med – 18 grams
Shrimp/steamed: 3oz – 23 grams
Swordfish/broiled: 1 steak – 27 grams
Tuna/canned: 3 oz – 26 grams
Salmon: 4 oz – 24 grams

 

Vegetables

Artichoke: 1 – 2 grams
Asparagus: 6 spears – 1 gram

Beans:
Green: 1 cup – 1 gram
Lima: 1 cup – 8 grams
Navy: ¾ cup – 11grams
Red Kidney: 1 cup – 15 grams
Soybeans: 1 cup – 22 grams
Pinto: 1 cup – 16 grams

Beet Greens: 1 cup – 5 grams
Broccoli: 1 cup – 1 gram
Cabbage: 1 cup – 1 gram
Carrots: 1 cup- 1 gram
Cauliflower: 1 cup – 3 grams
Celery: 1 cup – 1 gram
Corn: 1 ear – 4 grams
Lentils: 1 cup – 15 grams
Mushrooms: ½ cup – 2 grams
Peas: 1 cup – 3 grams
Split peas: ½ cup – 8 grams
Potatoes: ¾ cup – 4 grams

Squash:
Summer: 1 cup – 1 gram
Winter: 1 cup – 4 grams

Tomatoes: 1 cup -2 grams
Turnip Greens: 1 cup – 4 grams
Turnips: 1 cup – 1 gram
Fruits: 1 cup – 1-2 grams
Dates: 1 cup – 4 grams

 

Grains

Bran Flakes: 1 cup – 3 grams

Bread:
Cracked Wheat: 1 slice – 1 gram
Rye: 1 slice – 2 grams
Whole Wheat: 1 slice – 2 grams

Cornmeal: 1 cup – 9 grams
Soy Flour: 1 cup – 5 grams
Whole Wheat Flour: 1 cup 12 grams
Macaroni/uncooked: 1 cup – 5 grams
Macaroni/ cheese: 1 cup – 18 grams
Whole Wheat Spaghetti: 2oz – 7 grams
Whole Wheat Penne: 1 cup – 7 grams
Oatmeal: 1 cup – 14 grams
Rice/uncooked: 1 cup – 14 grams
Brown Rice: 1 cup – 16 grams
Wheat germ: 1 cup – 17 grams
Barilla Plus Rotini: 2oz – 10 grams
Quinoa: 1 cup – 22 grams

 

Nuts

Sunflower Seeds: ½ cup – 12 grams
Almonds/Cashews: ½ cup – 12 grams
Peanuts: 1/3 cup – 13 grams
Peanut Butter: 1/3 cup – 13 grams
Sesame Seeds: ½ cup – 9 grams
Walnuts: ½ cup – 7 grams
Brewer’s Yeast: ¼ cup – 13 grams

 

Sneaky Ways to Increase Protein In Your Diet

Milk Shakes: From nonfat dry milk (reconstituted, ice and flavorings), Spirutein Protein Powder

Protein Bars and Shakes: Make sure they are low in sugar / carb

Roasted Soy Nuts: Buy at the health food store or make your own by soaking soy beans in water in a refrigerator for 2 nights, changing the water once. Drain and roast in a 300 degree oven on a lightly oiled pan until light brown.

Cheese, Cheese Cheese: Add grated cheese to eggs, sandwiches, casseroles salads, snacks, whole wheat crackers or celery. Cottage Cheese has the highest protein content with 34 grams per cup.

Non-fat dry milk: Add to hamburgers, meatballs, meatloaf, casseroles, and breads.

Soy Flour: Add to bread ¼ cup when baking

Eggs: Keep hard boiled eggs in the refrigerator for snacking, breakfast, or salads

Sunflower Seeds/Walnuts/Almonds: Add to sandwiches and salads / natural peanut butter or other nut butters

Wheat Germ: Add to baked goods and old fashioned oatmeal

Brewer’s Yeast: Increase needed B vitamins too and helps combat fatigue

Combining Vegetable Proteins to make a complete protein:
Rice + legumes, corn + legumes, wheat + legumes, + wheat + sesame + soybeans, + rice + sesame, + rice + Brewer’s Yeast, beans + corn, vegetables + mushrooms or nuts or sesame seeds.

Beans: Hummus or Use beans as a side dish or in your salad.

Greek Yogurt: Use instead of sour cream or milk

Quinoa: Use instead of rice