Meat, poultry and fish
Food Serving size Protein grams
bacon 3 slices 6
beef (ground, lean) 3 ounces 21
chicken breast (cooked) 3 ounces 26
cod (Atlantic) 3 ounces 19
haddock (smoked) 3 ounces 21
ham (meat only, roasted) 3 ounces 21
hot dog (beef) 1 each 7
pork (ground) 3 ounces 22
salmon (Atlantic) 3 ounces 22
sausage link (pork/beef) 1 link 9
shrimp (fresh) 3 ounces 17
tuna (canned, light) 3 ounces 22
turkey (light meat) 3 ounces 25
turkey (ground) 3 ounces 23

Dairy products
Food Serving size Protein grams
cheddar cheese 1 1/2 ounces 11
cottage cheese 1/2 cup 13
cream cheese 1 1/2 ounces 3
milk (buttermilk) 1 cup 8
milk (2 percent) 1 cup 8
milk (skim) 1 cup 8
mozzarella cheese 1 1/2 ounces 10
Parmesan cheese (grated) 2 tablespoons 4
yogurt (low fat) 1 cup 10

Eggs
Food Serving size Protein grams
scrambled 1/2 cup 12
substitute 1/2 cup 15
whole 1 egg 6

Beans
Food Serving size Protein grams
black beans (cooked) 1/2 cup 8
hummus (fresh) 1/2 cup 6
kidney beans (canned) 1/2 cup 7
navy beans (canned) 1/2 cup 10
refried beans 1/2 cup 8
soybeans (boiled) 1/2 cup 14


Nuts
Food Serving size Protein grams
almonds (toasted) 1/2 cup 14
cashews (dry roasted) 1/2 cup 10
peanut butter 2 tablespoons 8
peanuts (dry roasted) 1/2 cup 17
pistachios (dry roasted) 1/2 cup 10
sunflower seeds (dry roasted) 1/2 cup 12
walnuts (English, dried) 1/2 cup 9

Thank you.

Highly appreciated

Thank you. I am glad it can help.

This is only a reference, there are 1000's of foods out there to choose from.
Note: Some of these foods pack a lot of calories, so eat them in moderation; you don't need to avoid them.

Good to know!