From lean meats to leafy greens, there are plenty of protein-packed foods to choose from – it may surprise you to know that you can get 19g of protein from half a cup of chickpeas!
See below for good protein sources and the amounts found in a selection of foods:
Lean meats
Pork beef, lamb, veal
- 1 grilled lean beef fillet steak (135g) 38g protein
Poultry
Chicken, duck, turkey, eggs
- 1 grilled chicken breast (100g) 33g protein
- 1 boiled egg (50g) 6g protein
Fish and seafood
Fish, mussels, oysters, scallops, clams, prawns, shrimps, crab, crayfish
- 1 can tuna in spring water (100g) 25g protein
Dairy products
Milk, cheese (especially cottage cheese), yoghurt
- 1 cup of low-fat milk 9.5g protein
- 2cm cube Edam cheese (8g) 2g protein
- 1 pottle plain, low fat yoghurt (150g) 7g protein
Nuts and seeds
Nut pastes and butters, walnuts, macadamias, hazelnuts, cashews, almonds, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds
- 10 almonds (12g) 2.5g protein
- Pistachios (30g) 6g protein
- Chia seeds (2 Tbsp) 6g protein
- Peanut butter (1 Tbsp) 5g protein
Legumes and beans
Tofu, all beans, lentils, chickpeas, split peas
- Tofu (100g) 8g protein
- Lentils (1 cup) 18g protein
- Broad beans (1 cup) 11g protein
Vegetables
Broccoli, spinach, brussels sprouts
- 1 potato 4g protein
- Peas (1 cup) 7g protein
- Edamame beans (1 cup) 18g protein
Bread
Varies between brands
- 1 slice multigrain bread (45g) 4g protein
- 1 slice white bread (40g) 3g protein
