Protein List

Proteins are complex large, molecules that play many critical roles in the body thereby doing most of the work in the cells. Proteins are essential for function, structure and regulation of the tissues and organs. The basic unit of the proteins is called amino acids, there are 20 different types of amino acids, 9 of which are essential and must be supplied by your diet, 6 which are conditionally essential which must be supplied by your diet in special circumstances and 5 that are non-essential meaning the body can make it. Our bodies need a continuous supply of amino acids to build new tissue such as hair, nails or growing muscle to name a few. The body also uses proteins to replace worn-out cells and cell structures such as red blood cells and cells lining your stomach. When old cells are broken down and replaced, some of their amino acids are conserved to build new structures, this is called protein turnover.

Here is a list of Proteins below according to serving size in relation to grams and calories produced. The list Contains sources from meat, dairy and Plants. For more information about Proteins visit our previous article about What is a protein, the benefits, what eating too much can do to you and a host of other information, also remember to sign up for your free workout and meal plan after going through the list! Have fun

Milk and Alternatives

Cheese

Serving size 1 slice, 7 grams of protein, 106 calories.

Greek Yogurt

Protein Power: 23 g per 8 oz. serving

Cottage Cheese

Protein Power: 14 g per 1/2 cup serving

*Swiss Cheese

Protein Power: 8 g per 1 oz. serving

*Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

Milk, 2%

Protein Power: 8 g per 1 cup serving

Protein Smoothies Drink

Protein Smoothies Drink

Protein Power: 16 g per 1 cup serving

Tofu

Tofu

Protein Power: 12 g per 3 oz. serving

Frozen Yogurt

Frozen Yogurt

Protein Power: 6 g per 1/2 cup serving

Meats
Eggs

Eggs

Protein Power: 6 g per 1 large egg

Whey Protein

Whey Protein

Protein Power: 24 g per scoop, on average

Steak (Top or Bottom Round)

Steak (Top or Bottom Round)

Protein Power: 23 g per 3 oz. serving

Ground Beef

Ground Beef (95% Lean)

Protein Power: 18 g per 3 oz. serving

Pork Chops

Pork Chops (Boneless)

Protein Power: 26 g per 3 oz. serving

Chicken Breast (Boneless and Skinless)

Chicken Breast (Boneless and Skinless)

Protein Power: 24 g per 3 oz. serving

Turkey Breast

Turkey Breast

Protein Power: 24 g per 3 oz. serving

Corned Beef

Corned Beef

Protein Power: 24 g per 3 oz. serving

Chicken

Chicken

Protein Power: 21 g per 3 oz. serving

Roasted Beef

Roasted Beef

Protein Power: 18 g per 3 oz. serving

Canadian Bacon

Canadian Bacon

Protein Power: 15 g per 3 oz. serving

Chorizo

Chorizo

Protein Power: 21 g per 3 oz. serving

Pepperoni

Pepperoni

Protein Power: 18 g per 3 oz. serving

Roasted Turkey Breast

Roasted Turkey Breast

Protein Power: 18 g per 3 oz. serving

Jerky

Jerky

Protein Power: 13 g per 1 oz. serving

Lamb

Lamb

Serving size 3oz, 20 grams of protein, 248 calories.

Veal

Veal

Serving size 3oz, 16 grams of protein, 96 calories.

Bison

Bison

Serving size 3oz, 18 grams of protein, 93 calories

Sea Food
Yellow Fin Tuna

Yellow Fin Tuna

Protein Power: 25 g per 3 oz. serving

Halibut

Halibut

Protein Power: 23 g per 3 oz. serving

Octopus

Octopus

Protein Power: 25 g per 3 oz. serving

Sockeye Salmon

Sockeye Salmon

Protein Power: 23 g per 3 oz. serving

Tilapia

Tilapia

Protein Power: 21 g per 3 oz. serving

Anchovies

Anchovies

Protein Power: 24 g per 3 oz. serving

Light Tuna

Light Tuna

Protein Power: 22 g per 3 oz. serving

Sardines

Sardines

Protein Power: 21 g per 3 oz. serving

Cod

Cod

Serving size 4oz, 24 grams of protein, 138 calories

Crab

Crab

Serving size 1 cup, flaked, 22 grams of protein, 160 calories

Shrimp

 

Shrimp

Serving size 3oz, 20 grams of protein, 129 calories.

Plants
Navy Beans

Navy Beans

Protein Power: 20 g per 1 cup serving

Dried Lentils

Dried Lentils

Protein Power: 13 g per 1/4 cup serving

Peanut Butter

Peanut Butter

Protein Power: 8 g per 2 tbsp. serving

Mixed Nuts

Mixed Nuts

Protein Power: 6 g per 2 oz. serving

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