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
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 Power: 16 g per 1 cup serving
Tofu
Protein Power: 12 g per 3 oz. serving
Frozen Yogurt
Protein Power: 6 g per 1/2 cup serving
Eggs
Protein Power: 6 g per 1 large egg
Whey Protein
Protein Power: 24 g per scoop, on average
Steak (Top or Bottom Round)
Protein Power: 23 g per 3 oz. serving
Ground Beef (95% Lean)
Protein Power: 18 g per 3 oz. serving
Pork Chops (Boneless)
Protein Power: 26 g per 3 oz. serving
Chicken Breast (Boneless and Skinless)
Protein Power: 24 g per 3 oz. serving
Turkey Breast
Protein Power: 24 g per 3 oz. serving
Corned Beef
Protein Power: 24 g per 3 oz. serving
Chicken
Protein Power: 21 g per 3 oz. serving
Roasted Beef
Protein Power: 18 g per 3 oz. serving
Canadian Bacon
Protein Power: 15 g per 3 oz. serving
Chorizo
Protein Power: 21 g per 3 oz. serving
Pepperoni
Protein Power: 18 g per 3 oz. serving
Roasted Turkey Breast
Protein Power: 18 g per 3 oz. serving
Jerky
Protein Power: 13 g per 1 oz. serving
Lamb
Serving size 3oz, 20 grams of protein, 248 calories.
Veal
Serving size 3oz, 16 grams of protein, 96 calories.
Bison
Serving size 3oz, 18 grams of protein, 93 calories
Yellow Fin Tuna
Protein Power: 25 g per 3 oz. serving
Halibut
Protein Power: 23 g per 3 oz. serving
Octopus
Protein Power: 25 g per 3 oz. serving
Sockeye Salmon
Protein Power: 23 g per 3 oz. serving
Tilapia
Protein Power: 21 g per 3 oz. serving
Anchovies
Protein Power: 24 g per 3 oz. serving
Light Tuna
Protein Power: 22 g per 3 oz. serving
Sardines
Protein Power: 21 g per 3 oz. serving
Cod
Serving size 4oz, 24 grams of protein, 138 calories
Crab
Serving size 1 cup, flaked, 22 grams of protein, 160 calories
Shrimp
Serving size 3oz, 20 grams of protein, 129 calories.
Navy Beans
Protein Power: 20 g per 1 cup serving
Dried Lentils
Protein Power: 13 g per 1/4 cup serving
Peanut Butter
Protein Power: 8 g per 2 tbsp. serving
Mixed Nuts
Protein Power: 6 g per 2 oz. serving
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