|
Food |
Amount |
Grams of Protein |
|
Meat, Fish, Poultry |
||
|
Hamburger |
4 oz. (125 g.) broiled |
30 |
|
Chicken breast |
4 oz. (125 g.) roasted |
35 |
|
Haddock |
4 oz. (125 g.) cooked |
27 |
|
Tuna |
5 oz. (145 g.) |
33 |
|
Lunch meat |
4 oz |
20 |
|
Eggs |
1 large |
6 |
|
Beans, nuts |
||
|
Kidney beans |
1/2 cup |
6 |
|
Navy beans |
1/2 cup |
7 |
|
Garbanzo beans (chick peas/hummus |
1/2 cup |
6 |
|
Tofu (soybeans)(extra firm) |
3.5 oz |
11 |
|
Peanuts |
1/4 cup |
9 |
|
Peanut Butter |
1 tbsp |
4.5 |
|
Almonds, dried |
12 nuts |
3 |
| Gardenburger (original) |
2.5 oz. (75 g.) patty |
6 |
| Baked beans |
1 cup |
14 |
| Lentil soup |
10.5 oz. |
11 |
|
Dairy |
||
|
Low-fat cottage cheese |
1/2 cup |
15 |
|
Milk (1%) |
1 cup (8 ounce glass) |
8 |
|
Yogurt (whole, skim) |
1 cup |
11 |
|
Cheddar cheese |
1 oz |
7 |
|
Ice cream, frozen yogurt |
1/2 cup |
4 |
|
Processed cheese (American) |
2 oz |
13 |
|
Breads, cereals, grains |
||
|
Macaroni and cheese |
1/2 cup |
9 |
|
Pasta |
1 cup cooked |
8 |
|
Bagel |
2 oz |
6 |
|
Raisin bran |
1 oz (2/3 cup) |
3 |
|
Rice |
1 cup cooked |
3 |
|
Bread |
1 slice |
2 |
|
Vegetables |
||
|
Baked potato |
1 large |
4 |
|
Peas, green |
1/2 cup |
4 |
|
Corn |
1/2 cup |
2 |
|
Lettuce |
1/4 head |
1 |
|
Carrot |
1 large |
1 |
|
Fruits |
||
|
Banana, orange, apple |
1 medium |
1 |
Sources: Sports Nutrition Guidebook, Clarke, N. (4th ed. Human Kinetics 2008) at p. 131, Table 7.2; food labels and J. Pennington, 1998, Bowes & Church's Food Values of Portions Commonly Used (17th ed. Lippencott).
Revised June 27, 2010
