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Special Reports November 2015 Issue

Protein Power

Getting plenty of protein doesn’t have to mean chowing down on a big, thick porterhouse. Leaner cuts of red meat are good protein sources, as are poultry, fish and plants (especially legumes). Here are some healthy foods high in protein (all amounts are for one cup or three ounces of meat, except as noted):

Ricotta cheese (part skim) 28g

Cottage cheese (low-fat) 28g

Chicken breast (roasted) 26g

Pork tenderloin (broiled) 26g

Turkey (white meat, roasted) 25g

Tuna (yellowfin, cooked) 25g

Beef round steak 24g

Soybeans 22g

Crab (canned) 24g

Ground beef (95% lean, broiled) 22g

Tuna (light, canned in water) 22g

Salmon 22g

Sardines (canned) 21g

Tofu 20g

Rainbow trout 20g

Halibut 19g

White beans (canned) 19g

Lentils 18g

Greek yogurt (varies by brand) 23g

Pinto beans 15g

Lima beans 15g

Chickpeas 15g

Yogurt (varies by brand) 12g

Nuts and seeds are also high in protein, but because of their calorie density should be consumed in smaller quantities. A quarter-cup of almonds, for example, contains 7.5 grams of protein and 207 calories. A quarter-cup of pumpkin seeds has 8.8 grams of protein, 169 calories. The same holds for nut butters: Two tablespoons of peanut butter total 7.1 grams of protein, 191 calories.

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