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Sources of Great Protein

As a Personal Trainer I always give large lists of food options to my clients who request free meals but I decided an easier option would be to create a large list here that I can send to my clients and can be assessed by Anyone interested!

Great Sources of Protein

2% Milk2% milk

Macro nutrients in 1 cup of 2% Milk

Calories: 122

Protein: 8.05 Grams

Carbohydrates: 11.42 Grams

Fat: 4.81 Grams

Almonds

almonds

Macro Nutrients in 1 cup whole almonds

Calories: 827

Protein: 30.4 Grams

Carbohydrates: 28.23 Grams

Fat: 72.42 Grams

Anchovies

anchovies

Macro Nutrients in 1 can (2 oz) Anchovies

Calories: 94

Protein: 13 Grams

Carbohydrates: 0 Grams

Fat: 4.37 Grams

Chicken Breast

boneless skinless chicken breast

Macro Nutrients in 1 cup Diced Boneless Skinless Chicken Breast

Calories: 148

Protein: 31.17 Grams

Carbohydrates: 0 Grams

Fat: 1.67 Grams

Corned Beef

corned beefMacro Nutrients of 1 Cup Diced Corned Beef

Calories: 336

Protein: 24.35 Grams

Carbohydrates: 0.36 Grams

Fat: 25.43 Grams

Cottage Cheese

cottage cheese

Macro Nutrients in 1 Cup (Small Curd) Cottage Cheese

Calories: 232

Protein: 28.1 Grams

Carbohydrates: 6.03 Grams

Fat: 10.15 Grams

Dried Lentils

dried lentils

Macro Nutrients in 1 Cup Dried Lentils

Calories: 621

Protein: 48.44 Grams

Carbohydrates: 108.05 Grams

Fat: 2.05 Grams

Edamame (Soy Beans)

Edamame

Macro Nutrients in 1 Cup Cooked Edamame (Soy Beans)

Calories: 310

Protein: 29.77 Grams

Carbohydrates: 17.77 Grams

Fat: 16.06 Grams

Eggs

eggs

Macro Nutrients in 1 Large Egg

Calories: 74

Protein: 6.29 Grams

Carbohydrates: 0.38 Grams

Fat: 4.97 Grams

Greek Yogurt

greek yogurt

Macro Nutrients in 1 Cup 0% Greek Yogurt

Calories: 130

Protein: 23 Grams

Carbohydrates: 9 Grams

Fat: 0 Grams

Green Peas

green peas

Macro Nutrients in 1 Cup Green Peas

Calories: 117

Protein: 7.86 Grams

Carbohydrates: 20.97 Grams

Fat: 0.58 Grams

Halibut

halibut

Macro Nutrients in 1 Fillet Halibut

Calories: 448

Protein: 84.90 Grams

Carbohydrates: 0 Grams

Fat: 9.34 Grams

Light Tuna

light tuna

Macro Nutrients in 1 Cup Light Tuna

Calories: 179

Protein: 39.29 Grams

Carbohydrates: 0 Grams

Fat: 1.26 Grams

Lean Ground Beef

low fat ground beef

Macro Nutrients in 1 Cup Lean Ground Beef

Calories: 339

protein: 31.18 Grams

Carbohydrates: 0 Grams

Fat: 22.85 Grams

Mixed Nuts

mixed nuts

Macro Nutrients in 1 Cup Mixed Nuts

Calories: 876

Protein: 23.44 Grams

Carbohydrates: 30.64 Grams

Fat: 79.95 Grams

Octopus

octopus

Macro Nutrients in 100 Grams of Octopus

Calories: 82

Protein: 14.91 Grams

Carbohydrates: 2.20 Grams

Fat: 1.04 Grams

Peanut Butter

Macro Nutrients in 100 Grams of Peanut Butter

Calories: 558

 Protein: 25 Grams

Carbohydrates: 20 Grams

Fat: 50 Grams

Peanuts

peanuts

Macro Nutrients in 1 Cup Peanuts

Calories: 854

Protein: 34.57 Grams

Carbohydrates: 31.40 Grams

Fat: 72.50 Grams

Pork Chops

pork chops

Macro Nutrients in 1 Cup Diced Pork Chops

Calories: 335

Protein: 37.40 Grams

Carbohydrates: 0 Grams

Fat: 19.52 Grams

Quinoa

Macro Nutrients in 1 Cup Quinoa

Calories: 229

Protein: 8.01 Grams

Carbohydrates: 42.17 Grams

Fat: 3.55 Grams

Soba Noodles

soba noodles

Macro Nutrients in 1 Cup of Soba Noodles

Calories: 113

Protein: 5.77 Grams

Carbohydrates: 24.44 Grams

Fat: 0.11 Grams

Sockeye Salmon

sockeye salmon

Macro Nutrients in 1/2 Filet of Sockeye Salmon

Calories: 333

Protein: 42.17 Grams

Carbohydrates: 0 Grams

Fat: 16.95 Grams

Steak

Macro Nutrients in 1 Cup Diced Steak

Calories: 338

Protein: 36.57 Grams

Carbohydrates: 0 Grams

Fat: 20.11 Grams

Swiss Cheese

swiss cheese

Macro Nutrients in 1 Cup Diced Swiss Cheese

Calories: 502

Protein: 35.55 Grams

Carbohydrates: 7.10 Grams

Fat: 36.70 Grams

Tilapia

tilapia

Macro Nutrients in 100 Grams of Tilapia

Calories: 96

Protein: 20.08 Grams

Carbohydrates: 0 Grams

Fat: 1.70 Grams

Tofu

Macro Nutrients in 100 Grams Tofu

Calories: 62

Protein: 6.9 Grams

Carbohydrates: 2.4 Grams

Fat: 2.7 Grams

Turkey Breast

turkey breast

Macro Nutrients in 100 Grams of Turkey Breast

Calories: 104

Protein: 17.07 Grams

Carbohydrates: 4.21 Grams

Fat: 1.66 Grams

Walnuts

walnuts

Macro Nutrients of 1 Cup Shelled Walnuts

Calories: 654

Protein: 15.23 Grams

Carbohydrates: 13.71 Grams

Fat: 65.21 Grams

Yellow Fin Tuna

yellow fin tuna

Macro Nutrients in 100 Grams of Yellow Fin Tuna

Calories: 108

Protein: 23.38 Grams

Carbohydrates: 0 Grams

Fat: 0.95 Grams

Conclussion

There are many Sources of Clean Real Protein so there is never a reason to miss out on your daily protein.

Another quick protein Source is Whey Protein powder but each brand has its own macro nutrients so there is no way to accurately list it here

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