Protein Sources: How Much Protein is in Each Serving?
- Aishwaryaa Hari Baskaran
- Apr 28, 2024
- 1 min read
Here is the list of food sources you can include in your diet.
To know more about how much 1 cup, 1tbsp, grams are, please check this link
Calculate the corresponding protein content according to how much you add to your diet.
Do know that vegetarian protein sources will not have all the essential amino acids, so including 2-4 varieties daily will help you consume all the essential AAs.
Food Source | Measurement | Protein content |
Cooked Lentils | 1 cup (193G) | 17G |
Tempeh | 100G | 19G |
Tofu | 100G | 7-14 (Depends on brand) |
Paneer | 100G | 15-18(Depends on Brand) |
Cooked black beans | 1 cup | 15G |
Cooked Kidney Beans | 100G | 9G |
Chicken | 100G | 28G |
Mutton/lamb | 100G | 21G |
Salmon | 100G | 20G |
Asparagus | 100G | 2.2G |
Brussels Sprouts | 1Cup | 3G |
Broccoli | 100G | 3G |
Yoghurt | 100G | 3.5G |
Low-fat Greek Yoghurt | (5oz/142G) | 15G |
Low-fat cottage cheese | 1/2 cup | 13G |
Boiled egg | 1 | 6G |
Low-fat or nonfat milk | 1cup | 8G |
Quinoa | 1cup | 8G |
Mixed Nuts | 28G | 6G |
Half a cup black beans | | 100G | 8G |
Peanut Butter | 2tbsp | 8G |
Cheddar cheese | 28G | 6G |
Oats | 1/2 cup | 5G |
Green peas | 1 cup | 8G |
Greek Yoghurt | | 100G | 10G |
Chia seeds | 1tbsp | 3G |
Cooked chickpeas | 1cup/165G | 14G |
Pumpkin seeds | 1tbsp | 4G |
Soy beans | 100g | 17G |
Kala Chana | 100g | 9G |
Black Urad dal | 100g | 25G |
Chick Peas | 100g | 9G |
Green peas (mutter) | 100g | 5G |
Peanuts | 100g | 26G |
Almonds | 100g | 21G |
Mung beans | 100g | 7G |
Chana dal | 100g | 7G |
Red Lentils( Masoor Daal) | 100g | 7G |
Makhana | 100g | 9G |
Soy Chunks (soy wadi) | 100g | 52G |
Besan (Gram Flour) | | 100g | 22G |
Whole Milk | 100ml | 3.5G |
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