High Protein Foods: Quantity and QualityThe following table provides high protein foods including their quality and quantity. These high protein foods are categorized by food types: animal based foods and non-animal based foods.
Animal Products |
Quality of Protein |
Quantity required for 20g |
| Meats | ||
| Beef |
Excellent |
3 oz. |
| Pork |
Excellent |
3 oz. |
| Lamb |
Excellent |
3 oz. |
| Veal |
Excellent |
3 oz. |
| Chicken |
Excellent |
3 oz. |
| Turkey |
Excellent |
3 oz. |
| Eggs & Diary | ||
| Eggs |
Excellent |
3 large eggs |
| Milk |
Excellent |
20 oz. (2 ½ cups) |
| Yogurt |
Excellent |
12 oz. (1 ½ cups) |
| Cheese |
Excellent |
3 oz. |
| Seafood | ||
| Cod |
Excellent |
3 oz. |
| Flounder |
Excellent |
3 oz. |
| Halibut |
Excellent |
3 oz. |
| Salmon |
Excellent |
3 oz. |
| Sea Bass |
Excellent |
3 oz. |
| Trout |
Excellent |
3 oz. |
| Tuna |
Excellent |
3 oz. |
| Lobster |
Excellent |
3 oz. |
| Clams |
Excellent |
3 oz. |
| Shrimp |
Excellent |
3 oz. |
Non-Animal Products |
Quality of Protein |
Quantity required for 20g |
| Grains | ||
| Brown rice |
Good |
3-4 cups (cooked); 1 cups (uncooked) |
| Quinoa |
Excellent |
2 ½ cups (cooked); cups (uncooked) |
| Wheat germ |
Excellent |
¾ cup |
| Wild rice |
Good |
3 cups (cooked); cups (uncooked) |
| Beans/Peas | ||
| Black beans |
Excellent |
1 cups (cooked); ½ cup (uncooked) |
| Chickpeas |
Excellent |
1 cups (cooked); ½ cup (uncooked) |
| Kidney beans |
Good |
1 cups (cooked); ½ cup (uncooked) |
| Lentils |
Good |
1 cup (cooked); cup (uncooked) |
| Pinto beans |
Good |
1 cups (cooked); ½ cup (uncooked) |
| Soybeans |
Good |
1 cup (cooked); cup (uncooked) |
| Split peas |
Excellent |
1 ¼ cups (cooked); 2/5 cup (uncooked) |
| White beans |
Excellent |
1 ¼ cups (cooked); ½ cup (uncooked) |
| Nuts/Seeds | ||
| Almonds |
Reasonable |
3 oz. (cup) |
| Cashews |
Good |
4 oz. (1 cup) |
| Peanuts |
Good |
4 oz. (1 cup) |
| Pecans |
Reasonable |
6 oz. (1 ½ cups) |
| Pistachio nuts |
Excellent |
3 oz. (cup) |
| Walnuts |
Reasonable |
3 oz. (cup) |
| Flax seeds |
Good |
3 oz. (cup) |
| Pumpkin seeds |
Excellent |
2 oz. (cup) |
| Sunflower seeds |
Good |
4 oz. (1 cup) |
| Vegetables | ||
| Broccoli |
Good |
1 large bunch |
| Corn |
Good |
5 large ears |
| Spinach |
Excellent |
20 oz. (1 large bag) |
| White potato |
Good |
4 large potatoes |
| Sweet potato |
Good |
4 large potatoes |
| Processed Soy Products | ||
| Tofu |
Excellent |
4 oz. (cup) |
| Tempeh |
Good |
4 oz. (cup) |