PROTEIN OPTIONS LIST

This list breaks down common foods into serving sizes, and gives you the macronutrient content for that serving size. by using these values you can design a nutrition program that fits your goals, and your lifestyle.

Image by Louis Hansel

Black beans - 1/2 cup 19g/c-1g/f-7g/p - 113 Calories


Lima beans - 1/2 cup 19g/c-0.2g/f-6g/p - 100 Calories


Corn - 1/2 cup 11g/c-1g/f-2g/p - 61 Calories

Salmon - 4oz 0g/c-1g/f-21g/p - 93 Calories

Potatoes - 1 med. 26g/c-0.3g/f-3g/p - 116 Calories


Broccoli - 1 cup 6g/c-0.2g/f-2.5g/p - 34 Calories


Cauliflower - 1 cup 5g/c-0.2g/f-2g/p - 28 Calories


Chinese cabbage - 1 cup 2.5g/c-0.2g/f-1g/p - 12 Calories

Eggs -  1 egg 0.4g/c-4.8g/f-6.3g/p - 72 Calories

Beef -  4oz 0g/c-15g/f-28g/p - 259 Calories

Chicken breast -  4oz 0g/c-4g/f-36g/p - 180 Calories

Oats -  1/2 cup 51.5g/c-5.4g/f-13.2g/p - 303 Calories

Tuna -  4oz 0g/c-1g/f-22g/p - 100 Calories

Tempeh -  3oz 9g/c-11g/f-19g/p - 193 Calories

Spirulina -  2Tsp 5.2g/c-0.2g/f-13.6g/p - 32 Calories

Legumes -  1/2 cup 1.8g/c-11g/f-1g/p - 110 Calories

Hemp seeds - 3 Tbsp 1g/c-14g/f-10g/p - 170 Calories

Sun-dried tomatoes - 1/2 cup 15g/c-0.8g/f-3.8g/p - 70 Calories

Guava - 1 cup 24g/c-2g/f-4g/p - 114 Calories

Artichokes - 1 med 13g/c-0.4g/f-3.5g/p - 64 Calories

Peas - 1/2 cup 12g/c-0.5g/f-4g/p - 70 Calories 

Bison - 4oz 0g/c-11g/f-23g/p - 190 Calories

Pork - 4oz 1g/c-4g/f-23g/p - 120 Calories

Turkey - 4oz 1g/c-8g/f-22g/p - 150 Calories

Chickpeas - 1/2 cup 17g/c-1.5g/f-5g/p - 100 Calories

Quinoa - 1/2 cup 55g/c-5.2g/f-12g/p - 315 Calories

Greek yogurt - 1 cup 5g/c-11g/f-4g/p - 130 Calories

Cottage cheese - 1/2 cup 3g/c-1.2g/f-14g/p - 82 Calories

Almonds - 1oz 6g/c-14g/f-6g/p - 160 Calories

D Milk - 8oz 12g/c-8g/f-8g/p - 150 Calories

Lentils - 1 cup 40g/c-0.8g/f-18g/p - 230 Calories

Pumpkin seeds - 1/2 cup 17g/c-6g/f-6g/p - 140 Calories

Avocado - 1 med 13g/c-22g/f-3g/p - 240 Calories

Shelled Pistachios - 1/2 cup 7g/c-14g/f-7g/p - 150 Calories


Chia seeds - 1 Tbsp 4g/c-4g/f-3g/p - 72 Calories

Nut butters - 1  0.4g/c-4.8g/f-6.3g/p - 60 Calories

Halibut - 4oz 0g/c-2.6g/f-25.5g/p - 124 Calories

Asparagus - 1 cup 5.2g/c-0.2g/f-3g/p - 30 Calories

Watercress - 1 cup 0.4g/c-0g/f-1g/p - 6 Calories

Brussel sprouts - 1 cup 8g/c-0.3g/f-1g/p - 42 Calories

Spelt - 1 cup 51.3g/c-1.6g/f-10.7g/p - 246 Calories

Teff - 1 cup 50g/c-1.6g/f-10g/p - 255 Calories

Whey protein powder – 1 scoop 9g/c-1g/f-20g/p - 120 Calories