Printable Category-wise Protein Food Chart PDF

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Discover the “Printable Category-wise Protein Food Chart PDF”, your easy guide to a healthy lifestyle! This chart lists protein-rich foods like meats, seafood, legumes, grains, and dairy, with details on serving sizes and protein content.

Whether you’re into fitness, health-conscious, or just want better meals, this chart helps you make smarter food choices. Its printable format makes it handy for grocery shopping, meal planning, or learning about nutrition.

Download, print, and start your journey to a healthier, protein-packed diet today!

Categorywise Protein Food Chart

CategoryFood (Cooked)Serving SizeCaloriesProtein (g)
Meat, Poultry, EggsChicken, skinless3 oz14128
Steak3 oz15826
Turkey, roasted3 oz13525
Lamb3 oz17223
Pork3 oz12222
Ham3 oz13914
Egg, large1 egg716
SeafoodSalmon3 oz15522
Tuna3 oz9922
Shrimp3 oz10120
Lobster3 oz7616
Scallops3 oz7514
Legumes, Grains, VegetablesPinto Beans½ cup19711
Adzuki Beans½ cup1479
Lentils½ cup1019
Edamame½ cup959
Black Beans½ cup1148
Red Kidney Beans½ cup1128
Chickpeas½ cup1347
Black-eyed Peas½ cup1007
Fava Beans½ cup947
Wheat Berries½ cup1516
Kamut½ cup1266
Lima Beans½ cup1056
Quinoa½ cup1114
Peas, Green½ cup594
Spinach, cooked½ cup413
Nuts and SeedsSoy Nuts1 oz12012
Pumpkin Seeds1 oz1599
Peanuts1 oz1667
Peanut Butter1 Tbsp1887
Almonds1 oz1636
Pistachios1 oz1616
Flax Seeds1 oz1406
Sunflower Seeds1 oz1406
Chia Seeds1 oz1385
Walnuts1 oz1854
Cashews1 oz1624
Dairy ProductsGreek Yogurt6 oz10018
Cottage Cheese (1% fat)4 oz8114
Regular Yogurt (nonfat)1 cup10011
Milk, Skim1 cup868
Soy milk1 cup1328
Mozzarella (part skim)1 oz727
String Cheese (nonfat)1 piece (0.75 oz)506

Protein Food Chart PDF Details

File Name: Printable Protein Food Chart PDF
File Type: PDF
File Size: 162 KB
PDF Quality: Very Good
No. of Pages: 2
Category: Health And Medical PDF Archives » AffairsHub
Language: English
Source: todaysdietitian.com


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