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
Category | Food (Cooked) | Serving Size | Calories | Protein (g) |
---|---|---|---|---|
Meat, Poultry, Eggs | Chicken, skinless | 3 oz | 141 | 28 |
Steak | 3 oz | 158 | 26 | |
Turkey, roasted | 3 oz | 135 | 25 | |
Lamb | 3 oz | 172 | 23 | |
Pork | 3 oz | 122 | 22 | |
Ham | 3 oz | 139 | 14 | |
Egg, large | 1 egg | 71 | 6 | |
Seafood | Salmon | 3 oz | 155 | 22 |
Tuna | 3 oz | 99 | 22 | |
Shrimp | 3 oz | 101 | 20 | |
Lobster | 3 oz | 76 | 16 | |
Scallops | 3 oz | 75 | 14 | |
Legumes, Grains, Vegetables | Pinto Beans | ½ cup | 197 | 11 |
Adzuki Beans | ½ cup | 147 | 9 | |
Lentils | ½ cup | 101 | 9 | |
Edamame | ½ cup | 95 | 9 | |
Black Beans | ½ cup | 114 | 8 | |
Red Kidney Beans | ½ cup | 112 | 8 | |
Chickpeas | ½ cup | 134 | 7 | |
Black-eyed Peas | ½ cup | 100 | 7 | |
Fava Beans | ½ cup | 94 | 7 | |
Wheat Berries | ½ cup | 151 | 6 | |
Kamut | ½ cup | 126 | 6 | |
Lima Beans | ½ cup | 105 | 6 | |
Quinoa | ½ cup | 111 | 4 | |
Peas, Green | ½ cup | 59 | 4 | |
Spinach, cooked | ½ cup | 41 | 3 | |
Nuts and Seeds | Soy Nuts | 1 oz | 120 | 12 |
Pumpkin Seeds | 1 oz | 159 | 9 | |
Peanuts | 1 oz | 166 | 7 | |
Peanut Butter | 1 Tbsp | 188 | 7 | |
Almonds | 1 oz | 163 | 6 | |
Pistachios | 1 oz | 161 | 6 | |
Flax Seeds | 1 oz | 140 | 6 | |
Sunflower Seeds | 1 oz | 140 | 6 | |
Chia Seeds | 1 oz | 138 | 5 | |
Walnuts | 1 oz | 185 | 4 | |
Cashews | 1 oz | 162 | 4 | |
Dairy Products | Greek Yogurt | 6 oz | 100 | 18 |
Cottage Cheese (1% fat) | 4 oz | 81 | 14 | |
Regular Yogurt (nonfat) | 1 cup | 100 | 11 | |
Milk, Skim | 1 cup | 86 | 8 | |
Soy milk | 1 cup | 132 | 8 | |
Mozzarella (part skim) | 1 oz | 72 | 7 | |
String Cheese (nonfat) | 1 piece (0.75 oz) | 50 | 6 |
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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