Fish (Tuna, Salmon, Halibut)
Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g).
Lean Chicken (Chicken Breast)
Chicken and Turkey: Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
Cheese (Non-fat Mozzarella)
Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g).
Lean Beef and Veal (Low Fat)
Lean Beef or Veal 3oz Slice provides 36g of protein,
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
Eggs (Especially Egg Whites)
1 Egg White (33g) provides 4g protein
Yogurt and Milk
1 cup skim milk (245g) provides 8g protein,
Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
Anchovies, Protein = 14.5 g
Albacore Tuna, Protein = 20 g
Raw Peanuts, Protein = 38 g in 1 cup
Sardines, Protein = 21 g
Lentils, Protein = 13 g per 1/4 cup serving
Oysters, Protein = 8 g, about 6
