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Jillian Michaels

High Protein Foods List with Protein Content


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Here's your high protein foods list including carbs, calories, fat and protein content.

The protein list below has all of the healthy high protein foods that will help you to feel great, lose weight, build and maintain muscle, stay healthy and look your absolute best.

Print this list of high protein foods with protein content and hang it on your fridge. With easy access, you'll choose more healthy protein foods from the beautiful protein foods list. It can help you to get trim, fit and healthy.

List of High Protein Foods with Protein Content

Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.

BEANS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Black beans 1/2 cup cooked 113  7.6 20.4  .5
Garbanzo (chickpeas) 1/2 cup cooked 134  7.3 22.5 2.1
Kidney beans 1/2 cup cooked 112  7.6 20.1  .4
Lentil beans 1/2 cup cooked 115  8.9 19.9  .4
Lima beans 1/2 cup cooked 108  7.3 19.6  .4
Navy beans 1/2 cup cooked 129  7.9 24.0  .5
Soybeans (edamame) 1/2 cup cooked 127 11.1 10.0 5.8
Tofu 1/2 cup fresh 94 10.0  2.3 5.9

DAIRY

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Cheddar cheese 1 ounce 114   7.1   .4 9.4
Cottage cheese 1/2 cup 110 14.0 3.1 5.0
Cottage cheese, lowfat 1/2 cup   90 16.0 3.0 1.0
Egg 1 large   75   6.3 0 5.0
Milk, lowfat 1 cup 121   8.1 11.7 4.7
Milk, skim 1 cup   86   8.4 11.8   .4
Muenster cheese 1 ounce 104   6.7   .3 8.5
Swiss cheese 1 ounce 107   8.1 1.0 7.8
Yogurt, lowfat 1 cup 144 11.9 16 3.5
Yogurt, nonfat 1 cup 127 13.0 17.4   .4

FISH

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Anchovies, in water 1 ounce 37  5.8 0  1.4
Halibut 3 ounces 93 17.7 0  2.0
Mackerel 3 ounces 180 15.8 0 11.8
Salmon 3 ounces 121 16.9 0 5.4
Sardines, in water 1 can 130 22.0 0 5.0
Tuna, tongol 1/4 cup 70 16.0 0 0

GRAINS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Oatmeal, rough cut 1 cup 145 6.0 25.2 2.4
Pancake, buckwheat 1 4" diameter 54 1.8 6.4 2.2
Pancake, whole wheat 1 4" diameter 74 3.4 8.8 3.2
Popcorn, dry 1 cup 54 1.8 10.7 .7
Rice, brown, cooked 1/2 cup 108 2.4 22.8 .8
Rye bread 1 slice 56 2.1 12 .3
Whole wheat bread 1 slice 56 2.4 11 .7

POULTRY

 FOOD AMOUNT CALORIES PROTEIN CARBS FAT
Chicken breast 4 ounces 193 29.3 0 7.6
Chicken, light meat, no skin 4 ounces 196 35.1 0 5.1
Chicken, dark meat, no skin 4 ounces 232 31.0 0 5.1
Turkey, light meat, no skin 4 ounces 178 33.9 0 3.7
Turkey, dark meat, no skin 4 ounces 212 32.4 0 8.2

You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats.

For example, there's no red meat listed for a very good reason.


Red meat is usually too high in saturated fat, which has been shown to cause degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems.

So you can confidently print and use this list of high protein foods with protein content to get and stay healthy, lose weight or build muscle.

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Posted in: Diet & Nutrition
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