Main foods high in protein

• COTTAGE CHEESE

Protein Quantity: 14g per serving of ½ cup

•  SWISS CHEESE

Protein Quantity: 8g per serving.

• EGGS

Protein Quantity: 6g per 1 large egg

• MILK 2%

Protein Quantity: 8g per serving, 1 cup

• SOY MILK

Protein Quantity: 8g per serving 1 cup

• MEAT

protein amount: 23g per serving of 90 grams

• Ground beef (95% LEAN)

Protein Quantity: 18g per serving of 90 grams

• CHICKEN BREAST (skinless)

Protein Quantity: 24g per serving of 90 grams

• TURKEY BREAST

Protein Quantity: 24g per serving of 90 grams

• TUNA FISH

protein amount: 25g per serving of 90 grams

•  SOLE

protein amount: 23g per serving of 90 grams

• OCTOPUS

protein amount: 25g per serving of 90 grams

• SALMON-RED

protein amount: 23g per serving of 90 grams

• TILAPIA

protein amount: 21g per serving of 90 grams

• Sardines

protein amount: 21g per serving of 90 grams

• biltong

protein quantity: 13 g per 30 g serving

• PEANUT BUTTER

Protein Quantity: 8g per serving of 2 tablespoons

• GREEN PEAS

Protein Quantity: 7g per serving of 1 cup

• WHEAT GERM

Quantity protein 6g per serving of 30 grams

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