Protein Source List

A guide to whole food and convenient protein options to support your daily intake goals.

Animal-Based Sources (High Bioavailability)

  • Chicken breast (4 oz) – 35g
  • Turkey breast (4 oz) – 32g
  • Salmon (4 oz) – 27g
  • Canned tuna (1 can) – 20g
  • Eggs (1 large) – 6g
  • Egg whites (1/2 cup) – 13g
  • Greek yogurt, plain (3/4 cup) – 18g
  • Cottage cheese, 2% (1/2 cup) – 14g
  • Ground beef, 90% lean (4 oz) – 28g
  • Shrimp (4 oz) – 24g

Vegetarian/Pescatarian-Friendly

  • Tempeh (1/2 cup) – 17g
  • Edamame (1/2 cup) – 10g
  • Tofu, extra firm (1/2 cup) – 10g
  • Lentils, cooked (1 cup) – 18g
  • Chickpeas, cooked (1 cup) – 15g
  • Quinoa, cooked (1 cup) – 8g
  • Hemp seeds (3 tbsp) – 10g
  • Chia seeds (2 tbsp) – 6g
  • Pumpkin seeds (1/4 cup) – 8g
  • Nutritional yeast (2 tbsp) – 8g

Convenient Protein Supplements

  • Protein powder (1 scoop) – 20–25g
  • Protein bar – 15–20g