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Weight Management

Protein Chart By Serving Size

Protein is an essential macronutrient that plays a crucial role in maintaining overall health and well-being. Its importance in our diet is multifaceted:

  1. Cell Growth and Repair: *Proteins are the building blocks of our body. They are essential for the growth, maintenance, and repair of tissues and cells. This includes the repair of damaged muscle tissue, skin, and organs.
  2. Muscle Health: Protein is vital for the development and maintenance of lean muscle mass. Athletes and individuals engaged in physical activity often require more protein to support muscle growth and recovery.
  3. Enzyme Function: Enzymes are proteins that facilitate biochemical reactions in the body. Without these reactions, essential processes like digestion and metabolism wouldn’t occur efficiently.
  4. Hormone Production: Many hormones, including insulin and adrenaline, are made up of proteins. These hormones regulate various physiological processes such as blood sugar levels and stress responses.
  5. Immune System Support: Antibodies, which are critical components of the immune system, are proteins. A diet with adequate protein helps support the immune system’s ability to defend against infections and illnesses.
  6. Transport and Storage: Proteins help transport essential molecules, such as oxygen (hemoglobin in red blood cells), throughout the body. They also play a role in storing certain nutrients for future use.
  7. Maintaining Healthy Hair, Skin, and Nails: Proteins like keratin are essential for the health and structure of hair, skin, and nails.
  8. Satiety and Weight Management: Protein-rich foods tend to be more filling, which can help control appetite and support weight management by reducing overall calorie intake.
  9. Bone Health: Some proteins are involved in the regulation of minerals like calcium, which is crucial for maintaining strong and healthy bones.
  10. Wound Healing: Proteins are involved in the clotting process and the formation of scabs, which are critical for wound healing.

Protein Chart

Here’s a protein chart that provides approximate protein values by serving size for common foods. Keep in mind that serving sizes can vary, so it’s important to check the nutritional labels on packaged foods for precise information:

Meat and Poultry:

– Chicken Breast (3 oz, cooked): ~26g

– Turkey Breast (3 oz, cooked): ~25g

– Lean Beef Steak (3 oz, cooked): ~26g

– Pork Tenderloin (3 oz, cooked): ~24g

– Lamb Chop (3 oz, cooked): ~23g


– Salmon (3 oz, cooked): ~21g

– Tuna (3 oz, canned in water): ~20g

– Shrimp (3 oz, cooked): ~17g

– Cod (3 oz, cooked): ~15g

– Crab (3 oz, cooked): ~16g

Dairy and Eggs:

– Egg (1 large): ~6g

– Greek Yogurt (6 oz): ~15g

– Cottage Cheese (1/2 cup): ~14g

– Cheddar Cheese (1 oz): ~7g

– Milk (1 cup, 1% fat): ~8g

Plant-Based Protein Sources:

– Lentils (1/2 cup, cooked): ~9g

– Chickpeas (1/2 cup, cooked): ~7g

– Black Beans (1/2 cup, cooked): ~8g

– Tofu (3 oz, firm): ~8g

– Quinoa (1/2 cup, cooked): ~4g

Nuts and Seeds:

– Almonds (1 oz, about 23 almonds): ~6g

– Peanuts (1 oz, about 28 peanuts): ~7g

– Chia Seeds (1 oz, about 2 tablespoons): ~4g

– Pumpkin Seeds (1 oz, about 85 seeds): ~5g

– Sunflower Seeds (1 oz, about 87 seeds): ~5g


– Brown Rice (1/2 cup, cooked): ~2.5g

– Oats (1/2 cup, cooked): ~3g

– Whole Wheat Bread (1 slice): ~2-4g

– Barley (1/2 cup, cooked): ~1.5g

– Pasta (1/2 cup, cooked): ~2-3g


– Spinach (1 cup, cooked): ~5g

– Broccoli (1 cup, cooked): ~3g

– Brussels Sprouts (1 cup, cooked): ~3g

– Peas (1/2 cup, cooked): ~4g

– Asparagus (1 cup, cooked): ~3g


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