What’s Your Protein IQ?

protein-foods-600See if you are getting the most protein from you diet. I’ll admit I was surprised that egg whites were one of the lowest – I eat them all the time. It makes sense though – based on how I feel after I’ve had salmon or chicken for dinner instead of an egg white scramble.


See for yourself and let me know if this changes anything for you!

Quinoa = 4.07 grams in 1/2 cup

Egg Whites = 5 grams in 1 large egg white

Almonds = 6.02 grams in 1 oz

Eggs = 6.29 grams in 1 large egg

Cheddar Cheese = 6.97 grams in 1 ounce

Garbanzo Beans = 7 grams in 1/2 cup

Black Beans = 7 grams in 1/2 cup

Tofu = 7.74 grams in 3 oz

Chunky Peanut Butter = 7.8 grams in 2 Tbsp

Skim Milk = 8.26 grams in 1 cup

Edamame = 8.44 grams in 1/2 cup

Sliced Turkey = 13 grams in 2 oz

Non-Fat Plain Greek Yogurt = 18 grams in 6 oz

Canned Tuna in Water = 20 grams in 3 oz

Salmon = 21 grams in 3 oz filet

Lowfat Cottage Cheese = 24 grams in 6 oz

Chicken Breast = 26 grams in 3 oz filet


Susy Sedano is a Content Producer at Digital Wellness, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
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