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Protein Sources List

Good Sources of Protein for Fitness

Food  Serving size Calories Protein   calories from protein

   2%milk                                8oz     120     8     27


  Almonds                               1oz     170     6     14


  Chicken drumstick                  2oz     110     14    51


  Chicken thigh                        2oz     110     12    43


  Chicken breast                      3oz      90      18    80


  Eggs                                    1        75       6    34


  Egg whites                            6        02      24   95 


  Flounder                               4oz     110     22   80


  Ground turkey                       3oz     110      24   87 


  Lean ground beef                  2oz      45      15    41


  Low fat cottage cheese         4oz       00      16   64   


  Nonfat cottage cheese          6oz      120     22   73


  Peanuts                              1oz      90       4    18


  Plain nonfat yogurt               8oz      120     13   43


  Pork                                  1oz       105      8    31


  Porterhouse steak                2oz       123     16   52


  Reduced fat Swiss cheese      1oz       90      8    35


  Regular cheddar cheese         1oz      110      7    25


  Regular ground beef              1oz       88       5    23


  Salmon                               2oz      100      14   56


  Sardines                             2oz      120      11   33


  Sirloin steak                        2oz      115      17   59


  Skim milk                            8oz       90        9    40


  Sunflower seeds                  1oz      140        6    17


  Tuna                                 4oz      120       26   87


  Turkey breast                     3oz        90       20   89


  Whole milk                          8oz      150       8    21


  Whey protein                   1 scoop    100      24  96


 

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