Healthy protein list!

Protein can come from a number of sources....but so can things like high cholesterol and excess weight. Where can you get the protein but not the negative side effects? 

In this short blog post I have simply listed the comparison of 100 grams of a wide variety of items. It is very easy and less expensive to get protein from natural and unprocessed sources! 


Natural Sources

Eggs (1 medium or 100g)                 13 grams

Fish (cod fillets 100g or 3.5 ounces)         21 grams

Chicken, roasted (100g or 3.5 ounces)        25 grams

Turkey, roasted (100g)                    29 grams

Peanuts (100g)                        26 grams

Quinoa (100g)                        14 grams

Amaranth (100 grams)                    14 grams

Tofu (100g)                            8 grams 

Chia Seeds (100g)                    17 grams

Hemp Seeds (100g)                    36 grams

Flax Seeds (100g)                    18 grams

Almonds (100g)                        21 grams

Oatmeal (100g)                        2.4 grams

Lentils (100g)                        9 grams

Black Beans (100g)                    22 grams

Kidney Beans (100g)                    9 grams

Chickpeas (100g)                    19 grams

Pinto Beans (100g)                    21 grams

Lima Beans (100g)                    8 grams

Tempeh (100g)                        19 grams

Soybeans (100g)                        36 grams

The controversial Seitan (100g)                    75 grams

Processed sources

Sausages (100g or 3.5 ounces)                12 grams

Hamburger (100 g)                        17 grams

Luncheon Meat (100g or 3.5 ounces)                    13 grams (average)

Ham (100g or 3.5 ounces)                     21 grams