Denise's Protein Swaps!

I know not everyone loves the standard chicken, eggs, etc... Here is a handy list for you to consider if you want to swap out proteins!

Almonds: One ounce provides 6 g of protein

Pistachios: One ounce provides 5.73 g of protein

Cashews: One ounce provides 4.34 g of protein

Walnuts: One ounce provides 4.3 g of protein

Peanuts: One ounce provides 7.31 g of protein

Peanut Butter: 2 tablespoons provides 7.2 g of protein

Pumpkin seeds: 1/4 cup provides 8.8 g of protein

Sunflower seeds: 1/4 cup provides 7.25 g of protein

Flax seeds: 1/4 cup provides 7.25 g of protein

Chia seeds: 1/4 cup provides 4.7 g of protein

Egg: One large egg provides 6.3 g of protein

Chicken: One half of a chicken breast provides 26.7 g of protein

Turkey:  3-ounce serving provides 25.6 g of protein

Lean Beef: 3-ounce provides 24.6 g of protein

Salmon: Half a fillet provides 30.5 g of protein

Cod: Half a fillet provides 41 g of protein

Tuna: One 5-ounce can provides 30 g of protein (varies by brand)

Clams: 3-ounce serving provides 21.8 g of protein

Shrimp: 3-ounce serving provides 20.4 g of protein

Cottage Cheese: One cup provides 28 g of protein

Greek Yogurt: One 7-ounce container provides 19.9 g

Milk: One cup dairy milk provides 8.32 g of protein

Soy Milk: One cup soy milk provides 8 g of protein

Oat Milk: One cup oat milk provides 3.5 g of protein (varies by brand)

Lentils: 1/2 cup of cooked lentils provides 9.02 g of protein

Chickpeas: 1/2 cup of cooked chickpeas provides 7.05 g of protein

Black beans: 1/2 cup of cooked black beans provides 8.86 g of protein

Edamame: ½ cup cooked edamame provides 16 g protein

Split peas: 1/2 cup of cooked split peas provides 8.15 g of protein

Quinoa: One cup cooked quinoa provides 8 g of protein

Teff: One cup cooked teff provides 9.8 g of protein

Millet: One cup cooked millet provides 6.1 g of protein
Barley: One cup cooked barley provides 3.6 g of protein

Amaranth: One cup cooked amaranth provides 9 g of protein

Spelt: One cup cooked spelt provides 10 g of protein

Wheat berries: One cup cooked wheat berries provides 7 g of protein

Whey protein powder: 16.6 g of protein per scoop (varies based on brand)

Pea protein powder: 15 g of protein per scoop (varies based on brand)

Soy protein powder: 23 g of protein per scoop (varies based on brand)