As I sit in Cleveland, Ohio on this beautiful holiday weekend, I am trying very hard not to complain about the 90 plus heat. And I as prepare to go to a holiday celebration -- that will have grills all fired up-- I find that for me it's just too hot for meat. Trying to eat protein at every meal, I realized I didn't know exactly which non-meat sources contain the most protein.
Given that an average person needs to eat 55 to 68 grams of protein a day, or about 20 grams of protein per
meal, here are some ideas. (Source is sparkpeople.)
Nuts
.
Nuts,
1/4 cup
|
Protein
|
Calories
|
Fat
|
Peanuts, raw
|
9
g
|
207
|
18
g
|
Almonds, dry roasted
|
8
g
|
206
|
18
g
|
Pistachios
|
6
g
|
171
|
14
g
|
Hazelnuts
|
5
g
|
212
|
21
g
|
Pine nuts
|
5
g
|
229
|
23
g
|
Cashews, raw
|
5
g
|
197
|
16
g
|
Walnuts
|
4
g
|
164
|
16
g
|
Seeds
Seeds
(1/4 cup)
|
Protein
|
Calories
|
Fat
|
15
g
|
232
|
18
g
|
|
Pumpkin seeds,
roasted
|
9
g
|
187
|
16
g
|
8
g
|
191
|
13
g
|
|
Sunflower seeds, roasted
|
8
g
|
205
|
18
g
|
Sesame seeds, roasted
|
6
g
|
206
|
18
g
|
.
Legumes
Grains
|
Protein
|
Calories
|
Fiber
|
Amaranth, 1 cup cooked
|
9 g
|
238
|
9 g
|
Quinoa, 1 cup cooked
|
9 g
|
254
|
4 g
|
Whole wheat pasta, 1 cup cooked
|
8 g
|
174
|
6 g
|
Barley, 1 cup cooked
|
7 g
|
270
|
14 g
|
Spelt, 4 oz cooked
|
6 g
|
144
|
4 g
|
Oats, 1 cup cooked
|
6 g
|
147
|
4 g
|
Bulgur, 1 cup cooked
|
6 g
|
151
|
8 g
|
Buckwheat, 1 cup cooked
|
6 g
|
155
|
5 g
|
Brown rice, 1 cup cooked
|
5 g
|
216
|
4 g
|
Whole wheat bread, 1 slice
|
4 g
|
128
|
3 g
|
Sprouted grain bread, 1 slice
|
4 g
|
80
|
3 g
|
