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PROTEIN CHART

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Protein Sources
Serving
Grams (g)
Complete Protein
Complete Combinations
Hemp Hearts
3 tablespoons
10g
Yes
Beans
1 cup
15g
No
Brown Rice + Beans
Chickpeas (Legume)
1 cup
15g
No
Brown Rice + Chickpeas
Tofu
6 oz
17g
Yes
Cooked Lentils (Legume)
1 cup
18g
No
Brown Rice + Lentils
Edamame
1 cup
18g
No
Brown Rice + Edamame
Crab
6 oz
30g
Yes
Tempeh
6 oz
34g
Yes
Chicken Breast
6 oz
35g
Yes
Salmon
6 oz
38g
Yes
Shrimp
6 oz
39g
Yes
White Fish
6 oz
44g
Yes
Pork
6 oz
45g
Yes
Lobster
6 oz
45g
Yes
Trout
6 oz
45g
Yes
Lean Turkey
6 oz
46g
Yes
Lean Beef
6 oz
48g
Yes
Cooked Brown Rice / Rice
1 cup
4g
No
Brown Rice + Peas, Beans or Legumes
Peas
1 cup
8g
No
Brown Rice + Peas
Quinoa
1 cup
8g
Yes

Sources: source of protein 

Serving: serving size of protein

Grams (g): grams of protein per serving

Complete Source: containing all amino acids to make a complete source of protein 

Combinations: proper food combinations to make a food a complete source of protein

HOW TO CUSTOMIZE TO
YOUR NEEDS & GOALS

1

Calculate Your Recommendations

2

Explore Recipes by Calories and Grams of Protein

3

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