by Melanie Albert, Nutrition Expert, Author, Founder & CEO, Experience Nutrition

While so many of us have believed that protein must come from meat, poultry and cheese, there are other great sources of protein that are good for you.  

A Simple Protein Chart

Protein Grams per 100 Gram (3.53 ounce) servings

• 30.2  Pumpkin seeds
• 30.0  Pork                                   
  
• 30.0  Tuna                                  
  
• 29.3  Turkey                               
  
• 28.4  Nori  (Sea Vegetable)    
  
• 27.3  Salmon, Sockeye           
  
• 27.1  Chicken                            
  
• 26.9  Swiss cheese                  
  
• 26.7  Halibut                               
  
• 25.8  Lentils, raw                       
  
• 23.6  Kidney beans, raw           
  
• 22.5  Hemp seeds                     
  
• 21.6  Black beans, raw              
  
• 21.5  Dulse (Sea  Vegetable)   
  
• 21.4  Pinto Beans, raw              
  
• 21.2  Almonds                              
  
• 20.3  Pistachio nuts                    
  
• 19.3  Garbanzo beans, raw       
  
• 19.3  Sunflower seeds               
  
• 18.3  Flax seeds                          
  
• 18.2  Cashews                            
  
• 16.6  Soybeans                           
  
• 16.6  Inca Berries*                      
  
• 15.4  Cacao*                                
  
• 15.2  Walnuts                               
  
• 14.1  Quinoa, uncooked             
  
• 13.0  Goji Berries*                       
  
• 12.4  Cottage cheese, 1% fat    
  
• 3.4   Milk, non-fat                          
  
• 3.3   Soymilk                                 
  

Source: USDA National Nutrient Database

* Not in USDA Database

The point is not to memorize this chart, but to notice good sources of protein, which are comparable to the level of protein in meat, and to add some of these foods to your diet.

• Seeds
• Fish
• Beans
• Nuts
• Quinoa (one of our favorite grains!)
• Berries
  

Take Action: Which new protein are you going to eat this week?