Protein in Milk, Yogurt, Cheese and other Dairy Products.

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Protein in Milk, Yogurt, Cheese


 Description  Weight
(g)
 Measure Content per
Measure
(g)
Butter, with salt 14.2 1 tbsp 0.12
Butter, without salt 14.2 1 tbsp 0.12
Cheese, cheddar 28.35 1 oz 7.06
Cheese, cottage, creamed, large or small curd 210 1 cup 26.23
Cheese, cottage, creamed, with fruit 226 1 cup 22.37
Cheese, cottage, low fat, 1% milkfat 226 1 cup 28.00
Cheese, cottage, low fat, 2% milkfat 226 1 cup 31.05
Cheese, cream 14.5 1 tbsp 1.09
Cheese, cream, fat free 15.6 1 tbsp 2.25
Cheese, feta 28.35 1 oz 4.03
Cheese, low fat, cheddar or Colby 28.35 1 oz 6.90
Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 7.79
Cheese, mozzarella, whole milk 28.35 1 oz 5.51
Cheese, parmesan, grated 5 1 tbsp 2.08
Cheese, ricotta, part skim milk 246 1 cup 28.02
Cheese, ricotta, whole milk 246 1 cup 27.70
Milk shakes, thick chocolate 300 10.6 fl oz 9.15
Milk shakes, thick vanilla 313 11 fl oz 12.08
Milk, buttermilk, dried 6.5 1 tbsp 2.23
Milk, buttermilk, fluid, cultured, low fat 245 1 cup 8.11
Milk, canned, condensed, sweetened 306 1 cup 24.20
Milk, canned, evaporated, non fat 256 1 cup 19.33
Milk, canned, evaporated, without added vitamin A 252 1 cup 17.16
Milk, dry, non fat, instant, with added vitamin A 23 1/3 cup 8.07
Milk, fluid, 3.25% milk fat 244 1 cup 8.03
Milk, low fat, fluid, 1% milk fat, with added vitamin A 244 1 cup 8.03
Soy milk, fluid 245 1 cup 6.74
Soy yogurt, plain 180 1 cup 6.00
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 227 8-oz container 9.92
Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 11.92
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 13.01
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 227 8-oz container 7.88

Protein content of other Vegetarian High Protein Foods


 Description  Weight
(g)
 Measure Content per
Measure
(g)
Buckwheat flour, whole-groat 120 1 cup 15.14
Buckwheat groats, roasted, cooked 168 1 cup 5.68
Bulgur, cooked 182 1 cup 5.61
Bulgur, dry 138 1 cup 11.70
Cornmeal, degermed, enriched, yellow 140 1 cup 17.21
Cornmeal, whole-grain, yellow 122 1 cup 9.91
Noodles, chinese, chow mein 45 1 cup 3.77
Oat bran, cooked 219 1 cup 7.03
Oat bran, raw 94 1 cup 16.26
Peanut butter, smooth style, with salt 16 1 tbsp 4.03
Quinoa, cooked - 1 cup 11
Rice, brown, long-grain, cooked 125 195 5.03
Rice, white, long-grain, regular, cooked 158 195 4.25
Rice, white, long-grain, regular, raw, enriched 158 185 13.19
Spaghetti, cooked, enriched, without added salt 140 1 cup 6.68
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Tempeh 225 1 cup 31
Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 6.51
Tofu, firm, prepared with calcium sulfate and magnesium chloride 120 1 piece 7.86
Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 12.91
Veggie burger 1 patty 1 patty 5-24
Wheat flour, whole-grain 125 1 cup 16.44
Wheat flour, white, bread, enriched 125 137 16.41
Whole wheat bread 2 slices 2 slices 5

Source: USDA Nutrient Database for Standard Reference, Release 15

From the above table you can chose foods high in protein. Notice that there are many food choices that are high in protein.


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    Protein content of most vegetarian foods. You should eat protein rich foods to remove your protein deficiency.















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