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      • SMA Articles
      • Apitegromab Articles
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      • Dr. Laura Mata, DPT / OTL
      • Emily Jones, PTA
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      • Biogen Info
      • Cytokinetics Info
      • Novartis Info
      • Roche Info
    • SMA Definitions
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      • PowerPoint PDF Files
      • Webpage PDF Files
    • Helpful Links
    • High Protein Foods
  • Home
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  • High Protein Foods

High Protein Foods

FOOD  (SEAFOOD)

Anchovies (in water) - 1 serving - 6 g protein - 0 carbs - 37 calories

Crab, king (cooked) - 4 ounces - 22 g protein - 0 carbs - 110 calories

Flounder & Soul (cooked) - 4 ounces - 22 g protein - 0 carbs - 133 calories

Haddock (baked or broiled) - 4 ounces - 22 g protein - 0 carbs - 127 calories

Herring (cooked) - 4 ounces - 26 g protein - 0 carbs - 230 calories

Mahi Mahi (baked or broiled) - 4 ounces - 27 g protein - 0 carbs - 124 calories

Perch (freshwater) (cooked) - 4 ounces - 28 g protein - 0 carbs - 133 calories

Pollock (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 134 calories

Salmon (baked or broiled) - 4 ounces - 25 g protein - 0 carbs - 234 calories

Sardines (in water) - 1 can - 22 g protein - 0 carbs - 130 calories

Scallops (steamed) - 4 ounces - 26 g protein - 0 carbs - 127 calories

Shrimp - 4 ounces - 24 g protein - 0 carbs - 112 calories

Snapper (baked or broiled) - 4 ounces - 30 g protein - 0 carbs - 145 calories

Trout (freshwater) (cooked) - 4 ounces - 30 g protein - 0 carbs - 215 calories

Tuna, canned (chunk lite) - 1/4 cup - 16 g protein - 0 carbs - 70 calories

Whitefish (baked or broiled) - 4 ounces - 28 g protein - 0 carbs - 195 calories


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FOOD   (POULTRY)                             

Chicken breast - 4 ounces - 29 g protein - 0 carbs - 193 calories

Chicken, light meat (no skin) - 4 ounces - 35 g protein - 0 carbs - 196 calories

Chicken, dark meat (no skin) - 4 ounces - 32 g protein - 0 carbs - 232 calories

Turkey, light meat (no skin) - 4 ounces - 34 g protein - 0 carbs - 178 calories

Turkey, dark meat (no skin) - 4 ounces - 32 g protein - 0  carbs - 212 calories


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FOOD   (DAIRY)                                   

Cheddar cheese - 1 ounce - 7 g protein - <1 carb - 114 calories

Cheddar, low fat - 1 ounce - 8 g protein - 1 carb - 90 calories

Cottage cheese - 1/2 cup - 14 g protein - 3 carbs - 110 calories

Cottage cheese, low fat - 1/2 cup - 16 g protein - 3 carbs - 90 calories

Egg - 1 large - 6 g protein - 0 carbs - 75 calories

Milk, low fat - 1 cup - 8 g protein - 12 carbs - 121 calories

Milk, skim - 1 cup - 8 g protein - 12 carbs - 86 calories

Muenster cheese - 1 ounce - 7 g protein - <1 carb - 104 calories

Swiss cheese - 1 ounce - 8 g protein - 1 carb - 107 calories

Yogart, low fat - 1 cup - 12 g protein - 16 carbs - 144 calories

Yogart, nonfat - 1 cup - 13 g protein - 17 carbs - 127 calories


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FOOD   (GRAINS)                                   

Oatmeal, rolled oats (cooked) - 1 cup - 6 g protein - 25 carbs - 145 calories

Pancake, buckwheat - 14 inch - 2 g protein - 6 carbs - 54 calories

Pancake, whole wheat - 14 inch - 3 g protein - 9 carbs - 74 calories

Pasta, whole wheat (cooked) - 1 cup - 7 g protein - 37 carbs - 174 calories

Popcorn, dry (cooked) - 1 cup - 2 g protein - 11 carbs - 54 calories

Rice, brown (cooked) - 1/2 cup - 2 g protein - 23 carbs - 108 calories

Rye bread - 1 slice - 2 g protein  - 12 carbs - 56 calories

Whole wheat bread - 1 slice - 2 g protein - 11 carbs - 56 calories


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FOOD   (NUTS)                                        

Almonds (23 nuts) - 1 ounce - 6 g protein - 6 carbs - 162 calories

Brazil nuts - 1 ounce - 4 g protein - 3 carbs - 184 calories

Cashews - 1 ounce- 4 g protein - 9 carbs - 155 calories

Filberts (hazelnuts) - 1 ounce - 4 g protein - 5 carbs - 176 calories

Peanuts - 1 ounce - 8 g protein - 4 carbs - 168 calories

Peanut butter - 2 Tbsp. - 8 g protein - 6 carbs - 188 calories

Pecans - 1 ounce - 3 g protein - 4 carbs - 193 calories

Pistachios - 1 ounce - 6 g protein - 8 carbs - 160 calories

Walnuts - 1 ounce - 4 g protein  - 4 carbs - 185 calories


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FOOD   (LEGUMES)                                   

Black beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 113 calories

Garbanzo / chickpeas (cooked) - 1/2 cup - 7 g protein - 23  carbs - 134 calories

Kidney beans (cooked) - 1/2 cup - 8 g protein - 20 carbs - 112 calories

Lentil beans - 1/2 cup - 9 g protein - 20 carbs - 115 calories

Lima beans (cooked) - 1/2 cup - 7 g protein - 20 carbs - 108 calories

Navy beans (cooked) - 1/2 cup - 8 g protein - 24 carbs - 129 calories

Soybeans / Edamame (cooked) - 1/2 cup - 11 g protein - 10 carbs - 127calories

Tofu (fresh) - 1/2 cup - 10 g protein - 2 carbs - 94 calories

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SMA TO A-OK PODCAST

This podcast deals with the topic of depression and anxiety. I did this podcast because I feel that this is a topic that many of us in the SMA community will have to deal with at some point in our life. This podcast explains my journey with depression, in my hopes and prayers are that it will help someone who’s listening to it.