I have compiled a guide for you of the best sources of dietary protein for you to include into your diet during pregnancy.
| Daily Dietary Sources of Protein | | DAIRY | GRAMS | | Goat’s Milk, 1 cup | 5.4 | | Skim Milk, 1 cup | 8.3 | | Whole Milk, 1 cup | 8.0 | | Sheep’s Milk, 1 cup | 14.6 | | Dried Skim Milk, ½ cup | 40.8 | | Dried Whole Milk, ½ cup | 29.7 | | Ice Cream, 1 cup | 5.0 | | Sour Cream, 1 cup | 7.8 | | Yogurt, low-fat, 1 cup | 10.7 | | Cottage Cheese, 1 cup | 28.0 | | Cheddar Cheese, 1 ¼ oz. | 8.5 | | Cream, 1 ¼ oz. | 1 | | Feta, sheep/goat 1 ¼ oz. | 5.2 | | Mozzarella, 1 ¼ oz. | 8.4 | | Parmesan, 1 ¼ oz. | 13.13 | | Ricotta, 1 ¼ oz. | 3.13 | | Egg, 1 large | 6.3 | | FISH, MEAT AND POULTRY | GRAMS | | Tuna, 3 oz. drained | 21.7 | | Salmon, 3 oz. cooked | 16.8 | | Ground Beef, 3 oz. | 25.7 | | Beef, 3 oz. cooked | 27.0 | | Pork Chop, 3 oz. cooked | 24.5 | | Ham, 1 oz. | 5.9 | | Chicken Breast, 3 oz. | 18.9 | | Chicken, dark meat, 3 oz. | 23.6 | | Turkey breast, 3 oz. | 25.7 | | Turkey, dark meat, 3 oz. | 24.3 | | MEAT SUBSTITUTES | GRAMS | | Tofu, 3 oz. | 6.9 | | Veggie burger, 3 oz. | 25.7 | | NUTS AND SEEDS (1/2 cup) | GRAMS | | Peanut Butter | 25.5 | | Almonds | 21 | | Brazil | 15.8 | | Cashew | 17.3 | | Peanut | 29.5 | | Pine nut | 11.3 | | Pistachio | 21.5 | | Walnut, black | 28.5 | | Walnut, English | 15.8 | | Poppy | 20.4 | | Pumpkin | 28.5 | | Sesame | 28.5 | | Sunflower | 23.7 | | Tahini (sesame butter) | 27 | | NUTRITIONAL SUPPLEMENTS (1 oz.) | GRAMS | | Alfalfa Leaf Concentrate | 8.4 | | Brewer’s Yeast | 11.4 | | Spirulina | 17.3 | | LEGUMES AND LENTILS | GRAMS | | Black beans, ½ cup | 7.5 | | Peas, ½ cup | 7.8 | | Pinto beans, ½ cup | 7.0 | | Garbanzo beans, ½ cup | 7.3 | | Black-eyed peas, ½ cup | 9.2 | | Butter bean, ½ cup | 8.0 | | Green bean, ½ cup | 8.0 | | Lima bean, ½ cup | 8.6 | | Navy bean, ½ cup | 8.7 | | Soya bean, ½ cup | 11.8 | | Chickpea/Garbanzo ½ cup | 9.0 | | Lentils, ½ cup | 8.6 | | FRUITS AND VEGETABLES | GRAMS | | Banana, 1 medium | 1.2 | | Apple, large | 0 | | Orange, large | 1.7 | | Apricot, dried ½ cup | 5.4 | | Soya bean sprouts, ½ cup | 7 | | Corn, cooked, ½ cup | 2.2 | | Carrots, cooked, ½ cup | 0.8 | | Green beans, cooked, ½ cup | 1.0 | | Green peas, cooked, ½ cup | 4.1 | | Potatoes, white, ½ cup | 1.2 | | Spinach, boiled ½ cup | 5.7 | | Avocado, ½ cup | 4.7 | | Coconut, creamed ½ cup | 4.8 | | GRAINS AND FLOUR (1/2 cup) | GRAINS | | Amaranth | 3.9 | | Barley, pearled | 9 | | Barley | 10.8 | | Wheat, cracked | 10.45 | | Wheat, bran | 15.9 | | Whole Wheat Bread | 10.4 | | Millet | 11.2 | | Oatmeal | 14 | | Brown Rice | 2.9 | | Wild Rice | 15.9 | | Pop Corn | 3.4 | | Corn Meal | 10.6 | |
