Natural sources:                                         

EGGS ( 1 medium size )                                   6 grams       
   
MILK ( 1 pint or 568ml)                                   19 grams       
   
MILK ( 1 glass )                                                6.3 grams   

FISH (cod fillets 100g or 3.5 ounces )        21 grams       
                   
CHEESE ( cheddar 100g or 3.5 ounces )  25 grams      
                     
ROAST BEEF ( 100g or 3.5 ounces )          28 grams      
             
ROAST CHICKEN ( 100g or 3.5 ounces )  25 grams      
             
OTHER MEATS (100g or 3.5 ounces)         25 grams      
             


Processed sources & some meat products:       
                     

Sausages (100g or 3.5 ounces)                   12 grams      
     
Bacon (100g or 3.5 ounces)                          25 grams  

Ham (100g or 3.5 ounces)                              18 grams  

Beef burgers - freezer type avg.(100g )      20 grams     
                      
Corned Beef (100g or 3.5 ounces)               26 grams     
      
Luncheon Meat (100g or 3.5 ounces)          13 grams     
             
Meat Paste (100g or 3.5 ounces)                   15 grams    
      



Notice that the list contains only foods from animal
origin as these are the best sources for high quality
protein.         

*Foods of plant origin tend to have a lower biological
value and therefore different sources must be
combined to gain a complete protein source.         
Therefore all nuts, seeds, legumes and sprouts are
to be considered.        
Quality Protein