Your body needs protein to help build and repair muscle, skin, and other body tissues. Getting enough protein also helps your body fight infection, balance body fluids, and carry oxygen through your body.
When you have a wound that's healing, think of food as medicine. Eat a balanced diet with enough calories and plenty of protein.
How much protein you normally need each day depends on your age, your sex, and how active you are. You may need to eat more protein to help a wound heal. Your doctor can advise you on the right amount of protein you need.
Examples of high-protein foods
High-protein foods include lean meat, poultry, and fish. You can also get plenty of protein from eggs, dairy and soy products, beans, nuts, and seeds.
The following tables list the amount of protein per serving size for a given food group.1
Meats, fish, and poultry (cooked) Food
Amount
Protein (g)
Beef, ground
1 oz
7
Chicken breast
1 oz
8
Pork chop
1 oz
8
Salmon
1 oz
7
Tilapia
1 oz
7
Tuna, canned, drained
1 oz
5
Turkey
1 oz
8
Eggs and dairy Food
Amount
Protein (g)
Cheese, cheddar
1 oz
7
Cottage cheese, low fat
½ cup
13
Egg, whole, cooked
1 large
6
Milk
1 cup
8
Yogurt, fruit, low-fat
6 oz container
8
Beans and soy products Food
Amount
Protein (g)
Baked beans
1 cup
12
Black beans
1 cup
16
Refried beans 1 cup 13 Soy milk
1 cup
6
Tofu
1 cup, cubed
18
Nuts and seeds Food
Amount
Protein (g)
Almonds
½ cup
15
Peanuts, roasted
½ cup
21
Peanut butter
2 Tbsp
7
Sunflower seeds, shelled
½ cup
14
Wheat germ
2 Tbsp
4
Citations
Current as of: November 16, 2023
Author: Healthwise Staff (https://www.healthwise.org/specialpages/legal/abouthw/en)
Clinical Review Board (https://www.healthwise.org/specialpages/legal/abouthw/en)
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.