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High-Protein Foods for Wound Healing

Overview

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.footnote 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

Related Information

References

Citations

  1. U.S. Department of Agriculture (2019). FoodData Central. https://fdc.nal.usda.gov.

Credits

Current as of: August 2, 2022

Author: Healthwise Staff
Medical Review:
Elizabeth T. Russo MD - Internal Medicine
Kathleen Romito MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator

 

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