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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

25 g (1 oz)

7

Chicken breast

25 g (1 oz)

8

Pork chop

25 g (1 oz)

7

Salmon

25 g (1 oz)

6

Trout

25 g (1 oz)

6

Tuna, canned, drained

25 g (1 oz)

6

Turkey

25 g (1 oz)

7

Eggs and dairy

Food

Amount

Protein (g)

Cheese, cheddar

25 g (1 oz)

6

Cottage cheese, low fat

½ cup (125 mL)

15

Egg, whole, cooked

1 large

6

Milk

1 cup (250 mL)

9

Yogurt, fruit, low-fat

6 oz container (175 mL)

8

Beans and soy products

Food

Amount

Protein (g)

Baked beans

3/4 cup (175 mL)

10

Black beans

3/4 cup (175 mL)

11

Refried beans3/4 cup (175 mL)10

Soy beverage, enriched

1 cup (250 mL)

7

Tofu

150 g (5 oz)

21

Nuts and seeds

Food

Amount

Protein (g)

Almonds

1/4 cup (60 mL)

8

Peanuts, roasted

1/4 cup (60 mL)

9

Peanut butter

2 Tbsp (30 mL)

8

Sunflower seeds, shelled

1/4 cup (60 mL)

6

Wheat germ

2 Tbsp (30 mL)

4

Related Information

References

Citations

  1. Health Canada (2008). Nutrient value of some common foods. Ottawa: Health Canada. Also available online: http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php.

Credits

Current as of: November 16, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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