WELL-BEING RESOURCES AND UPCOMING PROGRAMS
Food Sources of Protein
Try these foods with protein, listed from highest to lowest protein (per weight), so you can see which options pack the most protein in each bite.
20 g in 2.5 oz
Legume Pasta
13 g in 2 oz
20 g in 2.5 oz
10 g in 1/2 cup
6 g in 1/2 cup
8 g in 1/4 cup
8 g in 1/2 cup
16 g in 2.5 oz
9.5 g in 3 tbsp Fish
14 g in 1/2 cup
8 g in 2 tbsp
7 g in 2 oz (dry)
12 g in 1/2 cup
6 g in 1/4 cup
9 g in 1/2 cup Milk 8 g in 1 cup Cheese 7 g in 1 oz
9 g in 1/2 cup
8 g in 1 cup
Eggs
6 g in 1 large Lentils
Chicken & Turkey
Yogurt (0%)
Pumpkin Seeds
Peanuts
Hemp Hearts
Peanut Butter
Cottage Cheese
Edamame
Beef & Pork
Firm Tofu
Beans
Pasta
Greek Yogurt
Soy Beverage
Protein-Packed Balanced Snacks
Choosing snacks with at least 5 g of protein helps curb hunger between meals and prevents energy crash 15 g of protein.
Apple + Peanut Butter (1.5 Tbsp) 5 g protein
Greek Yogurt (½ cup) + Hemp Hearts (1 Tbsp) 15 g protein
Hummus (¼ cup) + Raw Veggies (1 cup) 6 g protein
Cottage cheese (½ cup) + Berries (½ cup) 14 g protein
Cheese (1 oz) + Almonds (10) 10 g protein
Pumpkin seeds (2 Tbsp) + Popcorn (2 cups) 6 g protein
Hard-boiled Egg + Whole Wheat Crackers (6) 9 g protein
9 g protein
Canned Tuna
½ can) + Celery 13 g protein
Steamed Edamame (½ cup) + Sea Salt
(
TAKETHEPERSONAL HEALTHASSESSMENT
Participate in the (PHA) and be entered into our monthly drawing for two chances to win $250 prize!
The PHA is a confidential survey that helps you reflect on your well-being and access valuable resources. When campus participates in the PHA, we learn about population well-being within the University of Iowa. This collective effort strengthens our understanding and drives meaningful health initiatives campus-wide.
Complete the PHA during work hours. It’s quick, easy, and confidential.
