Wound Care Concierge Part III: The Power of Protein and More

Paul M. Graham, DO

Sources of Protein for Wound Healing

As I mentioned in a previous post (Wound Care Concierge Part II: Nutrition), it is recommended that a healthy adult consume at least 0.8 grams of protein per kilogram of body weight per day (60-70 g for a 70 kg adult) for proper nutrition and wound repair. For adults with protein energy malnutrition (PEM) or with moderate to severe wounds, it is recommended that 1.5 grams of protein per kilogram of body weight be consumed for proper and adequate wound healing to take place. (1 kg = 2.2 lbs)

Below, you will find several tables outlining different sources of protein that can easily be added to your diet. You will also find information on two essential nutients, zinc and vitamin C, that play a large role in how our wounds heal.

  1. What foods offer good sources of protein in my diet?

Amount Protein (grams)
1 Cup of 2% or Skim Milk 8 g
1 ounce of semi-hard or solid cheese 7 g
½ cup of cottage cheese 14 g
1 cup of plain or fruit yogurt 8 g
1 cup of greek yogurt 17 g
Meats and meat substitutes
Amount Protein (grams)
3 ounces of cooked fish 21 g
3 ounces of cooked shellfish 19 g
½ cup of canned tuna 14 g
3 ounces of cooked chicken/turkey/poultry 24 g
1 large egg 6 g
¼ cup of egg substitute 5 g
1 cup tofu 10 g
1 cup of cooked beans (pinto,kidney, or navy) 15 g
Nuts and seeds
Amount Protein (grams)
2 tbsp of almonds, cashews, walnuts, sunflower seeds 5 g
2 tbsp of peanuts 7 g
2 tbsp of peanut butter 8 g
  1. What foods are good sources of Zinc?

    • High amounts of zinc are found in foods such as beef, liver, and crab. Smaller amounts of zinc are found in sunflower seeds, almonds, peanut butter, eggs, milk, wheat germ, black-eyed peas, and whole grain pasta and breads.zin.jpg
  1. What foods are good sources of Vitamin C?

    • Many fruits and vegetables offer good amounts of Vitamin C. These include, but are not limited to oranges, strawberries, grapefruit, cantaloupe, tangerines, red/green bell peppers, broccoli, potatoes, tomatoes, and cabbage. Remember, Vitamin C a very powerful antioxidant.
  1. How can I add extra protein to foods I eat?

    • This is easy! Follow these tips below and you are well on your way to a high-powered protein meal.
      • Add powdered protein mix to milk or water to make a high protein shake
      • Add low fat cheese to sauces, soups, or vegetables
      • Add beans, peas or other legumes to salads
      • Add nuts to foods or just eat them as a snack
      • Consume a high protein breakfast drink
      • Add meat to soups, salads, casseroles, pastas, or vegetables
      • Eat cottage cheese or greek yogurt with fruitsfoods-high-in-protein-640x379.png

Stay tuned to Dimensional Dermatology for information on wound care, including the stages of wound healing, types of wounds, and wound care dressings.

Photo Credit: Medicaldaily.com

Please note, our medical disclaimer applies to all information, images, recommendations, and comments published on this page.

Published by Dr. Paul M. Graham

Paul M. Graham, D.O. (Founder/Editor-in-chief) founded Dimensional Dermatology in May 2016 with the vision to provide concise, easy to read, up-to-date dermatology and aesthetic medicine information to patients, medical staff, providers, and the general public. Dr. Graham is currently completing his training as a cosmetic dermatologic surgery fellow in Virginia Beach, Virginia at the McDaniel Laser and Cosmetic Center. He completed his dermatology training at St. Joseph Mercy Hospital and was a clinical instructor at Michigan State University. He received his B.S. degree as Summa Cum Laude at Old Dominion University, his D.O. degree as Cum Laude at Edward Via College of Osteopathic Medicine, completed his internship at Largo Medical Center in Largo, Florida as chief intern, and completed his dermatology residency training at St. Joseph Mercy Hospital Ann Arbor, Michigan.

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