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This chart of protein content in foods can help you navigate the high-protein hype. From food labels highlighting protein to influencers sharing their high-protein meals, protein’s role in supporting muscle mass, weight loss, and blood sugar regulation is more prominent than ever.
But do you know how much protein you’re eating day to day? This chart of protein content in foods will show you.
It can be hard to know exactly how much protein is in food sometimes. In fact, a recent MyFitnessPal survey found that people often overestimate how much protein is in their food. For example, 88% of respondents said they don’t know how much protein, fiber, carbs, sugar, and salt they consume daily.
Let’s change that. Bookmark this chart of protein content in foods to get familiar with the protein content of your favorites. Don’t see one of your go-to foods here? Download the MyFitnessPal app and search our food database for nutrition information on more than 19 million foods!
You might also like: Learn how to log your food using our new VOICE LOG feature >
How to Incorporate More Protein into Your Diet
When you’re looking to increase the protein in your diet, plan each meal with a protein source in mind.
That’s how dietitians do it. “Every meal, the first decision I make is ‘What protein do I want to eat here?’ Then, I build the rest of the meal around it,” says Stephanie Nelson, a registered dietitian and lead nutrition scientist with MyFitnessPal.
Though precise protein needs vary from person to person, Nelson recommends aiming for 20 to 30 grams of protein at each meal. Focus on high quality, whole food protein sources like the ones on this list.
Protein powders and bars are fine occasionally, but according to Nelson they’re not going to give you the same satiety benefit. “We think protein is filling because it usually comes from less-processed, more whole foods,” she says.
About the Expert
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
Protein in Foods
Nuts and Seeds
Almonds (1 oz / 28 g): 6 g of protein
Chia seeds (2 tbsp / 28 g): 5 g of protein
Flaxseeds (2 tbsp / 14 g): 3 g of protein
Hemp seeds (3 tbsp / 30 g): 9 g of protein
Nuts (mixed, 1 oz / 28 g): 5 g of protein
Pistachios (1 oz / 28 g): 6 g of protein
Pumpkin seeds (1 oz / 28 g): 8 g of protein
Sunflower seeds (1 oz / 28 g): 6 g of protein
Walnuts (1 oz / 28 g): 4 g of protein
Grains and Pseudograins
Amaranth, cooked (1 cup / 246 g): 9 g of protein
Buckwheat, cooked (1 cup / 168 g): 6 g of protein
Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein
Farro, cooked (1 cup / 195 g): 12 g of protein
Nutritional yeast (1 tbsp / 5 g): 2.5 g of protein
Oats, cooked (1 cup / 240 g): 5 g of protein
Quinoa, cooked (1 cup / 170 g): 8 g of protein
Teff, cooked (1 cup / 252 g): 10 g of protein
Udon noodles, cooked (1 cup / 180 g): 7 g of protein
Ziti pasta, cooked (1 cup / 140 g): 8 g of protein
Vegetables
Asparagus, cooked (1 cup / 180 g): 4 g of protein
Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein 93g /7g protein
Broccoli, cooked (1 cup / 156 g): 4 g of protein
Eggplant, cooked (1 cup /95 g): 1 g of protein
Green peas, cooked (1 cup / 160 g): 9 g of protein
Jicama (1 cup / 130 g): 1 g of protein
Kale, cooked (1 cup / 130 g): 4 g of protein
Mushroom, white (1 cup/155g0g 5.6 g of protein
Peas, cooked (1/2 cup /80 g): 4 g of protein
Spinach, cooked (1 cup / 180 g): 6 g of protein
Watercress, raw (1 cup / 34 g): 1 g of protein
Zucchini, cooked (1 cup / 180 g): 2 g of protein
Legumes
Black beans, cooked (1/2 cup / 90 g): 8 g of protein
Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein
Edamame, cooked (1/2 cup / 78 g): 8 g of protein
Garbanzo beans (1/2 cup / 90 g): 8 g of protein
Kidney beans, cooked (1/2 cup / 90 g): 7 g of protein
Lentils, cooked (1/2 cup / 90 g): 9 g of protein
Lima beans, cooked (1/2 cup / 90 g): 5 g of protein
Red lentils, cooked (1/2 cup / 90 g): 9 g of protein
Fruits
Avocado, one fruit (150 g): 3 g of protein
Banana, one fruit (126 g): 1 g of protein
Dates, dried (1/4 cup / 40 g): 1 g of protein
Jackfruit (1 cup / 178 g): 4 g of protein
You might also like: What Does Protein Do In the Body? >
Dairy & Eggs
Cheddar cheese (1 oz / 28 g): 7 g of protein
Cottage cheese (1/2 cup / 112 g): 13 g of protein
Eggs, whole (1 large): 6 g of protein
Feta cheese (1 oz / 28 g): 4 g of protein
Greek yogurt, plain (6 oz / 170 g): 17 g of protein
Ice cream, vanilla (1 cup / 135 g): 5 g of protein
Kefir (1 cup / 240 mL): 8-11 g of protein
Milk (1 cup / 240 mL): 8 g of protein
Mozzarella cheese (1 oz / 28 g): 7 g of protein
Parmesan cheese (1 oz / 28 g): 10 g of protein
Ricotta cheese (1/2 cup / 124 g): 12 g of protein
Swiss cheese (1 oz / 28 g): 8 g of protein
Yogurt, plain (1 cup / 245 g): 13 g of protein
Meat, Poultry, and Game- Done
Bacon, turkey (2 slices / 16 g): 5 g of protein
Beef, cooked (3 oz / 85 g): 21 g of protein
Bison, cooked and ground (3 oz / 85 g): 22 g of protein
Chicken breast, cooked (3 oz / 85 g): 26 g of protein
Chicken thighs, cooked (3 oz / 85 g): 21 g of protein
Duck, cooked (3 oz / 85 g): 20 g of protein
Ground turkey, cooked (3 oz / 85 g): 23 g of protein
Italian sausage, cooked (1 link / 75 g): 14 g of protein
Lamb, cooked (3 oz / 85 g): 21 g of protein
Pork, cooked (3 oz / 85 g): 22 g of protein
Pork chops, cooked (3 oz / 85 g): 23 g of protein
Quail, cooked (3 oz / 85 g): 21 g of protein
Rabbit, cooked (3 oz / 85 g): 27 g of protein
Turkey breast, cooked (3 oz / 85 g): 26 g of protein
Veal, cooked (3 oz / 85 g): 22 g of protein
Venison, cooked (3 oz / 85 g): 24 g of protein
Fish and Seafood
Anchovies (1 oz / 28 g): 9 g of protein
Flounder, cooked (3 oz / 85 g): 13 g of protein
Halibut, cooked (3 oz / 85 g): 16 g of protein
Lobster, cooked (3 oz / 85 g): 16 g of protein
Mackerel, cooked (3 oz / 85 g): 21 g of protein
Mussels, cooked (3 oz / 85 g): 20 g of protein
Octopus, cooked (3 oz / 85 g): 25 g of protein
Oysters, cooked (3 oz / 85 g): 16 g of protein
Salmon, cooked (3 oz / 85 g): 23 g of protein
Sardines, fresh or canned (3 oz / 85 g): 21 g of protein
Shrimp, cooked (3 oz / 85 g): 20 g of protein
Tuna, canned (3 oz / 85 g): 25 g of protein
Unagi (eel, 3 oz / 85 g): 20 g of protein
Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein
Plant-Based Proteins
Seitan (3 oz / 85 g): 21 g of protein (a popular vegan protein made from wheat gluten)
Tempeh (1 cup / 166 g):34 g of protein
Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g of protein
Tofu, firm (1/2 cup / 126 g): 10 g of protein
Veggie burger (1 patty / 70 g): 11 g of protein
Snacks and Condiments
Hummus (2 tbsp / 30 g): 2 g of protein
Peanut butter (2 tbsp / 32 g): 7 g of protein
Spirulina (1 tbsp / 7 g): 4 g of protein (a blue-green algae supplement)
Yeast extract spread (1 tbsp / 18 g): 4 g of protein
How MyFitnessPal Can Help
If you’re aiming to eat more protein without overdoing it or losing sight of other nutritional needs, one of the easiest ways is to start tracking your food.
When you set up your MyFitnessPal account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro recommendation—that is, how many grams of proteins, carbs, and fats you should aim to eat all day.
As you log your meals and snacks, you can see how close you’re getting to this protein goal, and make adjustments (or pull back the reins!) as needed.
The post Here’s How Much Protein Is in 98 Popular Foods appeared first on MyFitnessPal Blog.
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