Here’s How Much Protein Is in 98 Popular Foods

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!

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

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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

The post Here’s How Much Protein Is in 98 Popular Foods appeared first on MyFitnessPal Blog.

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