This table shows the amount of protein per serving of several common foods.
Note that the standard serving size for meat is 3 ounces, which is considerably smaller than the portions you may be used to seeing. A 3-ounce serving of meat is about the size of a deck of cards.
Click here to see a table of protein density (how much protein various foods provide per calorie).
| Food | Serving Size | Protein (g) |
|---|---|---|
| Chicken breast | 3 ounces | 25 |
| Pork tenderloin | 3 ounces | 22 |
| Hamburger, lean (broiled) | 3 ounces | 22 |
| Ground turkey (broiled) | 3 ounces | 22 |
| Salmon | 3 ounces | 19 |
| Shrimp | 3 ounces | 19 |
| Tuna | Small can | 17 |
| Cottage cheese, lowfat | 1/2 cup | 14 |
| Plain yogurt | 1 cup | 12 |
| Greek yogurt | 1/2 cup | 11 |
| Tofu, firm | 1/2 cup | 10 |
| Lentils, cooked | 1/2 cup | 9 |
| Peanut butter | 2 tablespoons | 8 |
| Black beans | 1/2 cup | 8 |
| Chickpeas | 1/2 cup | 8 |
| Spaghetti, cooked | 1 cup | 8 |
| Edamame (soybeans) | 1 cup | 8 |
| Oat bran, uncooked | 1/3 cup | 7 |
| Egg | 1 large | 6 |
| Hummus | 1/2 cup | 6 |
| Egg white | 1 large | 4 |
| Quinoa, cooked | 1/2 cup | 4 |
| Brown rice, cooked | 1/2 cup | 3 |
| Whole wheat bread | 1 slice | 3 |
See also:
Quick Guide to Complementary Protein Sources
New Ways to Use Whey Protein Powder
Chicken, pork, peanut butter – these are known for being protein-rich foods, but it’s easy to forget just how much is packed in foods like yogurt and even rice, the latter of which is known as a carb. Great details shared here!
Looks yummy, thanks for sharing 🙂
HOW DO YOU MISS SOYA? 36g/100g
Soy is listed in two forms: Edamame (soybeans) and tofu.
Thank you for advocating for soy.
Comes in so many forms and is so versatile plus loaded with protein and comes with the antioxidants, phytosterols & fiber that animals do not.
Most of these items are listed in normal portions… but hummus (I make our own using sesame and chickpeas), really? Who normally eats 1/2 c. of hummus? Even with a veggie platter or my nightly giant salad, I get in 1-2 Tbs/a day. Just curious how serving size was portioned? ♀️
Otherwise this list is good proof of why it is not necessary to eat animals. We can get plenty protein intake from plants & have no reason to forcefully breed, torture & kill animals for meat lust. ♀️
I’ve been following you for >10 years. While I use Dr. Michael Greger’s advice as my bottom line, I certainly appreciate your research as well. Only wish you didn’t (potentially inadvertentl) advocate for factory farming, which is now so obviously destroying our health & contributing to the demise of our livable planet.
Thank you Monica.