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|
|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|
|Spaghetti, cooked||1 cup||8|
|Edamame (soybeans)||1 cup||8|
|Oat bran, uncooked||1/3 cup||7|
|Egg white||1 large||4|
|Quinoa, cooked||1/2 cup||4|
|Brown rice, cooked||1/2 cup||3|
|Whole wheat bread||1 slice||3|