Protein Content of Common Foods

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).

FoodServing SizeProtein (g)
Chicken breast3 ounces25
Pork tenderloin3 ounces22
Hamburger, lean (broiled)3 ounces22
Ground turkey (broiled)3 ounces22
Salmon3 ounces19
Shrimp3 ounces19
TunaSmall can17
Cottage cheese, lowfat1/2 cup14
Plain yogurt1 cup12
Greek yogurt1/2 cup11
Tofu, firm1/2 cup10
Lentils, cooked1/2 cup9
Peanut butter2 tablespoons8
Black beans1/2 cup8
Chickpeas1/2 cup8
Spaghetti, cooked1 cup8
Edamame (soybeans)1 cup8
Oat bran, uncooked1/3 cup7
Egg1 large6
Hummus1/2 cup6
Egg white1 large4
Quinoa, cooked1/2 cup4
Brown rice, cooked1/2 cup3
Whole wheat bread1 slice3

See also:
Quick Guide to Complementary Protein Sources

New Ways to Use Whey Protein Powder

 

One thought on “Protein Content of Common Foods

  1. 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!

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