Protein Content of Foods
Meat, Poultry, Eggs:
Food (Cooked) Serving Size Calories Protein (g)
3 oz 141 28
3 oz 158 26
Chicken, skinless
Steak
3 oz 135 25
3 oz 172 23
Turkey, roasted
Lamb
3 oz 122 22
Pork
3 oz 139 14
Ham
1 egg 71 6
Egg, large
Seafood:
Food (Cooked) Serving Size (oz) Calories Protein (g)
3155 22
399 22
3101 20
376 16
Salmon
Tuna
Shrimp
Lobster
Scallops
75 314
Legumes, Grains, Vegetables:
(Cooked)
Name of Food Serving Size (cup) Calories Protein (g)
½197 11
½147 9
½101 9
½95 9
½114 8
½112 8
½134 7
½100 7
½94 7
½151 6
½126 6
½105 6
½111 4
½59 4
Pinto Beans
Adzuki Beans
Lentils
Edamame
Black Beans
Red Kidney Beans
Chickpeas
Black-eyed Peas
Fava Beans
Wheat Berries
Kamut
Lima Beans
Quinoa
Peas, Green
Spinach, cooked
41 ½3
© 2013 Today’s Dietitian Protein Content of Foods
Nuts and Seeds:
Food Serving Size Calories Protein (g)
1 oz 120 12
1 oz 159 9
1 oz 166 7
1 Tbsp 188 7
1 oz 163 6
1 oz 161 6
1 oz 140 6
1 oz 140 6
Soy Nuts
Pumpkin Seeds
Peanuts
Peanut Butter
Almonds
Pistachios
Flax Seeds
Sunflower Seeds
Chia Seeds
Walnuts
138 1 oz 5
1 oz 185 4
1 oz 162 4
Cashews
Dairy Products:
Food Serving Size Calories Protein (g)
6 oz 100 18
4 oz 81 14
Greek Yogurt
Cottage Cheese
(1% fat)
1 cup 100 11
Regular Yogurt
(nonfat)
1 cup 86 8
1 cup 132 8
1 oz 72 7
Milk, Skim
Soy milk
Mozzarella (part skim)
1 piece (0.75 oz) 50 6
String Cheese
(nonfat)
© 2013 Today’s Dietitian