Right here’s How A lot Protein Is in 98 Standard Meals

This chart of protein content material in meals may also help you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s position in supporting muscle mass, weight reduction, and blood sugar regulation is extra outstanding than ever.

However have you learnt how a lot protein you’re consuming daily? This chart of protein content material in meals will present you.

It may be exhausting to know precisely how a lot protein is in meals typically. In actual fact, a latest MyFitnessPal survey discovered that folks usually overestimate how a lot protein is of their meals. For instance, 88% of respondents mentioned they don’t understand how a lot protein, fiber, carbs, sugar, and salt they eat every day. 

Let’s change that. Bookmark this chart of protein content material in meals to get conversant in the protein content material of your favorites. Don’t see considered one of your go-to meals right here? Obtain the MyFitnessPal app and search our meals database for vitamin data on greater than 19 million meals!

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Learn how to Incorporate Extra Protein into Your Food plan 

Once you’re seeking to improve the protein in your food regimen, plan every meal with a protein supply in thoughts. 

That’s how dietitians do it. “Each meal, the primary determination I make is ‘What protein do I wish to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead vitamin scientist with MyFitnessPal. 

Although exact protein wants differ from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at every meal. Deal with prime quality, complete meals protein sources like those on this checklist.

Protein powders and bars are high-quality often, however in accordance with Nelson they’re not going to provide the similar satiety profit. “We predict protein is filling as a result of it often comes from less-processed, extra complete meals,” she says.

In regards to the Skilled

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house vitamin skilled and vitamin scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State College with a concentrate on analysis and illness prevention.

Protein in Meals

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 (blended, 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
• Dietary 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

Greens

• 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
• Inexperienced 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, uncooked (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
• Purple 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, complete (1 giant): 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 Sport- Performed

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Beef, cooked (3 oz / 85 g): 21 g of protein
• Bison, cooked and floor (3 oz / 85 g): 22 g of protein
• Hen breast, cooked (3 oz / 85 g): 26 g of protein
• Hen thighs, cooked (3 oz / 85 g): 21 g of protein
• Duck, cooked (3 oz / 85 g): 20 g of protein
• Floor turkey, cooked (3 oz / 85 g): 23 g of protein
• Italian sausage, cooked (1 hyperlink / 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, contemporary 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-Primarily based Proteins

• Seitan (3 oz / 85 g): 21 g of protein (a preferred vegan protein made out of 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, agency (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 complement)
• Yeast extract unfold (1 tbsp / 18  g): 4  g of protein

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