This chart of protein content in foods will help you navigate optimal protein intake. From food labels highlighting protein to influencers sharing high-protein foods, the role of protein in muscle mass, weight loss, and blood sugar control is more prominent than ever.
But do you know how much protein you should eat every day? This table shows you the protein content of the food.
Sometimes it can be difficult to know exactly how much protein is in a food. In fact, a recent MyFitnessPal study found that people often underestimate how much protein is in a meal. For example, 88% of respondents said they don’t know how much protein, fiber, carbohydrates, sugar and salt they consume each day.
Let’s change that. Bookmark this protein content chart to familiarize yourself with your favorite protein content. Don’t see one of the foods you’re going for here? take down The MyFitnessPal app And search our food database for nutritional information on over 19 million foods!
You may also like:
Learn how to log your feed using our new VOICE LOG feature >
How to add more protein to your diet
When looking to increase protein in your diet, plan each meal with a protein source.
This is how dietitians do it. “With every meal, the first decision I make is ‘What protein do I want to eat here?’ Then I build the rest of the meal around it,” says Stephanie Nelson, registered dietitian and lead nutrition scientist at MyFitnessPal.
Although exact protein needs vary from person to person, Nelson recommends eating 20 to 30 grams of protein per meal. Focus on high quality whole food protein sources like the ones on this list.
Protein powders and bars are fine on occasion, but they don’t give you the same satiety benefits, according to Nelson. “We think protein is filling because it often comes from processed and processed foods,” she says.
About the expert
Stephanie Nelson, MS, RD He is a registered dietitian and is MyFitnessPal’s in-house nutritionist and nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a concentration in research and disease prevention.
Protein in food
Fruits and seeds
- Almonds (1 ounce / 28 g): 6 g protein
- Chia seeds (2 tbsp / 28 g): 5 g protein
- Flaxseeds (2 tbsp / 14 g): 3 g of protein
- Hemp seeds (3 tbsp / 30 g): 9 g of protein
- Nuts (mixed, 1 oz/28 g): 5 g protein
- Pistachios (1 ounce/28 g): 6 g protein
- Pumpkin seeds (1 ounce / 28 g): 8 g protein
- Sunflower seeds (1 ounce/28 g): 6 g protein
- Walnuts (1 ounce / 28 g): 4 g protein
Grains and Pseudograins
- Amaranth, cooked (1 cup/246 g): 9 grams of protein
- Buckwheat, cooked (1 cup / 168 g): 6 g protein
- Bulgur wheat, cooked (1 cup / 182 g): 6 g protein
- Farro, cooked (1 cup/195 g): 12 g protein
- Nutritional yeast (1 tbsp / 5 g): 2.5 g of protein
- Oats, cooked (1 cup / 240 g): 5 g protein
- Quinoa, cooked (1 cup / 170 g): 8 g protein
- Teff, cooked (1 cup/252 g): 10 grams of protein
- Udon noodles, cooked (1 cup / 180 g): 7 g protein
- Ziti pasta, cooked (1 cup/140 g): 8 g protein
Vegetables
- Asparagus, cooked (1 cup / 180 g): 4 g protein
- Black-eyed peas, cooked (1/2 cup / 93 g): 7 g protein 93 g / 7 g protein.
- Broccoli, cooked (1 cup/156 g): 4 g protein
- Eggplant, cooked (1 cup / 95 g): 1 g protein
- Green peas, cooked (1 cup / 160 g): 9 grams of protein
- Jicama (1 cup / 130 g): 1 g protein
- Cabbage, cooked (1 cup / 130 g): 4 g protein
- Mushrooms, white (1 cup / 155g0g 5.6g protein
- Peas, cooked (1/2 cup / 80 g): 4 g protein
- Spinach, cooked (1 cup/180 g): 6 g protein
- Watercress, raw (1 cup / 34 g): 1 g protein
- Zucchini, cooked (1 cup / 180 g): 2 g protein
Grains
- Black beans, cooked (1/2 cup/90 g): 8 g protein
- Chickpeas, cooked (1/2 cup/90 g): 8 g protein
- Edamame, cooked (1/2 cup/78 g): 8 g protein
- Garbanzo beans (1/2 cup/90 g): 8 g protein
- Kidney beans, cooked (1/2 cup/90 g): 7 g protein
- Lentils, cooked (1/2 cup/90 g): 9 g protein
- Lima beans, cooked (1/2 cup/90 g): 5 grams of protein
- Red lentils, cooked (1/2 cup/90 g): 9 g protein
Fruits
- Avocado, one fruit (150 grams): 3 grams of protein
- Banana, one fruit (126 g): 1 g protein
- Dates, dried (1/4 cup / 40 g): 1 g protein
- Jackfruit (1 cup / 178 g): 4 g protein
You may also like:
What does protein do in the body? >
Milk and eggs
- Cheddar cheese (1 ounce / 28 g): 7 g protein
- Cottage cheese (1/2 cup / 112 g): 13 g protein
- Egg, whole (1 large): 6 grams of protein
- Feta cheese (1 ounce / 28 g): 4 g protein
- Greek yogurt, plain (6 oz/170 g): 17 g protein
- Ice cream, vanilla (1 cup / 135 g): 5 grams of protein
- Kefir (1 cup / 240 ml): 8-11 g of protein
- Milk (1 cup / 240 ml): 8 g of protein
- Mozzarella cheese (1 ounce / 28 g): 7 g protein
- Parmesan cheese (1 ounce / 28 g): 10 grams of protein
- Ricotta cheese (1/2 cup / 124 g): 12 g of protein
- Swiss cheese (1 ounce/28 g): 8 g protein
- Yogurt, plain (1 cup/245 g): 13 g protein
Meat, Poultry and Game- Done
- Bacon, turkey (2 pieces / 16 g): 5 g protein
- Beef, cooked (3 oz/85 g): 21 g protein
- Beef, cooked and ground (3 oz/85 g): 22 g protein
- Chicken breast, cooked (3 oz/85 g): 26 g protein
- Chicken thighs, cooked (3 oz/85 g): 21 g protein
- Duck, cooked (3 oz/85 g): 20 grams of protein
- Ground turkey, cooked (3 oz/85 g): 23 g protein
- Italian sausage, cooked (1 link / 75 g): 14 g protein
- Lamb, cooked (3 oz/85 g): 21 g protein
- Pork, cooked (3 oz/85 g): 22 g protein
- Pork, cooked (3 oz/85 g): 23 g protein
- Quail, cooked (3 oz/85 g): 21 g protein
- Rabbit, cooked (3 oz/85 g): 27 grams of protein
- Turkey breast, cooked (3 oz/85 g): 26 g protein
- Veal, cooked (3 oz/85 g): 22 g protein
- Venison, cooked (3 oz/85 g): 24 g protein
Fish and seafood
- Anchovies (1 ounce/28 g): 9 grams of protein
- Flounder, cooked (3 oz/85 g): 13 g protein
- Halibut, cooked (3 oz/85 g): 16 g protein
- Lobster, cooked (3 oz/85 g): 16 g protein
- Mackerel, cooked (3 oz/85 g): 21 g protein
- Mushrooms, cooked (3 oz/85 g): 20 grams of protein
- Octopus, cooked (3 oz/85 g): 25 g protein
- Oysters, cooked (3 oz/85 g): 16 g protein
- Salmon, cooked (3 oz/85 g): 23 g protein
- Sardines, fresh or canned (3 oz/85 g): 21 g protein
- Shrimp, cooked (3 oz/85 g): 20 grams of protein
- Tuna, canned (3 oz/85 g): 25 g protein
- Unagi (L, 3 oz / 85 g): 20 grams of protein
- Yellowfin tuna, cooked (3 oz/85 g): 25 g protein
Plant-based proteins
- Seitan (3 oz / 85 g): 21 g protein (a popular vegan protein made from wheat gluten)
- Tempeh (1 cup / 166 g): 34 g of protein
- Refined vegetable protein (TVP, 1/2 cup / 24 g): 12 g protein
- Tofu, firm (1/2 cup/126 g): 10 grams of protein
- Veggie Burger (1 patty / 70 g): 11 g of protein
Snacks and spices
- Hummus (2 tbsp / 30 g): 2 g of protein
- Peanut butter (2 tbsp / 32 g): 7 grams of protein
- Spirulina (1 tbsp / 7 g): 4 g protein (blue-green algae supplement)
- Yeast extract spread (1 tbsp / 18 g): 4 g protein
How MyFitnessPal can help.
If you’re thinking about eating more protein without overeating or seeing other nutritional needs, one of the easiest ways is to start tracking your food.
When you configure your MyFitnessPal account, provide certain information. Consider: age, gender, activity level and goal. We use this information to give you customized macro recommendations—that is, how many grams of protein, carbs, and fat you need to eat throughout the day.
As you enter your meals and snacks, you can see how close you are to this protein goal, and make adjustments (or pull back!) as needed.
The post Here’s How Much Protein Is In 98 Favorite Foods appeared first on MyFitnessPal Blog.
#Heres #protein #popular #foods
Leave a Reply