Protein Content of Foods

Meat, Poultry, Eggs:

Food (Cooked)
Chicken, skinless
Steak
Turkey, roasted
Lamb
Pork
Ham
Egg, large

Serving Size

Calories

Protein (g)

3 oz
3 oz
3 oz
3 oz
3 oz
3 oz
1 egg

141
158
135
172
122
139
71

28
26
25
23
22
14
6

Serving Size (oz)

Calories

Protein (g)

3
3
3
3
3

155
99
101
76
75

22
22
20
16
14

Serving Size (cup)

Calories

Protein (g)

197
147
101
95
114
112
134
100
94
151
126
105
111
59
41

11
9
9
9
8
8
7
7
7
6
6
6
4
4
3

Seafood:
Food (Cooked)
Salmon
Tuna
Shrimp
Lobster
Scallops

Legumes, Grains, Vegetables:

Name of Food
(Cooked)
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

2013 Todays Dietitian

Protein Content of Foods

Nuts and Seeds:
Food
Soy Nuts
Pumpkin Seeds
Peanuts
Peanut Butter
Almonds
Pistachios
Flax Seeds
Sunflower Seeds
Chia Seeds
Walnuts
Cashews

Serving Size

Calories

Protein (g)

1 oz
1 oz
1 oz
1 Tbsp
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz

120
159
166
188
163
161
140
140
138
185
162

12
9
7
7
6
6
6
6
5
4
4

Serving Size

Calories

Protein (g)

6 oz
4 oz

100
81

18
14

1 cup

100

11

1 cup
1 cup
1 oz

86
132
72

8
8
7

1 piece (0.75 oz)

50

Dairy Products:
Food
Greek Yogurt
Cottage Cheese
(1% fat)
Regular Yogurt
(nonfat)
Milk, Skim
Soy milk
Mozzarella (part
skim)
String Cheese
(nonfat)

2013 Todays Dietitian