PROTEIN CONTENT OF FOODS

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)

½ ½ ½ ½ ½ ½ ½ ½ ½ ½ ½ ½ ½ ½ ½

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 Today’s 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

6

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

© 2013 Today’s Dietitian