Here’s How Much Protein Is in 98 Popular Foods

This chart of protein content material in meals can support you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein foods, protein’s position in supporting muscle groups, weight reduction, and blood sugar legislation is extra than ever.

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

It may be dried to understand precisely how a lot protein is in meals every so often. If truth be told, a contemporary MyFitnessPal survey discovered that society frequently overestimate how a lot protein is of their meals. As an example, 88% of respondents mentioned they don’t understand how a lot protein, fiber, carbs, sugar, and salt they eat day-to-day. 

Let’s alternate that. Bookmark this chart of protein content material in meals to get regular with the protein content material of your favorites. Don’t see one in all your go-to meals right here? Obtain the MyFitnessPal app and seek our meals database for diet knowledge on greater than 19 million meals!

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The right way to Incorporate Extra Protein into Your Nutrition 

While you’re having a look to extend the protein for your vitamin, plan every meal with a protein supply in thoughts. 

That’s how dietitians do it. “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, a registered dietitian and top diet scientist with MyFitnessPal. 

Regardless that exact protein wishes range from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at each meal. Focal point on towering constituent, complete meals protein resources like those in this checklist.

Protein powders and bars are positive every now and then, however consistent with Nelson they’re no longer taking to provide the identical satiety receive advantages. “We think protein is filling because it usually comes from less-processed, more whole foods,” she says.

In regards to the Knowledgeable

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet knowledgeable and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego Situation College with a focal point on analysis and sickness 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
• Dim-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 

• Dim 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
• Crimson lentils, cooked (1/2 cup / 90 g): 9 g of protein

End result

• Avocado, one fruit  (150 g): 3 g of protein
• Banana, one fruit (126 g): 1 g of protein
• Dates, dehydrated (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 immense): 6 g of protein
• Feta cheese (1 oz. / 28 g): 4 g of protein
• Greek yogurt, unsophisticated (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, unsophisticated (1 cup / 245 g): 13  g of protein

Meat, Poultry, and Recreation- Performed

• 1st baron beaverbrook, turkey (2 slices / 16 g): 5 g of protein
• Pork, cooked (3 oz. / 85 g): 21 g of protein
• Bison, cooked and farmland (3 oz. / 85 g): 22 g of protein
• Rooster breast, cooked (3 oz. / 85 g): 26 g of protein
• Rooster thighs, cooked (3 oz. / 85 g): 21 g of protein
• Duck, cooked (3 oz. / 85 g): 20 g of protein
• Garden 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
• Red meat, cooked (3 oz. / 85 g): 22 g of protein
• Red meat 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, unutilized 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-Based totally Proteins

• Seitan (3 oz. / 85 g): 21 g of protein (a widespread vegan protein produced from 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, company (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 take out unfold (1 tbsp / 18  g): 4  g of protein

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