Here’s how much protein is in 98 popular foods

This food protein chart can help you navigate the high protein hype. From food labels highlighting protein to influencers sharing their high-protein meals, the role of protein in maintaining muscle mass, losing weight and regulating blood sugar is more prominent than ever.

But do you know how much protein you eat every day? This food protein content chart will show you.

Sometimes it can be difficult to know exactly how much protein is in food. In fact, a recent MyFitnessPal survey found that people often overestimate the amount of protein in their food. For example, 88% of respondents said they do not know how much protein, fiber, carbohydrates, sugar and salt they consume daily.

Let’s change that. Bookmark this table of protein content in foods to familiarize yourself with the protein content of your favorite foods. Don’t see one of your favorite foods here? downloading the MyFitnessPal app and search our food database for nutritional information on over 19 million foods!

How to get more protein into your diet

When you want to increase the protein intake in your diet, plan each meal with a protein source in mind.

That’s how dietitians do it. “Every meal, the first decision I make is ‘What proteins do I want to eat here?’ Then I build the rest of my meals around that,” says Stephanie Nelson, registered dietitian and lead nutritionist with MyFitnessPal.

Although exact protein needs vary from person to person, Nelson recommends aiming for them 20 to 30 grams of protein in each meal. Focus on high-quality whole protein sources like those on this list.

Protein powders and bars occasionally they’re fine, but they won’t give you the same satiety benefit, according to Nelson. “We think protein is satiating because it tends to come from less processed, more whole foods,” she says.

About the expert

Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

Proteins in food

Nuts and seeds

• Almonds (1 oz / 28 g): 6 g protein
• Chia seeds (2 tablespoons / 28 g): 5 g protein
• Flax seeds (2 tablespoons / 14 g): 3 g protein
• Hemp seeds (3 tablespoons / 30 g): 9 g of protein
• Nuts (mixed, 28 g): 5 g protein
• Pistachios (28 g): 6 g of protein
• Pumpkin seeds (28 g): 8 g of protein
• Sunflower seeds (1 oz / 28 g): 6 g protein
• Walnuts (1 oz / 28 g): 4 g protein

Grains and pseudograins

• Amaranth, cooked (1 cup / 246 g): 9 g 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 tablespoon / 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 g 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 g protein
• Jicama (1 cup / 130 g): 1 g protein
• Kale, cooked (1 cup / 130 g): 4 g protein
• Mushroom, 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

Legumes

• 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
• 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 g protein
• Red lentils, cooked (1/2 cup / 90 g): 9 g protein

Fruit

• Avocado, one fruit (150 g): 3 g 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

Dairy products and eggs

• Cheddar cheese (28 g): 7 g protein
• Fresh cheese (1/2 cup / 112 g): 13 g protein
• Eggs, whole (1 large): 6 g protein
• Feta cheese (28 g): 4 g of protein
• Greek yogurt, plain (6 oz / 170 g): 17 g 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 (28 g): 7 g of protein
• Parmesan cheese (28 g): 10 g of protein
• Ricotta cheese (1/2 cup / 124 g): 12 g protein
• Swiss cheese (28 g): 8 g of protein
• Yogurt, plain (1 cup / 245 g): 13 g protein

Meat, poultry and game – Done

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Beef, cooked (3 oz / 85 g): 21 g protein
• Bison, cooked and ground (3 oz / 85 g): 22 g protein
• Chicken breast, cooked (3 oz / 85 g): 26 g protein
• Chicken drumstick, cooked (3 oz / 85 g): 21 g protein
• Duck, cooked (3 oz / 85 g): 20 g 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 Chops, Cooked (3 oz / 85 g): 23 g protein
• Quail, cooked (3 oz / 85 g): 21 g protein
• Rabbit, cooked (3 oz / 85 g): 27 g 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 (28 g): 9 g 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
• Mussels, cooked (3 oz / 85 g): 20 g 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 g protein
• Tuna, canned (3 oz / 85 g): 25 g protein
• Unagi (eel, 3 oz / 85 g): 20 g protein
• Yellowfin tuna, cooked (3 oz / 85 g): 25 g protein

Proteins of plant origin

• 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
• Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g protein
• Tofu, firm (1/2 cup / 126 g): 10 g protein
• Veggie burger (1 patty / 70 g): 11 g of protein

Snacks and condiments

• Hummus (2 tablespoons / 30 g): 2 g of protein
• Peanut butter (2 tablespoons / 32 g): 7 g protein
• Spirulina (1 tablespoon / 7 g): 4 g of protein (addition of blue-green algae)
• Yeast extract spread (1 tablespoon / 18 g): 4 g protein

Fast Here’s how much protein is in 98 popular foods appeared first on MyFitnessPal blog.

Source link