Protein Content of Foods - Today's Dietitian
Protein Content of Foods
Meat, Poultry, Eggs:
Food (Cooked)
Serving Size
Chicken, skinless 3 oz
Steak
3 oz
Turkey, roasted 3 oz
Lamb Pork Ham Egg, large
3 oz 3 oz 3 oz 1 egg
Calories 141 158 135 172 122 139 71
Seafood:
Food (Cooked)
Salmon Tuna Shrimp Lobster Scallops
Serving Size (oz) 3 3 3 3 3
Calories 155 99 101 76 75
Legumes, Grains, Vegetables:
Name of Food (Cooked)
Serving Size (cup)
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 ?
Calories
197 147 101 95 114 112 134 100 94 151 126 105 111 59 41
Protein (g) 28 26 25 23 22 14 6
Protein (g) 22 22 20 16 14
Protein (g)
11 9 9 9 8 8 7 7 7 6 6 6 4 4 3
? 2013 Today's Dietitian
Protein Content of Foods
Nuts and Seeds:
Food
Serving Size
Soy Nuts
1 oz
Pumpkin Seeds
1 oz
Peanuts
1 oz
Peanut Butter
1 Tbsp
Almonds
1 oz
Pistachios
1 oz
Flax Seeds
1 oz
Sunflower Seeds 1 oz
Chia Seeds
1 oz
Walnuts
1 oz
Cashews
1 oz
Dairy Products:
Food
Greek Yogurt Cottage Cheese (1% fat) Regular Yogurt (nonfat) Milk, Skim Soy milk Mozzarella (part skim) String Cheese (nonfat)
Serving Size 6 oz 4 oz
1 cup
1 cup 1 cup 1 oz
1 piece (0.75 oz)
Calories 120 159 166 188 163 161 140 140 138 185 162
Calories 100 81
100
86 132 72
50
Protein (g) 12 9 7 7 6 6 6 6 5 4 4
Protein (g) 18 14
11
8 8 7
6
? 2013 Today's Dietitian
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