Protein Content of Foods - Today's Dietitian

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)

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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

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