Protein Content of Foods
Protein Content of Foods
Examples of Animal Protein Foods |
Amount |
Grams of Protein |
Beef, lean |
1 ounce |
7 grams |
| Cheese (American, cheddar, provolone, Swiss) |
1 ounce |
7 grams |
| Cheese, cottage |
1/4 cup |
7 grams |
| Cheese, ricotta |
1/4 cup |
7 grams |
| Chicken |
1 ounce |
7 grams |
| Egg or egg substitute |
1 egg |
7 grams |
| Fish, catfish |
1 ounce |
7 grams |
| Fish, clams |
1 ounce |
7 grams |
| Fish, cod |
1 ounce |
7 grams |
| Fish, crab |
1 ounce |
7 grams |
| Fish, flounder |
1 ounce |
7 grams |
| Fish, haddock |
1 ounce |
7 grams |
| Fish, herring |
1 ounce |
7 grams |
| Fish, lobster |
1 ounce |
7 grams |
| Fish, orange roughy |
1 ounce |
7 grams |
| Fish, oysters |
1 ounce |
7 grams |
| Fish, salmon (fresh or canned) |
1 ounce |
7 grams |
| Fish, scallops |
1 ounce |
7 grams |
| Fish, shellfish (imitation) |
1 ounce |
7 grams |
| Fish, shrimp |
1 ounce |
7 grams |
| Fish, trout |
1 ounce |
7 grams |
| Fish, tuna (fresh or canned in water only) |
1 ounce |
7 grams |
| Milk, skim (recommended) |
8 ounces |
12 grams |
| Pork |
1 ounce |
7 grams |
| Turkey |
1 ounce |
7 grams |
| Yogurt, nonfat or low-fat fruit flavored |
3/4 cup |
12 grams |
| Yogurt, plain nonfat |
3/4 cup |
12 grams |
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Examples of Plant Protein Foods |
Amount |
Grams of Protein |
| Beans and peas (black-eyed, garbanzo, kidney, pinto, split, white) |
1/2 cup |
7 grams |
| Cereal, ready to eat |
3/4 cup |
3 grams |
| Corn |
1/2 cup |
3 grams |
| Lentils |
1/2 cup |
7 grams |
| Lima beans |
2/3 cup |
7 grams |
| Non-starchy vegetables (tomatoes, green beans, cucumbers) |
1/2 cup cooked |
2 grams |
| Oats |
1/2 cup |
3 grams |
| Pasta |
1/2 cup |
3 grams |
| Potatoes, baked or mashed |
1/2 cup |
3 grams |
| Soy burger, veggie burger |
1 ounce |
3 grams |
| Soy milk |
8 ounces |
7 grams |
| Tofu |
4 ounces |
7 grams |
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