Here’s how much protein is in 98 popular foods

This table of protein content in foods can help you cut through the high protein hype. From food labels highlighting protein to influencers sharing their high-protein meals, protein’s role in supporting muscle mass, weight loss and blood sugar regulation is more important than ever.

But do you know how much protein you consume every day? This table on the protein content in foods will show you.

Sometimes it can be difficult to know exactly how much protein is in foods. In fact, a recent MyFitnessPal survey found that people often overestimate how much protein is in their diet. For example, 88% of respondents said they don’t know how much protein, fiber, carbohydrates, sugar and salt they consume each day.

Let’s change that. Bookmark this table of protein content in foods to familiarize yourself with the protein content of your favorites. Is one of your favorite dishes not included here? Download the MyFitnessPal app and search our food database for nutritional information on more than 19 million foods!

How to incorporate more protein into your diet

If you want to increase the protein content of your diet, plan each meal with a protein source in mind.

This is how nutritionists 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 that,” says Stephanie Nelson, registered dietitian and senior nutritionist at MyFitnessPal.

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

Protein powder And Ingots are fine occasionally, but Nelson says they won’t give you the same satiety benefit. “We believe protein is filling because it typically comes from less processed, more whole foods,” she says.

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About the expert

Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutritionist and nutritionist. Stephanie is passionate about promoting healthy lifestyles and graduated from San Diego State University with a concentration in research and disease prevention.

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Protein in food

Nuts and seeds

• Almonds (1 oz / 28 g): 6 g protein
• Chia seeds (2 tbsp / 28 g): 5 g protein
• Flaxseed (2 tbsp / 14 g): 3 g protein
• Hemp seeds (3 tbsp / 30 g): 9 g protein
• Nuts (mixed, 1 oz/28 g): 5 g protein
• Pistachios (1 oz / 28 g): 6 g protein
• Pumpkin seeds (1 oz/28 g): 8 g 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 tbsp / 5 g): 2.5 g 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 noodles, 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/80g): 4g 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 / 78g): 8g protein
• Chickpeas (1/2 cup / 90g): 8g protein
• Kidney 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 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 (1 oz/28 g): 7 g protein
• Cottage cheese (1/2 cup / 112 g): 13 g protein
• Eggs, whole (1 large): 6g protein
• Feta Cheese (1 oz / 28 g): 4 g protein
• Plain Greek Yogurt (6 oz/170 g): 17 g protein
• Ice cream, vanilla (1 cup / 135 g): 5 g protein
• Kefir (1 cup / 240 ml): 8-11 g protein
• Milk (1 cup / 240 ml): 8 g protein
• Mozzarella Cheese (1 oz/28 g): 7 g protein
• Parmesan cheese (1 oz / 28 g): 10 g protein
• Ricotta cheese (1/2 cup / 124 g): 12 g protein
• Swiss Cheese (1 oz / 28 g): 8 g protein
• Plain yogurt (1 cup / 245 g): 13 g protein

Meat, poultry and game – done

• Bacon, turkey (2 slices / 16 g): 5 g 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 thighs, 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 piece / 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 (1 oz / 28 g): 9 g 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

Vegetable proteins

• Seitan (3 oz / 85 g): 21 g protein (a popular vegan protein made from wheat gluten)
• Tempeh (1 cup / 166g): 34g protein
• Structured 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 protein

Snacks and condiments

• Hummus (2 tbsp / 30 g): 2 g protein
• Peanut butter (2 tbsp / 32 g): 7 g protein
• Spirulina (1 tbsp / 7 g): 4 g protein (a blue-green algae supplement)
• Yeast extract spread (1 tbsp / 18 g): 4 g protein

The post Here’s how much protein is in 98 popular foods appeared first MyFitnessPal Blog.

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