Here’s how much protein is in 98 popular foods

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

But do you know how much protein you consume daily? This food protein content chart will show you.

It can sometimes be difficult to know exactly how much protein is in foods. In fact, a recent MyFitnessPal survey found that people often overestimate the amount of protein in their diet. For example, 88% of people surveyed said they don’t know how much protein, fiber, carbohydrates, sugar and salt they eat daily.

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

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How to Incorporate More Protein into Your Diet

When looking to increase the amount of protein in your diet, plan each meal with a protein source in mind.

This is how dietitians do it. “At 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 nutrition scientist at MyFitnessPal.

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

Protein powders And bars are good from time to time, but according to Nelson, they won’t give you the same satiety benefit. “We think protein is satiating because it generally comes from less processed, more whole foods,” she says.

About the expert

Stephanie Nelson, MS, RD is a Registered Dietitian and Internal Nutrition Expert and MyFitnessPal Nutrition Scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a major in research and disease prevention.

Protein in Food

Nuts and seeds

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

Cereals and pseudo-grains

• Amaranth, cooked (1 cup / 246 g): 9 g protein
• Cooked buckwheat (1 cup / 168 g): 6 g of protein
• Cooked wheat bulgur (1 cup / 182 g): 6 g of protein
• Farro, cooked (1 cup / 195 g): 12 g protein
• Nutritional yeast (1 tablespoon / 5 g): 2.5 g of protein
• Cooked oats (1 cup / 240 g): 5 g of protein
• Cooked quinoa (1 cup / 170 g): 8 g of 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

• Cooked asparagus (1 cup / 180 g): 4 g of 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
• Cooked eggplant (1 cup/95 g): 1 g protein
• Cooked peas (1 cup / 160 g): 9 g of protein
• Jicama (1 cup / 130 g): 1 g of protein
• Kale, cooked (1 cup / 130 g): 4 g protein
• White mushroom (1 cup/155 g0 g 5.6 g protein
• Cooked peas (1/2 cup/80 g): 4 g of protein
• Cooked spinach (1 cup / 180 g): 6 g of protein
• Raw watercress (1 cup / 34 g): 1 g protein
• Cooked zucchini (1 cup / 180 g): 2 g of protein

Legumes

• Cooked black beans (1/2 cup / 90 g): 8 g of protein
• Cooked chickpeas (1/2 cup / 90 g): 8 g of protein
• Edamame, cooked (1/2 cup / 78 g): 8 g protein
• Chickpea beans (1/2 cup / 90 g): 8 g of protein
• Red beans, cooked (1/2 cup / 90 g): 7 g of protein
• Cooked lentils (1/2 cup / 90 g): 9 g of protein
• Lima beans, cooked (1/2 cup / 90 g): 5 g protein
• Cooked red lentils (1/2 cup / 90 g): 9 g of protein

Fruits

• Avocado, one fruit (150 g): 3 g of protein
• Banana, one fruit (126 g): 1 g of protein
• Dried dates (1/4 cup / 40 g): 1 g of protein
• Jackfruit (1 cup / 178 g): 4 g of protein

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Dairy products and eggs

• Cheddar cheese (1 oz / 28 g): 7 g of protein
• Cottage cheese (1/2 cup / 112 g): 13 g protein
• Whole eggs (1 large): 6 g of protein
• Feta cheese (1 oz / 28 g): 4 g of protein
• Plain Greek yogurt (6 oz / 170 g): 17 g of protein
• Vanilla ice cream (1 cup / 135 g): 5 g of protein
• Kefir (1 cup / 240 ml): 8 to 11 g of protein
• Milk (1 cup / 240 mL): 8 g of protein
• Mozzarella cheese (1 oz / 28 g): 7 g of protein
• Parmesan (1 oz / 28 g): 10 g of protein
• Ricotta cheese (1/2 cup / 124 g): 12 g of protein
• Swiss cheese (1 oz / 28 g): 8 g of protein
• Plain yogurt (1 cup / 245 g): 13 g of protein

Meat, poultry and game – Completed

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Cooked beef (3 oz / 85 g): 21 g of protein
• Bison, cooked and ground (3 oz / 85 g): 22 g protein
• Cooked chicken breast (3 oz / 85 g): 26 g protein
• Cooked chicken thighs (3 oz / 85 g): 21 g protein
• Cooked duck (3 oz / 85 g): 20 g of protein
• Ground turkey, cooked (3 oz / 85 g): 23 g protein
• Cooked Italian sausage (1 link / 75 g): 14 g of protein
• Cooked lamb (3 oz / 85 g): 21 g of protein
• Cooked pork (3 oz / 85 g): 22 g of protein
• Cooked pork chops (3 oz / 85 g): 23 g protein
• Cooked quail (3 oz / 85 g): 21 g of protein
• Cooked rabbit (3 oz / 85 g): 27 g of protein
• Cooked turkey breast (3 oz / 85 g): 26 g protein
• Cooked veal (3 oz / 85 g): 22 g of protein
• Cooked venison (3 oz / 85 g): 24 g of protein

Fish and seafood

• Anchovies (1 oz / 28 g): 9 g of protein
• Cooked flounder (3 oz / 85 g): 13 g of protein
• Cooked halibut (3 oz / 85 g): 16 g of protein
• Cooked lobster (3 oz / 85 g): 16 g of protein
• Cooked mackerel (3 oz / 85 g): 21 g protein
• Cooked mussels (3 oz / 85 g): 20 g of protein
• Cooked octopus (3 oz / 85 g): 25 g of protein
• Cooked oysters (3 oz / 85 g): 16 g of protein
• Cooked salmon (3 oz / 85 g): 23 g of protein
• Sardines, fresh or canned (3 oz / 85 g): 21 g protein
• Cooked shrimp (3 oz / 85 g): 20 g protein
• Canned tuna (3 oz / 85 g): 25 g protein
• Unagi (eel, 3 oz / 85 g): 20 g protein
• Cooked yellowfin tuna (3 oz / 85 g): 25 g protein

Plant proteins

• Seitan (3 oz / 85 g): 21 g of protein (a popular vegan protein made from wheat gluten)
• Tempeh (1 cup / 166 g): 34 g of protein
• Textured Plant Protein (TVP, 1/2 cup / 24 g): 12 g of protein
• Firm tofu (1/2 cup / 126 g): 10 g of protein
• Vegetarian 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 of protein
• Spirulina (1 tbsp / 7 g): 4 g of protein (a blue-green algae supplement)
• Yeast extract spread (1 tbsp / 18 g): 4 g protein

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