Protein In Foods Chart

Protein Chart

Use this list of protein in foods to get a better idea of which foods are good protein sources.

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Food Amount Grams Protein
chicken 1 ounce 7 grams
turkey 1 ounce 7 grams
fish 1 ounce 7 grams
canned tuna/salmon 1/4 cup 7 grams
beef, pork, lamb, veal 1 ounce 7 grams
cheese, nonfat/lowfat 1 ounce 7 grams
cottage cheese, nonfat/lowfat 1/4 cup 7 grams
milk, skim/nonfat, or 1% 1 cup 8 grams
yogurt, nonfat or lite 6-8 ounces 6-14 grams
Greek yogurt, nonfat 6-8 ounces 13-14 grams
egg 1 7 grams
egg whites 2 7 grams
egg substitute 1/4 cup 7 grams
beans 1/2 cup 7 grams
tofu 1 ounce 2-5 grams
peanut butter 2 Tablespoons 8 grams
nuts/seeds 1/4 cup 5-6 grams
protein powders/protein shakes 1-2 scoops/3-20oz varies

In general, high protein/protein rich foods include:

  • Animal Sources
    • Poultry, Fish, and Meat
    • Dairy (milk, yogurt, cheese)
    • Eggs
    • Protein Powders: whey, egg
  • Plant Sources
    • Beans
    • Nuts/Seeds
    • Tofu
    • Protein Powders: Soy, Rice, Pea, Hemp

Notice: The portions of plant protein are sometimes a little larger than animal protein sources:

1/2 cup beans has about the same amount of protein as 1 ounce chicken.

However, plant foods don't have the added "baggage" of cholesterol and saturated fat that animal foods do!

Use this list of high protein foods to help you meet you personal daily protein requirement!

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