Many foods contain protein. The following charts give examples of protein content in meat, poultry and fish:
Meat, poultry and fish
Food | Serving size | Protein grams |
bacon | 3 slices | 6 |
beef (ground, lean) | 3 ounces | 21 |
chicken breast (cooked) | 3 ounces | 26 |
cod (Atlantic) | 3 ounces | 19 |
haddock (smoked) | 3 ounces | 21 |
ham (meat only, roasted) | 3 ounces | 21 |
hot dog (beef) | 1 each | 7 |
pork (ground) | 3 ounces | 22 |
salmon (Atlantic) | 3 ounces | 22 |
sausage link (pork/beef) | 1 link | 9 |
shrimp (fresh) | 3 ounces | 17 |
tuna (canned, light) | 3 ounces | 22 |
turkey (light meat) | 3 ounces | 25 |
turkey (ground) | 3 ounces | 23 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Many foods contain protein. The following charts give examples of protein content in dairy products:
Dairy products
Food | Serving size | Protein grams |
cheddar cheese | 11/2 ounces | 11 |
cottage cheese | 1/2 cup | 13 |
cream cheese | 11/2 ounces | 3 |
ice cream (vanilla) | 11/2 cups | 7 |
milkshake | 11/2 cups | 12 |
milk (buttermilk) | 1 cup | 8 |
milk (2 percent) | 1 cup | 8 |
milk (skim) | 1 cup | 8 |
mozzarella cheese | 11/2 ounces | 10 |
Parmesan cheese (grated) | 2 tablespoons | 4 |
yogurt (low fat) | 1 cup | 10 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Many foods contain protein. The following charts give examples of protein content in eggs:
Eggs
Food | Serving size | Protein grams |
scrambled | 1/2 cup | 12 |
substitute | 1/2 cup | 15 |
whole | 1 egg | 6 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Many foods contain protein. The following charts give examples of protein content in soups:
Soups
Food | Serving size | Protein grams |
bean with ham | 1 cup | 13 |
cheese | 1 cup | 5 |
chicken noodle | 1 cup | 4 |
clam chowder | 1 cup | 9 |
cream of celery | 1 cup | 6 |
cream of chicken | 1 cup | 7 |
cream of potato | 1 cup | 6 |
tomato | 1 cup | 6 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Many foods contain protein. The following charts give examples of protein content in beans:
Beans
Food | Serving size | Protein grams |
black beans (cooked) | 1/2 cup | 8 |
hummus (fresh) | 1/2 cup | 6 |
kidney beans (canned) | 1/2 cup | 7 |
navy beans (canned) | 1/2 cup | 10 |
refried beans | 1/2 cup | 8 |
soybeans (boiled) | 1/2 cup | 14 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Many foods contain protein. The following charts give examples of protein content in nuts:
Nuts
Food | Serving size | Protein grams |
almonds (toasted) | 1/2 cup | 14 |
cashews (dry roasted) | 1/2 cup | 10 |
peanut butter | 2 tablespoons | 8 |
peanuts (dry roasted) | 1/2 cup | 17 |
pistachios (dry roasted) | 1/2 cup | 10 |
sunflower seeds (dry roasted) | 1/2 cup | 12 |
walnuts (English, dried) | 1/2 cup | 9 |
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.