Foods that have protein
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004
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.
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004