Home » Here’s How Much Protein Is in 98 Popular Foods

Here’s How Much Protein Is in 98 Popular Foods

Kurt December 21, 2024 Blog

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This chart of protein content material in meals may also help you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s position in supporting muscle mass, weight reduction, and blood sugar regulation is extra distinguished than ever.

However have you learnt how a lot protein you’re consuming everyday? This chart of protein content material in meals will present you.

It may be laborious to know precisely how a lot protein is in meals typically. In actual fact, a current MyFitnessPal survey discovered that individuals usually overestimate how a lot protein is of their meals. For instance, 88% of respondents stated they don’t understand how a lot protein, fiber, carbs, sugar, and salt they devour every day. 

Let’s change that. Bookmark this chart of protein content material in meals to get aware of the protein content material of your favorites. Don’t see one in all your go-to meals right here? Obtain the MyFitnessPal app and search our meals database for diet info on greater than 19 million meals!

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Find out how to Incorporate Extra Protein into Your Weight loss plan 

While you’re trying to improve the protein in your weight loss program, plan every meal with a protein supply in thoughts. 

That’s how dietitians do it. “Each meal, the primary resolution I make is ‘What protein do I wish to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead diet scientist with MyFitnessPal. 

Although exact protein wants range from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at every meal. Deal with top quality, entire meals protein sources like those on this listing.

Protein powders and bars are high-quality often, however based on Nelson they’re not going to provide the similar satiety profit. “We predict protein is filling as a result of it often comes from less-processed, extra entire meals,” she says.

Concerning the Professional

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet skilled and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a deal with analysis and illness prevention.

Protein in Meals

Nuts and Seeds

• Almonds (1 oz / 28 g): 6 g of protein
• Chia seeds (2 tbsp / 28 g): 5  g of protein
• Flaxseeds (2 tbsp / 14 g): 3 g of protein
• Hemp seeds (3 tbsp / 30 g): 9  g of protein
• Nuts (combined, 1 oz / 28 g): 5 g of 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
• Walnuts (1 oz / 28 g): 4 g of protein

Grains and Pseudograins

• Amaranth, cooked (1 cup / 246 g): 9 g of protein
• Buckwheat, cooked (1 cup / 168 g): 6 g of protein
• Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein
• Farro, cooked (1 cup / 195 g): 12  g of protein
• Dietary yeast (1 tbsp / 5  g): 2.5  g of protein
• Oats, cooked (1 cup / 240  g): 5  g of protein
• Quinoa, cooked (1 cup / 170  g): 8 g of protein
• Teff, cooked (1 cup / 252 g): 10 g of protein
• Udon noodles, cooked (1 cup / 180 g): 7  g of protein
• Ziti pasta, cooked (1 cup / 140 g): 8  g of protein

Greens

• Asparagus, cooked (1 cup / 180 g): 4 g of protein
• Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein 93g /7g protein
• Broccoli, cooked (1 cup / 156 g): 4 g of protein
• Eggplant, cooked (1 cup /95 g): 1 g of protein
• Inexperienced peas, cooked (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 of protein
• Mushroom, white (1 cup/155g0g 5.6  g of protein
• Peas, cooked (1/2 cup /80 g): 4 g of protein
• Spinach, cooked (1 cup / 180 g): 6 g of protein
• Watercress, uncooked (1 cup / 34 g): 1 g of protein
• Zucchini, cooked (1 cup / 180 g): 2 g of protein

Legumes 

• Black beans, cooked (1/2 cup / 90 g): 8 g of protein
• Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein
• Edamame, cooked (1/2 cup / 78 g): 8 g of protein
• Garbanzo beans (1/2 cup / 90 g): 8 g of protein
• Kidney beans, cooked (1/2 cup / 90 g): 7 g of protein
• Lentils, cooked (1/2 cup / 90 g): 9 g of protein
• Lima beans, cooked (1/2 cup / 90 g): 5 g of protein
• Purple lentils, cooked (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
• Dates, dried (1/4 cup / 40 g): 1 g of protein
• Jackfruit (1 cup / 178 g): 4 g of protein

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Dairy & Eggs

• Cheddar cheese (1 oz / 28 g): 7 g of protein
• Cottage cheese (1/2 cup / 112 g): 13 g of protein
• Eggs, entire (1 massive): 6 g of protein
• Feta cheese (1 oz / 28 g): 4 g of protein
• Greek yogurt, plain (6 oz / 170 g): 17  g of protein
• Ice cream, vanilla (1 cup / 135  g): 5  g of protein
• Kefir (1 cup / 240 mL): 8-11 g of protein
• Milk (1 cup / 240 mL): 8 g of protein
• Mozzarella cheese (1 oz / 28 g): 7  g of protein
• Parmesan cheese (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
• Yogurt, plain (1 cup / 245 g): 13  g of protein

Meat, Poultry, and Recreation- Achieved

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Beef, cooked (3 oz / 85 g): 21 g of protein
• Bison, cooked and floor (3 oz / 85 g): 22 g of protein
• Rooster breast, cooked (3 oz / 85 g): 26 g of protein
• Rooster thighs, cooked (3 oz / 85 g): 21 g of protein
• Duck, cooked (3 oz / 85 g): 20 g of protein
• Floor turkey, cooked (3 oz / 85 g): 23 g of protein
• Italian sausage, cooked (1 hyperlink / 75 g): 14 g of protein
• Lamb, cooked (3 oz / 85 g): 21 g of protein
• Pork, cooked (3 oz / 85 g): 22 g of protein
• Pork chops, cooked (3 oz / 85 g): 23 g of protein
• Quail, cooked (3 oz / 85 g): 21 g of protein
• Rabbit, cooked (3 oz / 85 g): 27 g of protein
• Turkey breast, cooked (3 oz / 85 g): 26 g of protein
• Veal, cooked (3 oz / 85 g): 22 g of protein
• Venison, cooked (3 oz / 85 g): 24 g of protein

Fish and Seafood

• Anchovies (1 oz / 28 g): 9 g of protein
• Flounder, cooked (3 oz / 85 g): 13 g of protein
• Halibut, cooked (3 oz / 85 g): 16 g of protein
• Lobster, cooked (3 oz / 85 g): 16  g of protein
• Mackerel, cooked (3 oz / 85 g): 21 g of protein
• Mussels, cooked (3 oz / 85 g): 20 g of protein
• Octopus, cooked (3 oz / 85 g): 25 g of protein
• Oysters, cooked (3 oz / 85 g): 16  g of protein
• Salmon, cooked (3 oz / 85 g): 23  g of protein
• Sardines, recent or canned (3 oz / 85 g): 21 g of protein
• Shrimp, cooked (3 oz / 85 g): 20 g of protein
• Tuna, canned (3 oz / 85 g): 25 g of protein
• Unagi (eel, 3 oz / 85 g): 20 g of protein
• Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein

Plant-Based mostly Proteins

• Seitan (3 oz / 85 g): 21 g of protein (a well-liked vegan protein created from wheat gluten)
• Tempeh (1 cup / 166 g):34  g of protein
• Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g of protein
• Tofu, agency (1/2 cup / 126 g): 10 g of protein
• Veggie burger (1 patty / 70 g): 11  g of protein

Snacks and Condiments

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

The put up Right here’s How A lot Protein Is in 98 Common Meals appeared first on MyFitnessPal Weblog.