Here’s How Much Protein Is in 98 Popular Foods Leave a comment

This chart of protein content material in meals may help you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s function 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 truth, a latest MyFitnessPal survey discovered that folks 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 eat day by day. 

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

How one can Incorporate Extra Protein into Your Food plan 

If you’re trying to enhance 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 determination I make is ‘What protein do I need to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead vitamin 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 prime quality, entire meals protein sources like those on this checklist.

Protein powders and bars are wonderful sometimes, however in keeping with Nelson they’re not going to provide the identical satiety profit. “We predict protein is filling as a result of it normally comes from less-processed, extra entire meals,” she says.

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In regards to the Skilled

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

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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

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 giant): 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 Sport- Completed

• 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 constructed 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

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