Here’s how much protein is in 98 popular foods

This chart of protein content in foods will help you get past the high protein hype. From food labels highlighting protein to influencers sharing high-protein meals, protein’s role in supporting muscle mass, weight loss, and blood sugar regulation is more prominent than ever.

But do you know how much protein you’re consuming every day? This table shows the protein content in foods.

It can be difficult to know exactly how much protein is in a food. In fact, a recent MyFitnessPal study found that people often overestimate the amount of protein in their food. For example, 88% of respondents said they didn’t know how much protein, fiber, carbohydrates, sugar, and salt they were consuming each day.

Let’s change that. Bookmark this graph of protein content in foods to check your favorite protein content. Don’t see your favorite food here? Download MyFitnessPal app Search our food database for nutritional information for over 19 million foods.

You may also like:
Learn how to log your meals using the new VOICE LOG feature >

How to incorporate more protein into your diet

If you want to increase protein in your diet, plan each meal with your protein source in mind.

That’s what nutritionists do. “The first thing I decide every meal is, ‘What protein do I want to eat here?’ Then I build the rest of my meal around that,” says R.D. and Chief Nutritional Scientist at MyFitnessPal. says Stephanie Nelson.

Although the exact amount of protein needed varies from person to person, Nelson recommends aiming for 20 to 30 grams of protein at each meal. Look to high-quality whole food protein sources like those on this list.

Protein powders and bars are okay from time to time, but Nelson says they don’t give you the same feeling of fullness. “Protein is usually less processed and comes from more natural foods, so we think it’s more satiating,” she says.

About experts

Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

protein in food

nuts and seeds

• Almonds (1 oz / 28 g): 6 g protein
• Chia seeds (2 tablespoons / 28 g): 5 g protein
• Flaxseed (2 tablespoons / 14 g): 3 g protein
• Hemp seeds (3 tablespoons / 30 g): 9 g protein
• Nuts (mixed, 1 oz / 28 g): 5 g protein
• Pistachios (1 oz / 28 g): 6 g protein
• Pumpkin Seeds (1 oz / 28 g): 8 g protein
• Sunflower seeds (1 oz / 28 g): 6 g protein
• Walnuts (1 oz / 28 g): 4 g protein

Particles and pseudoparticles

• Cooked Amaranth (1 cup / 246 g): 9 g protein
• Cooked buckwheat (1 cup / 168 g): 6 g protein
• Cooked Bulgur Wheat (1 cup / 182 g): 6 g protein
• Farro, cooked (1 cup / 195 g): 12 g protein
• Nutritional yeast (1/5 g): 2.5 g protein
• Cooked oats (1 cup / 240 g): 5 g protein
• Cooked Quinoa (1 cup / 170 g): 8 g protein
• Cooked Teff (1 cup / 252 g): 10 g protein
• Boiled udon (1 cup/180g): 7g protein
• Cooked Ziti Pasta (1 cup / 140 g): 8 g protein

vegetables

• Cooked Asparagus (1 cup / 180 g): 4 g protein
• Black-eyed peas, cooked (1/2 cup / 93 g): 7 g protein 93 g / 7 g protein
• Cooked Broccoli (1 cup / 156 g): 4 g protein
• Eggplant, cooked (1 cup/95 g): 1 g protein
• Cooked green peas (1 cup / 160 g): 9 g protein
• Jicama (1 cup / 130 g): 1 g protein
• Cooked Kale (1 cup / 130 g): 4 g protein
• Mushrooms, white (1 cup/155g0g, 5.6g protein)
• Cooked peas (1/2 cup/80 g): 4 g protein
• Cooked spinach (1 cup / 180 g): 6 g protein
• Watercress, raw (1 cup / 34 g): 1 g protein
• Cooked zucchini (1 cup / 180 g): 2 g protein

legumes

• Cooked black beans (1/2 cup / 90 g): 8 g protein
• Cooked Chickpeas (1/2 cup / 90 g): 8 g protein
• Boiled edamame (1/2 cup / 78 g): 8 g protein
• Chickpeas (1/2 cup / 90 g): 8 g protein
• Cooked kidney beans (1/2 cup / 90 g): 7 g protein
• Cooked lentils (1/2 cup / 90 g): 9 g protein
• Cooked lima beans (1/2 cup / 90 g): 5 g protein
• Red lentils, cooked (1/2 cup / 90 g): 9 g protein

fruit

• 1 avocado (150 g): 3 g protein
• Banana, 1 fruit (126 g): 1 g protein
• Dried dates (1/4 cup / 40 g): 1 g protein
• Jackfruit (1 cup / 178 g): 4 g protein

You may also like:
What do proteins do in the body? >

dairy products and eggs

• Cheddar Cheese (1 oz / 28 g): 7 g protein
• Cottage cheese (1/2 cup / 112 g): 13 g protein
• Whole egg (1 large): 6g protein
• Feta Cheese (1 oz / 28 g): 4 g protein
• Greek yogurt, plain (6 oz / 170 g): 17 g protein
• Ice cream, vanilla (1 cup / 135 g): 5 g protein
• Kefir (1 cup / 240 mL): 8-11 g protein
• Milk (1 cup/240mL): 8g protein
• Mozzarella cheese (1 oz / 28 g): 7 g protein
• Parmesan Cheese (1 oz / 28 g): 10 g protein
• Ricotta cheese (1/2 cup / 124 g): 12 g protein
• Swiss Cheese (1 oz / 28 g): 8 g protein
• Plain yogurt (1 cup/245g): 13g protein

Meat, poultry and game – complete

• Bacon, turkey (2 pieces/16g): 5g protein
• Cooked Beef (3 oz / 85 g): 21 g protein
• Cooked and Ground Bison (3 oz / 85 g): 22 g protein
• Chicken breast, cooked (3 oz / 85 g): 26 g protein
• Cooked Chicken Thighs (3 oz / 85 g): 21 g protein
• Cooked Duck (3 oz / 85 g): 20 g protein
• Ground turkey, cooked (3 oz / 85 g): 23 g protein
• Cooked Italian Sausage (1 link / 75 g): 14 g protein
• Cooked Lamb (3 oz / 85 g): 21 g protein
• Cooked Pork (3 oz / 85 g): 22 g protein
• Cooked Pork Chop (3 oz / 85 g): 23 g protein
• Cooked Quail (3 oz / 85 g): 21 g protein
• Rabbit, cooked (3 oz / 85 g): 27 g protein
• Turkey Breast, Cooked (3 oz / 85 g): 26 g Protein
• Veal, cooked (3 oz / 85 g): 22 g protein
• Cooked Venison (3 oz / 85 g): 24 g protein

seafood

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

plant-based protein

• Seitan (3 oz / 85 g): 21 g protein (a popular vegan protein made from wheat gluten)
• Tempeh (1 cup / 166 g): 34 g protein
• Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g protein
• Firm tofu (1/2 cup/126g): 10g protein
• Veggie burger (1 patty/70g): 11g protein

snacks and condiments

• Hummus (2 tablespoons / 30 g): 2 g protein
• Peanut butter (2 tablespoons / 32 g): 7 g protein
• Spirulina (1 tablespoon / 7 g): 4 g protein (blue-green algae supplement)
• Yeast extract spread (1 tbsp/18 g): 4 g protein

This post shows how much protein is in 98 popular foods. Originally posted on MyFitnessPal Blog.