Here’s how much protein is in 98 popular foods

This chart of protein content in foods can help you understand the high-protein hype. From food labels emphasizing protein to influencers sharing high-protein diets, 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 eat every day? This chart of protein content in foods will show you.

Sometimes it’s hard to know exactly how much protein is in a food. In fact, a recent MyFitnessPal survey found that people often overestimate the protein content in food. For example, 88% of respondents said they didn’t know how much protein, fiber, carbohydrates, sugar and salt they consumed each day.

Let’s change that. Bookmark this protein content in foods chart to familiarize yourself with the protein content of your favorite foods. Don’t see one of your favorite foods here? Download the MyFitnessPal app and search our food database for nutritional information on over 19 million foods!

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How to get more protein into your diet

When you want to increase protein in your diet, consider protein sources when planning each meal.

This is what nutritionists do. “Every meal, the first decision I make is ‘What protein do I want to eat here?’ Then, I build the rest of the meal around that,” says Stephanie Nelson, registered dietitian and chief nutritional scientist at MyFitnessPal.

While specific protein needs vary from person to person, Nelson recommends 20 to 30 grams of protein per meal. Focus on high-quality, whole-food protein sources, such as those on this list.

Protein powders and bars are good occasionally, but they won’t give you the same feeling of fullness, according to Nielsen. “We think of protein as filling because it usually comes from less processed and more whole foods,” she says.

About the experts

Stephanie Nelson, MS, RD is a Registered Dietitian and MyFitnessPal’s in-house nutrition expert and nutritional 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 tbsp/28 g): 5 g protein
• Flaxseed (2 tablespoons/14 grams): 3 grams protein
• Hemp seeds (3 tablespoons/30 grams): 9 grams 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

Cereals and pseudocereals

• Cooked amaranth (1 cup/246 g): 9 g protein
• Cooked buckwheat (1 cup/168 g): 6 g protein
• Cooked bulgur (1 cup/182 g): 6 g protein
• Farro, cooked (1 cup/195 g): 12 g protein
• Nutritional yeast (1 tablespoon/5 grams): 2.5 grams 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
• Cooked udon noodles (1 cup/180 g): 7 g protein
• Cooked macaroni (1 cup/140 g): 8 g protein

vegetable

• Cooked asparagus (1 cup/180 g): 4 g protein
• Cooked black-eyed peas (1/2 cup/93 g): 7 g protein 93 g/7 g protein
• Cooked broccoli (1 cup/156 g): 4 g protein
• Cooked eggplant (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 5.6 g protein
• Cooked peas (1/2 cup/80 g): 4 g protein
• Cooked spinach (1 cup/180 g): 6 g protein
• Raw watercress (1 cup/34 g): 1 g protein
• Cooked zucchini (1 cup/180 g): 2 g protein

beans

• Cooked black beans (1/2 cup/90 g): 8 g protein
• Cooked chickpeas (1/2 cup/90 g): 8 g protein
• Cooked 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
• Cooked red lentils (1/2 cup/90 g): 9 g protein

fruit

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

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Dairy products and eggs

• Cheddar cheese (1 oz/28 g): 7 g protein
• Cottage cheese (1/2 cup/112 g): 13 g protein
• Whole eggs (1 large egg): 6 grams protein
• Feta Cheese (1 oz/28 g): 4 g protein
• Original Greek Yogurt (6 oz/170 g): 17 g protein
• Vanilla ice cream (1 cup/135 g): 5 g protein
• Kefir (1 cup/240 ml): 8-11 grams of protein
• Milk (1 cup/240 ml): 8 grams 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/245 g): 13 g protein

Meat, Poultry and Game – Complete

• Bacon, turkey (2 slices/16 g): 5 g protein
• Cooked beef (3 oz/85 g): 21 g protein
• Cooked and ground bison (3 oz/85 g): 22 g protein
• Cooked chicken breast (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
• Cooked ground turkey (3 oz/85 g): 23 g protein
• Ripe Italian Sausage (1 piece/75g): 14g protein
• Cooked lamb (3 oz/85 g): 21 g protein
• Cooked pork (3 oz/85 g): 22 g protein
• Cooked pork chops (3 oz/85 g): 23 g protein
• Cooked quail (3 oz/85 g): 21 g protein
• Cooked rabbit (3 oz/85 g): 27 g protein
• Cooked turkey breast (3 oz/85 g): 26 g protein
• Cooked veal (3 oz/85 g): 22 g protein
• Cooked venison (3 oz/85 g): 24 g protein

fish and seafood

• Anchovies (1 oz/28 g): 9 g protein
• Cooked halibut (3 oz/85 g): 13 g protein
• Cooked halibut (3 oz/85 g): 16 g protein
• Cooked lobster (3 oz/85 g): 16 g protein
• Cooked mackerel (3 oz/85 g): 21 g protein
• Cooked mussels (3 oz/85 g): 20 g protein
• Cooked octopus (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
• Fresh or canned sardines (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
• Unagi (eel, 3 oz/85 g): 20 g protein
• Yellowfin tuna, cooked (3 oz/85 g): 25 g protein

plant-based protein

• Gluten (3 oz/85 g): 21 g protein (a popular vegetarian protein made from wheat gluten)
• Tempeh (1 cup/166 g): 34 g protein
• Textured Plant-Based Protein (TVP, 1/2 cup/24 g): 12 g protein
• Firm tofu (1/2 cup/126 g): 10 g 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 grams): 4 grams of protein (blue-green algae supplement)
• Yeast extract spread (1 tablespoon/18 g): 4 g protein

The article “Here’s How Much Protein is in 98 Popular Foods” first appeared on the MyFitnessPal blog.

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