Here’s How Much Protein Is in 98 Popular Foods

This chart of protein content in foods can help you navigate the high-protein hype. From food labels highlighting protein to influencers sharing their 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 eating day to day? This chart of protein content in foods will show you.

It can be hard to know exactly how much protein is in food sometimes. In fact, a recent MyFitnessPal survey found that people often overestimate how much protein is in their food. For example, 88% of respondents said they don’t know how much protein, fiber, carbs, sugar, and salt they consume daily. 

Let’s change that. Bookmark this chart of protein content in foods to get familiar with the protein content of your favorites. Don’t see one of your go-to foods here? Download the MyFitnessPal app and search our food database for nutrition information on more than 19 million foods!

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How to Incorporate More Protein into Your Diet 

When you’re looking to increase the protein in your diet, plan each meal with a protein source in mind. 

That’s how dietitians do it. “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 it,” says Stephanie Nelson, a registered dietitian and lead nutrition scientist with MyFitnessPal. 

Though precise protein needs vary from person to person, Nelson recommends aiming for 20 to 30 grams of protein at each meal. Focus on high quality, whole food protein sources like the ones on this list.

Protein powders and bars are fine occasionally, but according to Nelson they’re not going to give you the same satiety benefit. “We think protein is filling because it usually comes from less-processed, more whole foods,” she says.

About the Expert

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

Protein in Foods

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 (mixed, 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
• Nutritional 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

Vegetables

• 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
• Green 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, raw (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
• Red 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, whole (1 large): 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 Game- Done

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Beef, cooked (3 oz / 85 g): 21 g of protein
• Bison, cooked and ground (3 oz / 85 g): 22 g of protein
• Chicken breast, cooked (3 oz / 85 g): 26 g of protein
• Chicken thighs, cooked (3 oz / 85 g): 21 g of protein
• Duck, cooked (3 oz / 85 g): 20 g of protein
• Ground turkey, cooked (3 oz / 85 g): 23 g of protein
• Italian sausage, cooked (1 link / 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, fresh 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 Proteins

• Seitan (3 oz / 85 g): 21 g of protein (a popular vegan protein made 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, firm (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 supplement)
• Yeast extract spread (1 tbsp / 18  g): 4  g of protein

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