Best Health Calculator
Understanding Protein in Your Diet
Protein is essential for building and repairing tissues, making enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood. Use this comprehensive table to find protein content in common foods.
Protein Content Table
| Food Category | Food Item | Portion Size | Grams of Protein |
|---|---|---|---|
| Meats, Poultry, and Fish | |||
| Beef/Turkey Jerky | 1 oz dried | 10-15 | |
| Beef, Chicken, Turkey, Pork, Lamb | 1 oz | 7 | |
| Fish, Tuna Fish | 1 oz | 7 | |
| Seafood (Crabmeat, Shrimp, Lobster) | 1 oz | 6 | |
| Egg | 1 | 6 | |
| Imitation Crab Meat | 1 oz | 3 | |
| Soy and Vegetable Protein | |||
| Edamame, dry roasted | 1 oz | 13 | |
| Edamame, fresh or frozen | ½ cup | 8 | |
| Soy milk | 8 oz | 7 | |
| Tofu | 1 oz | 3 | |
| Legumes and Nuts | |||
| Chili with beans, drained | ½ cup | 10 | |
| Lentils | ½ cup | 9 | |
| Kidney, Black, Navy, Cannellini beans | ½ cup | 8 | |
| Lima beans | ½ cup | 7 | |
| Hummus | ⅓ cup | 7 | |
| Peanut butter | 2 Tbsp | 7 | |
| Refried beans | ½ cup | 6 | |
| Nuts | 1 oz (¼ cup) | 4-6 | |
| Sunflower seeds | 1 oz | 5 | |
| Almond milk | 8 oz | 1 | |
| Milk and Dairy | |||
| Greek yogurt, plain, nonfat, light | 5 oz | 12-18 | |
| Cottage cheese, Ricotta (part skim) | ½ cup | 14 | |
| High protein ultra-filtered milk, fat free or 1% | 8 oz | 13 | |
| Milk, skim or 1% | 8 oz | 8 | |
| Cheese, hard (low fat) | 1 oz | 7 | |
| American cheese (low fat) | 1 slice (0.7oz) | 5 | |
| Yogurt, fat free, light | 6 oz | 5 | |
| Sugar free pudding, made with milk | ½ cup | 4 | |
| Grains | |||
| High protein cereals | ¾-1⅓ cup | 7-15 | |
| Quinoa | ⅓ cup | 6 | |
| Bread | 1 oz slice | 3 | |
| Cereal | ½ cup hot ¾ cup cold |
3 | |
| Rice, Pasta | ⅓ cup | 3 | |
Tips for Meeting Your Protein Needs
Visualizing Protein Portions: 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a standard-sized bar of soap equals 1 ounce (oz) and provides about 7 grams of protein. A whole bar of soap equals 3 ounces and provides about 21 grams of protein.
Protein Distribution: Aim to include protein in each meal and snack throughout the day for optimal muscle synthesis and satiety.
Disclaimer: This website is not intended to diagnose, treat, or cure any disease or health condition. The information provided is for educational purposes only.
©2025 Best Health Calculator. All rights reserved.