Here’s how much protein is in 98 popular foods

This food protein content chart can help you navigate the high protein hype. From food labels highlighting protein to influencers sharing high-protein meals, the role of protein in helping with muscle mass, weight loss and blood sugar regulation is more prominent than ever.

But do you know how much protein you are eating per day? This table of protein content of foods will show you.

It can sometimes be difficult to know how much protein is in food. In fact, a recent MyFitnessPal survey found that people often overestimate how much protein is in their food. For example, 88% of respondents said that they do not know how much protein, fiber, carbohydrates, sugar and salt they consume every day.

Let’s change that. Bookmark this food protein content chart to discover your favorites. Don’t have a food you see here? Download The MyFitnessPal app and search our food database for nutritional information on over 19 million foods!

How to get more protein into your diet

When you want to increase 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, registered dietitian and chief nutrition scientist at MyFitnessPal.

While exact protein needs vary from person to person, Nelson recommends aiming for it 20 to 30 grams of protein at each meal. Focus on high-quality, whole-food protein sources like those on this list.

Protein powders and the bars they’re fine once in a while, but they won’t give you the same satiety benefit, according to Nelson. “We think protein is filling because it usually comes from less processed whole foods,” she says.

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About the expert

Stephanie Nelson, MS, RD She is a Registered Dietitian and is 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.

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Protein in food

Nuts and seeds

• Almonds (1 oz / 28 g): 6 g protein
• Chia seeds (2 tablespoons / 28 g): 5 g protein
• Flaxseeds (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

Grains and Pseudograins

• Amaranth, cooked (1 cup / 246 g): 9 g protein
• Buckwheat, cooked (1 cup / 168 g): 6 g protein
• Bulgur wheat, cooked (1 cup / 182 g): 6 g protein
• Farro, cooked (1 cup / 195 g): 12 g protein
• Nutritional yeast (1 tablespoon / 5 g): 2.5 g protein
• Oats, cooked (1 cup / 240 g): 5 g protein
• Quinoa, cooked (1 cup / 170 g): 8 g protein
• Teff, cooked (1 cup / 252 g): 10 g protein
• Udon noodles, cooked (1 cup / 180 g): 7 g protein
• Ziti pasta, cooked (1 cup / 140 g): 8 g protein

vegetables

• Asparagus, cooked (1 cup / 180 g): 4 g protein
• Peas, cooked (1/2 cup / 93g): 7g protein 93g / 7g protein
• Broccoli, cooked (1 cup / 156 g): 4 g protein
• Eggplant, cooked (1 cup /95 g): 1 g protein
• Peas, cooked (1 cup / 160 g): 9 g protein
• Jicama (1 cup / 130 g): 1 g protein
• Kale, cooked (1 cup / 130 g): 4 g protein
• Mushroom, white (1 cup/155g0g 5.6g protein
• Peas, cooked (1/2 cup/80 g): 4 g protein
• Spinach, cooked (1 cup / 180 g): 6 g protein
• Watercress, raw (1 cup / 34 g): 1 g protein
• Zucchini, cooked (1 cup / 180 g): 2 g protein

Legumes

• Black beans, cooked (1/2 cup / 90 g): 8 g protein
• Chickpeas, cooked (1/2 cup / 90 g): 8 g protein
• Edamame, cooked (1/2 cup / 78 g): 8 g protein
• Garbanzo beans (1/2 cup / 90 g): 8 g protein
• Beans, cooked (1/2 cup / 90 g): 7 g protein
• Lentils, cooked (1/2 cup / 90 g): 9 g protein
• Lima beans, cooked (1/2 cup / 90 g): 5 g protein
• Red lentils, cooked (1/2 cup / 90 g): 9 g protein

fruits

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

Dairy products and eggs

• Cheddar cheese (1 oz / 28 g): 7 g protein
• Cheese (1/2 cup / 112 g): 13 g protein
• Eggs, whole (1 large): 6 g 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 / 240 ml): 8 g 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 – Done

• Bacon, turkey (2 slices / 16 g): 5 g protein
• Beef, cooked (3 oz / 85 g): 21 g protein
• Bison, cooked and minced (3 oz / 85 g): 22 g protein
• Chicken breast, cooked (3 oz / 85 g): 26 g protein
• Chicken thighs, cooked (3 oz / 85 g): 21 g protein
• Duck, cooked (3 oz / 85 g): 20 g protein
• Ground turkey, cooked (3 oz / 85 g): 23 g protein
• Italian sausage, cooked (1 link / 75 g): 14 g protein
• Lamb, cooked (3 oz / 85 g): 21 g protein
• Pork, cooked (3 oz / 85 g): 22 g protein
• Pork chops, cooked (3 oz / 85 g): 23 g protein
• Quail, cooked (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
• Beef, cooked (3 oz / 85 g): 22 g protein
• Buckwheat, cooked (3 oz / 85 g): 24 g protein

Fish and 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
• Mussels, cooked (3 oz / 85 g): 20 g protein
• Octopus, cooked (3 oz / 85 g): 25 g protein
• Oysters, cooked (3 oz / 85 g): 16 g protein
• Salmon, cooked (3 oz / 85 g): 23 g protein
• Sardines, fresh or canned (3 oz / 85 g): 21 g protein
• Shrimp, cooked (3 oz / 85 g): 20 g protein
• Tuna, canned (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 proteins

• Seitan (3 oz / 85 g): 21 g protein (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
• Tofu, firm (1/2 cup / 126 g): 10 g protein
• Veggie burger (1 patty / 70 g): 11 g 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)
• Spread yeast extract (1 tablespoon / 18 g): 4 g protein

The mail Here’s how much protein is in 98 popular foods appeared in the first MyFitnessPal Blog.

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