Here's how much protein is in 98 popular foods

This chart of the protein content of foods can help you navigate the high-protein hype. From nutritional labels highlighting protein to influencers sharing their high-protein meals, the role of protein in supporting muscle mass, weight loss, and regulating blood sugar is clearer than ever.

But do you know how much protein you eat daily? This graph will show you the protein content of foods.

It can be difficult to know exactly how much protein is in a food sometimes. In fact, a recent study by MyFitnessPal found that people often overestimate the amount of protein in their food. For example, 88% of participants said they did not know how much protein, fibre, carbohydrates, sugar and salt they consume daily.

Let's change that. Bookmark this food protein content chart to learn about the protein content of your favorite foods. Don't see one of your favorite foods here? download MyFitnessPal app And search our nutritional database for nutritional information for over 19 million foods!

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How to incorporate more protein into your diet

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

This is how nutritionists do it. “At 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 lead nutritionist at MyFitnessPal.

Although exact protein needs vary from person to person, Nelson recommends targeting them 20 to 30 grams of protein per meal. Focus on high-quality whole food protein sources like those on this list.

Protein powders and Bars Sometimes they're good, but according to Nelson, they won't give you the same satiety benefit. “We think protein is filling because it typically comes from less processed, more whole foods,” she says.

About the expert

Stephanie Nelson, MS, RD He is a registered dietitian, in-house nutritionist, and nutrition scientist at MyFitnessPal. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus in 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
• Flax seeds (2 tablespoons/14 g): 3 g of protein
• Hemp seeds (3 tablespoons/30 g): 9 g of protein
• Nuts (mixed, 1 oz/28 g): 5 g protein
• Pistachios (1 oz/28 g): 6 g of protein
• Pumpkin seeds (1 oz/28 g): 8 g protein
• Sunflower seeds (1 oz/28 g): 6 g of protein
• Walnuts (1 oz/28 g): 4 g protein

Cereals and pseudo-cereals

• Cooked amaranth (1 cup/246 g): 9 g of protein
• Cooked buckwheat (1 cup/168 g): 6 g protein
• Cooked bulgur (1 cup/182 grams): 6 grams of protein
• Cooked farro (1 cup/195 g): 12 g protein
• Nutritional yeast (1 tablespoon/5 g): 2.5 g of protein
• Cooked oats (1 cup/240 grams): 5 grams of protein
• Cooked quinoa (1 cup/170 grams): 8 grams of protein
• Cooked teff (1 cup/252 g): 10 g protein
• Cooked udon noodles (1 cup/180 g): 7 g protein
• Cooked ziti pasta (1 cup/140 grams): 8 grams of protein

vegetable

• Cooked asparagus (1 cup/180 grams): 4 grams of 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 of protein
• Cooked eggplant (1 cup/95 g): 1 g of protein
• Cooked green peas (1 cup/160 grams): 9 grams of protein
• Jicama (1 cup/130 grams): 1 gram of protein
• Cooked cabbage (1 cup/130 grams): 4 grams of protein
• White mushrooms (1 cup/155 grams 0 grams 5.6 grams of protein
• Cooked peas (half a cup/80 grams): 4 grams of protein
• Cooked spinach (1 cup/180 grams): 6 grams of protein
• Raw watercress (1 cup/34 g): 1 g protein
• Cooked zucchini (1 cup/180 grams): 2 grams of protein

Legumes

• Cooked black beans (1/2 cup/90 grams): 8 grams of protein
• Cooked chickpeas (half a cup/90 grams): 8 grams of protein
• Cooked edamame (1/2 cup/78 g): 8 g of protein
• Chickpeas (half a cup/90g): 8g of protein
• Cooked beans (1/2 cup/90 g): 7 g protein
• Cooked lentils (half a cup/90 grams): 9 grams of protein
• Cooked lima beans (1/2 cup/90 g): 5 g protein
• Cooked red lentils (half a cup/90 grams): 9 grams of protein

Fruits

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

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Dairy and eggs

• Cheddar cheese (1 oz/28 g): 7 g protein
• Cottage cheese (half a cup/112 grams): 13 grams of protein
• Whole eggs (1 large): 6 grams of protein
• Feta cheese (1 oz/28 g): 4 g protein
• Plain Greek yogurt (6 oz/170 g): 17 g protein
• Vanilla ice cream (1 cup/135 g): 5 g of protein
• Kefir (1 cup/240 ml): 8-11 grams of protein
• Milk (1 cup/240 ml): 8 grams of protein
• Mozzarella cheese (1 oz/28 g): 7 g of protein
• Parmesan cheese (1 oz/28 g): 10 g protein
• Ricotta cheese (half a cup/124 grams): 12 grams of protein
• Swiss cheese (1 oz/28 g): 8 g protein
• Plain yogurt (1 cup/245 grams): 13 grams of protein

Meat, poultry and game – Done

• Bacon, turkey (2 slices/16g): 5g 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
• Cooked Italian sausage (1 link/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 flounder (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
• Cooked yellowfin tuna (3 oz/85 g): 25 g protein

Plant proteins

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

Snacks and condiments

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

this post Here's how much protein is in 98 popular foods appeared first on My Fitness Pal Blog.