Here’s how much protein is in 98 popular foods

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

But do you know how much protein you consume per day? This food protein content chart will show you.

Sometimes it can be difficult to know exactly how much protein is in food. In fact, a recent survey by MyFitnessPal found that people often overestimate the amount of protein in their food. For example, 88% of respondents said they do not know how much protein, fiber, 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 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 the protein intake 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 proteins do I want to eat here?’ Then I build the rest of my meals around that,” says Stephanie Nelson, registered dietitian and lead nutrition scientist at MyFitnessPal.

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

Protein powder and bars occasionally they’re fine, but according to Nelson, they won’t give you the same satiety benefit. “We think of protein as filling because it usually comes from less processed, more whole foods,” she says.

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About the expert

Stephanie Nelson, MS, RD is a registered dietitian and MyFitnessPal’s in-house nutritionist and nutritionist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

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Proteins in food

Nuts and seeds

• Almonds (28 g): 6 g protein
• Chia seeds (2 tablespoons / 28 g): 5 g protein
• Flaxseed (2 tablespoons / 14 g): 3 g protein
• Hemp seeds (3 tablespoons / 30 g): 9 g protein
• Nuts (mixed, 28 g): 5 g protein
• Pistachios (28 g): 6 g protein
• Pumpkin seeds (28 g): 8 g protein
• Sunflower seeds (28 g): 6 g protein
• Walnuts (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 of 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
• Black-eyed peas, cooked (1/2 cup / 93 g): 7 g protein 93 g / 7 g protein
• Broccoli, cooked (1 cup / 156 g): 4 g protein
• Eggplant, cooked (1 cup /95 g): 1 g protein
• Green 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

Fruit

• 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 (28 g): 7 g protein
• Fresh cheese (1/2 cup / 112 g): 13 g protein
• Eggs, whole (1 large): 6 g protein
• Feta cheese (28 g): 4 g protein
• Greek yogurt, plain (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 (28 g): 7 g of protein
• Parmesan cheese (28 g): 10 g protein
• Ricotta cheese (1/2 cup / 124 g): 12 g protein
• Swiss cheese (28 g): 8 g protein
• Yogurt, plain (1 cup / 245 g): 13 g protein

Meat, poultry and game – Done

• Bacon, turkey (2 slices / 16 g): 5 g protein
• Beef, cooked (85 g): 21 g protein
• Bison, cooked and ground (85 g): 22 g protein
• Chicken breast, cooked (85 g): 26 g protein
• Chicken thighs, cooked (85 g): 21 g protein
• Duck, cooked (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 (85 g): 21 g protein
• Pork, cooked (85 g): 22 g protein
• Pork Chops, Cooked (3 oz / 85 g): 23 g protein
• Quail, cooked (85 g): 21 g protein
• Rabbit, cooked (85 g): 27 g protein
• Turkey breast, cooked (85 g): 26 g protein
• Veal, cooked (85 g): 22 g protein
• Cooked venison (85 g): 24 g protein

Fish and seafood

• Anchovies (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 (85 g): 16 g protein
• Mackerel, cooked (85 g): 21 g protein
• Mussels, cooked (3 oz / 85 g): 20 g protein
• Octopus, cooked (85 g): 25 g protein
• Oysters, cooked (85 g): 16 g protein
• Salmon, cooked (85 g): 23 g protein
• Sardines, fresh or canned (3 oz / 85 g): 21 g protein
• Shrimp, cooked (85 g): 20 g protein
• Tuna, canned (85 g): 25 g protein
• Unagi (eel, 85 g): 20 g of protein
• Yellowfin tuna, cooked (3 oz / 85 g): 25 g protein

Vegetable proteins

• Seitan (85g): 21g protein (a 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 of protein

Snacks and condiments

• Hummus (2 tablespoons / 30 g): 2 g of protein
• Peanut butter (2 tablespoons / 32 g): 7 g protein
• Spirulina (1 tablespoon / 7 g): 4 g protein (addition of blue-green algae)
• Spread with yeast extract (1 scoop / 18 g): 4 g protein

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