Curious About How Much Protein is in Your Foods?

Read on to find out!  The amount of recommended daily protein varies based on age, sex, weight, height and activity level. In general, women should get around 6 to 8 oz of protein per day and men between  8 and 10 oz.  Protein on nutrition labels are usually given in grams. To convert grams to ounces divide grams by 7.  That will give you the amount of protein in ounces. For example if the label says 21g of protein (21/7 = 3), the item contains 3 oz of protein.

How Much Protein is in Common Foods?

Written By Sofia Layarda, MPH, RD

Originally posted on heathcastle.com

Beef
  • Hamburger patty: 24 g per quarter pound
  • Tenderloin: 23 g per 3-oz serving
  • Prime rib: 38 g per 6-oz serving
Pork
  • Pork chop, ground pork, or tenderloin: 22 g per 3-oz serving
  • Sausage, Italian: 13 to 16 g per piece
  • Ham, deli: 4 to 5 g per slice
Chicken or Turkey
  • Breast, skinless: 27 g per half breast
  • Thigh, skinless: 28 g per thigh
  • Chicken drumstick, skinless: 23 g per drumstick
  • Turkey leg, skinless: 65 g per leg
  • Chicken wings, skin-on: 9 g per wing
Seafood (3-oz serving)
  • Fish filet or steak: 20 to 22 g
  • Tuna, canned, drained: 22 g
  • Salmon, canned, drained: 20 g
  • Shrimp: 19 g (~12 to 15 medium shrimp)
Dairy
  • Milk: approximately 8 g per cup
  • Cottage cheese: approximately 14 g per half cup
  • Cheese: 6 g per oz for soft cheeses (Brie, camembert),  7 to 8 g per oz for medium cheeses (cheddar, mozzarella, Swiss), 10 g per oz for hard cheese (parmesan)
  • Yogurt: 6 to 10 g per 6-oz serving, depending on type and flavor
  • Greek yogurt: 17 g per 6-oz serving
  • ​Note: ​For dairy foods, lower fat items  contain slightly more protein than higher fat items, but the difference is not significant.
Non-dairy Milk (1 cup serving)
  • Soy: 7 to 11 g
  • Coconut: 1 g
  • Rice: 1 g
  • Almond: 1 g
  • Hemp: 2 to 4 g
Eggs
  • 5 to 8 g per egg, depending on size
Beans and Lentils (half-cup serving)
  • Tofu: 8 g (soft) to 10 g (firm)
  • Edamame: 8.5 g
  • Beans (black, pinto, navy, kidney, etc.): 7 to 10 g
  • Lentils: 9 g
Nuts and Seeds (1-oz serving unless specified otherwise)
  • Walnuts: 4.3 g
  • Almonds: 6 g
  • Pecans: 2.7 g
  • Peanuts: 6.7 g; peanut butter: 8 g per 2 tbs
  • Pistachios: 6 g
  • Sunflower seeds: 5.5 g
  • Sesame seeds: 4.8 g
  • Pumpkin seeds: 5.3 g
  • Flax seeds: 5 g
Whole Grains (cooked, 1 cup serving)
  • Oatmeal: 5.9 g
  • Brown rice: 4.5 g
  • Quinoa: 8.1 g
  • Millet: 6.1 g

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