Protein Content in Foods

What is the Protein Content in Foods

Generally, most healthy people need around 50 grams of protein each day. Depending on your overall health, you may need more or less protein in your diet. Talk to your health care provider or dietitian about how much protein you need.

See the following list for the protein content of some common foods.

High protein foods

High-protein foods contain 4 grams (4 g) or more of protein per serving. They include:

• Beef, ground sirloin (cooked) — 3 oz have 24 g of protein.
• Cheese (hard) — 1 oz has 7 g of protein.
• Chicken breast, boneless and skinless (cooked) — 3 oz have 13.4 g of protein.
• Cottage cheese — 1/2 cup has 13.4 g of protein.
• Egg — 1 egg has 6 g of protein.
• Fish, filet (cooked) — 1 oz has 6–7 g of protein.
• Garbanzo beans (canned or cooked) — 1/2 cup has 6–7 g of protein.
• Kidney beans (canned or cooked) — 1/2 cup has 6–7 g of protein.
• Lamb (cooked) — 3 oz has 24 g of protein.
• Milk — 1 cup (8 oz) has 8 g of protein.
• Nuts (peanuts, pistachios, almonds) — 1 oz has 6 g of protein.
• Peanut butter — 1 oz has 7–8 g of protein.
• Pork tenderloin (cooked) — 3 oz has 18.4 g of protein.
• Pumpkin seeds — 1 oz has 8.5 g of protein.
• Soybeans (roasted) — 1 oz has 8 g of protein.
• Soybeans (cooked) — 1/2 cup has 11 g of protein.
• Soy milk — 1 cup (8 oz) has 5–10 g of protein.
• Soy or vegetable patty — 1 patty has 11 g of protein.
• Sunflower seeds — 1 oz has 5.5 g of protein.
• Tofu (firm) — 1/2 cup has 20 g of protein.
• Tuna (canned in water) — 3 oz has 20 g of protein.
• Yogurt — 6 oz has 8 g of protein.

Low protein foods

Low-protein foods contain 3 grams (3 g) or less of protein per serving. They include:

• Beets (raw or cooked) — 1/2 cup has 1.5 g of protein.
• Bran cereal — 1/2 cup has 2–3 g of protein.
• Bread — 1 slice has 2.5 g of protein.
• Broccoli (raw or cooked) — 1/2 cup has 2 g of protein.
• Collard greens (raw or cooked) — 1/2 cup has 2 g of protein.
• Corn (fresh or cooked) — 1/2 cup has 2 g of protein.
• Cream cheese — 1 oz has 2 g of protein.
• Creamer (half-and-half) — 1 oz has 1 g of protein.
• Flour tortilla — 1 tortilla has 2.5 g of protein
• Frozen yogurt — 1/2 cup has 3 g of protein.
• Fruit or vegetable juice — 1/2 cup has 1 g of protein.
• Green beans (raw or cooked) — 1/2 cup has 1 g of protein.
• Green peas (canned) — 1/2 cup has 3.5 g of protein.
• Muffins — 1 small muffin (2 oz) has 3 g of protein.
• Oatmeal (cooked) — 1/2 cup has 3 g of protein.
• Potato (baked with skin) — 1 medium potato has 3 g of protein.
• Rice (cooked) — 1/2 cup has 2.5–3.5 g of protein.
• Sour cream — 1/2 cup has 2.5 g of protein.
• Spinach (cooked) — 1/2 cup has 3 g of protein.
• Squash (cooked) — 1/2 cup has 1.5 g of protein.

Actual amounts of protein may be different depending on processing. Talk with your health care provider or dietitian about what foods are recommended for you.