Here’s How Much Protein Is in 98 Popular Foods

This chart of protein content material in meals may also help you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s position in supporting muscle mass, weight reduction, and blood sugar regulation is extra outstanding than ever.

However have you learnt how a lot protein you’re consuming everyday? This chart of protein content material in meals will present you.

It may be laborious to know precisely how a lot protein is in meals typically. Actually, a current MyFitnessPal survey discovered that folks usually overestimate how a lot protein is of their meals. For instance, 88% of respondents mentioned they don’t understand how a lot protein, fiber, carbs, sugar, and salt they devour day by day. 

Let’s change that. Bookmark this chart of protein content material in meals to get aware of the protein content material of your favorites. Don’t see one among your go-to meals right here? Obtain the MyFitnessPal app and search our meals database for diet data on greater than 19 million meals!

Methods to Incorporate Extra Protein into Your Weight loss program 

Once you’re seeking to enhance the protein in your weight loss program, plan every meal with a protein supply in thoughts. 

That’s how dietitians do it. “Each meal, the primary choice I make is ‘What protein do I need to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead diet scientist with MyFitnessPal. 

Although exact protein wants fluctuate from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at every meal. Deal with top quality, complete meals protein sources like those on this listing.

Protein powders and bars are tremendous sometimes, however in response to Nelson they’re not going to provide the identical satiety profit. “We predict protein is filling as a result of it normally comes from less-processed, extra complete meals,” she says.

Concerning the Professional

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet professional and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a deal with analysis and illness prevention.

Protein in Meals

Nuts and Seeds

Almonds (1 oz / 28 g): 6 g of protein

Chia seeds (2 tbsp / 28 g): 5  g of protein

Flaxseeds (2 tbsp / 14 g): 3 g of protein

Hemp seeds (3 tbsp / 30 g): 9  g of protein

Nuts (combined, 1 oz / 28 g): 5 g of protein

Pistachios (1 oz / 28 g): 6 g of protein

Pumpkin seeds (1 oz / 28 g): 8  g of protein

Sunflower seeds (1 oz / 28 g): 6 g of protein

Walnuts (1 oz / 28 g): 4 g of protein

Grains and Pseudograins

Amaranth, cooked (1 cup / 246 g): 9 g of protein

Buckwheat, cooked (1 cup / 168 g): 6 g of protein

Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein

Farro, cooked (1 cup / 195 g): 12  g of protein

Dietary yeast (1 tbsp / 5  g): 2.5  g of protein

Oats, cooked (1 cup / 240  g): 5  g of protein

Quinoa, cooked (1 cup / 170  g): 8 g of protein

Teff, cooked (1 cup / 252 g): 10 g of protein

Udon noodles, cooked (1 cup / 180 g): 7  g of protein

Ziti pasta, cooked (1 cup / 140 g): 8  g of protein

Greens

Asparagus, cooked (1 cup / 180 g): 4 g of protein

Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein 93g /7g protein

Broccoli, cooked (1 cup / 156 g): 4 g of protein

Eggplant, cooked (1 cup /95 g): 1 g of protein

Inexperienced peas, cooked (1 cup / 160 g): 9 g of protein

Jicama (1 cup / 130 g): 1 g of protein

Kale, cooked (1 cup / 130 g): 4 g of protein

Mushroom, white (1 cup/155g0g 5.6  g of protein

Peas, cooked (1/2 cup /80 g): 4 g of protein

Spinach, cooked (1 cup / 180 g): 6 g of protein

Watercress, uncooked (1 cup / 34 g): 1 g of protein

Zucchini, cooked (1 cup / 180 g): 2 g of protein

Legumes 

Black beans, cooked (1/2 cup / 90 g): 8 g of protein

Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein

Edamame, cooked (1/2 cup / 78 g): 8 g of protein

Garbanzo beans (1/2 cup / 90 g): 8 g of protein

Kidney beans, cooked (1/2 cup / 90 g): 7 g of protein

Lentils, cooked (1/2 cup / 90 g): 9 g of protein

Lima beans, cooked (1/2 cup / 90 g): 5 g of protein

Purple lentils, cooked (1/2 cup / 90 g): 9 g of protein

Fruits

Avocado, one fruit  (150 g): 3 g of protein

Banana, one fruit (126 g): 1 g of protein

Dates, dried (1/4 cup / 40 g): 1 g of protein

Jackfruit (1 cup / 178 g): 4 g of protein

Dairy & Eggs

Cheddar cheese (1 oz / 28 g): 7 g of protein

Cottage cheese (1/2 cup / 112 g): 13 g of protein

Eggs, complete (1 giant): 6 g of protein

Feta cheese (1 oz / 28 g): 4 g of protein

Greek yogurt, plain (6 oz / 170 g): 17  g of protein

Ice cream, vanilla (1 cup / 135  g): 5  g of protein

Kefir (1 cup / 240 mL): 8-11 g of protein

Milk (1 cup / 240 mL): 8 g of protein

Mozzarella cheese (1 oz / 28 g): 7  g of protein

Parmesan cheese (1 oz / 28 g): 10 g of protein

Ricotta cheese (1/2 cup / 124 g): 12  g of protein

Swiss cheese (1 oz / 28 g): 8 g of protein

Yogurt, plain (1 cup / 245 g): 13  g of protein

Meat, Poultry, and Recreation- Performed

Bacon, turkey (2 slices / 16 g): 5 g of protein

Beef, cooked (3 oz / 85 g): 21 g of protein

Bison, cooked and floor (3 oz / 85 g): 22 g of protein

Hen breast, cooked (3 oz / 85 g): 26 g of protein

Hen thighs, cooked (3 oz / 85 g): 21 g of protein

Duck, cooked (3 oz / 85 g): 20 g of protein

Floor turkey, cooked (3 oz / 85 g): 23 g of protein

Italian sausage, cooked (1 hyperlink / 75 g): 14 g of protein

Lamb, cooked (3 oz / 85 g): 21 g of protein

Pork, cooked (3 oz / 85 g): 22 g of protein

Pork chops, cooked (3 oz / 85 g): 23 g of protein

Quail, cooked (3 oz / 85 g): 21 g of protein

Rabbit, cooked (3 oz / 85 g): 27 g of protein

Turkey breast, cooked (3 oz / 85 g): 26 g of protein

Veal, cooked (3 oz / 85 g): 22 g of protein

Venison, cooked (3 oz / 85 g): 24 g of protein

Fish and Seafood

Anchovies (1 oz / 28 g): 9 g of protein

Flounder, cooked (3 oz / 85 g): 13 g of protein

Halibut, cooked (3 oz / 85 g): 16 g of protein

Lobster, cooked (3 oz / 85 g): 16  g of protein

Mackerel, cooked (3 oz / 85 g): 21 g of protein

Mussels, cooked (3 oz / 85 g): 20 g of protein

Octopus, cooked (3 oz / 85 g): 25 g of protein

Oysters, cooked (3 oz / 85 g): 16  g of protein

Salmon, cooked (3 oz / 85 g): 23  g of protein

Sardines, recent or canned (3 oz / 85 g): 21 g of protein

Shrimp, cooked (3 oz / 85 g): 20 g of protein

Tuna, canned (3 oz / 85 g): 25 g of protein

Unagi (eel, 3 oz / 85 g): 20 g of protein

Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein

Plant-Primarily based Proteins

Seitan (3 oz / 85 g): 21 g of protein (a well-liked vegan protein created from wheat gluten)

Tempeh (1 cup / 166 g):34  g of protein

Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g of protein

Tofu, agency (1/2 cup / 126 g): 10 g of protein

Veggie burger (1 patty / 70 g): 11  g of protein

Snacks and Condiments

Hummus (2 tbsp / 30 g): 2 g of protein

Peanut butter (2 tbsp / 32 g): 7 g of protein

Spirulina (1 tbsp / 7 g): 4 g of protein (a blue-green algae complement)

Yeast extract unfold (1 tbsp / 18  g): 4  g of protein

The put up Right here’s How A lot Protein Is in 98 Well-liked Meals appeared first on MyFitnessPal Weblog.

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