Protein Content of Common Foods

Animal-Based Proteins

• Chicken breast (3 oz): 26g

• Turkey breast (3 oz): 25g

• Lean ground beef (3 oz): 22g

• Pork loin (3 oz): 22g

• Salmon (3 oz): 22g

• Tuna, canned (3 oz): 20g

• Eggs (2 large): 12g

• Greek yogurt (¾ cup): 17g

• Cottage cheese (½ cup): 13g

• Hard cheese (1 oz): 6–8g

• Milk (1 cup): 8g

Plant-Based Proteins

• Tofu (½ cup): 10g

• Tempeh (½ cup): 15g

• Edamame (½ cup, cooked): 9g

• Lentils (½ cup, cooked): 9g

• Chickpeas (½ cup, cooked): 7g

• Black beans (½ cup, cooked): 8g

• Quinoa (1 cup, cooked): 8g

• Peanut butter (2 tbsp): 7g

• Almonds (¼ cup): 7g

• Cashews (¼ cup): 5g

• Pistachios (¼ cup): 6g

• Walnuts (¼ cup): 4g

• Pecans (¼ cup): 2.5g

• Hazelnuts (¼ cup): 5g

• Brazil nuts (¼ cup): 4g

• Hemp seeds (3 tbsp): 10g

• Chia seeds (2 tbsp): 5g

• Flaxseeds (2 tbsp): 4g

• Sunflower seeds (¼ cup): 6g

• Pumpkin seeds (¼ cup): 8g

• Plant-based protein powder (1 scoop): 15–25g

Estimating Protein with Hand Portions Use your hand to estimate how much protein-rich food you're eating:

1 palm of protein-rich food = ~20–30g protein (e.g., meat, fish, tofu, tempeh, eggs, Greek yogurt)

Suggested portions:

• Women: aim for 1 palm per meal
• Men: aim for 1–2 palms per meal

Examples:

• 1 palm of cooked chicken breast = ~26g protein
• ¾ palm of Greek yogurt (¾ cup) = ~17g protein
• 1 palm of lentils (1 cup cooked) = ~18g protein

Tip: Most meals and snacks should contain at least 20g of protein.