Hamburger patty, 4 ounces–28 grams of proteinBeef
Hamburger patty, 4 ounces–28 grams of protein
Steak, 6 ounces–42 grams of protein
Most cuts of beef–7 grams of protein per ounce
Chicken
Chicken breast, 3½ ounces–30 grams of protein
Chicken thigh, average size–10 grams of protein
Drumstick–11 grams of protein
Wing–6 grams of protein
Chicken meat, cooked, 4 ounces–35 grams of protein
Fish
Most fish fillets or steaks are about 22 grams of protein for 3½ ounces (100 grams) of cooked fish, or 6 grams of protein per ounce
Tuna, 6-ounce can–40 grams of protein
Pork
Pork chop, average size–22 grams of protein
Pork loin or tenderloin, 4 ounces–29 grams of protein
Ham, 3-ounce serving–19 grams of protein
Ground pork, 1 ounce raw–5 grams; 3 ounces cooked–22 grams of protein
Bacon, 1 slice–3 grams of protein
Canadian-style bacon (back bacon), 1 slice–5 to 6 grams of protein
Note: An ounce of meat or fish has about 7 grams of protein.
Eggs and Dairy
Egg, large–6 grams of protein
Milk, 1 cup–8 grams of protein
Cottage Cheese, ½ cup–15 grams of protein
Yogurt, 1 cup–usually 8 to 12 grams of protein; check label
Soft cheeses (mozzarella, Brie, Camembert)–6 grams of protein per ounce
Medium cheeses (cheddar, Swiss)–7 or 8 grams of protein per ounce
Hard cheeses (Parmesan)–10 grams of protein per ounce
Tofu, ½ cup–20 grams of protein
Tofu, 1 ounce–2.3 grams of protein
Soy milk, 1 cup–6 to 10 grams of protein
Most beans (black, pinto, lentils, etc.), ½ cup cooked–about 7 to 10 grams of protein
Soy beans, ½ cup cooked–14 grams of protein
Split peas, ½ cup cooked–8 grams of protein
Nuts and Seeds
Peanut butter, 2 tablespoons–8 grams of protein
Almonds, ¼ cup–8 grams of protein
Peanuts, ¼ cup–9 grams of protein
Cashews, ¼ cup–5 grams of protein
Pecans, ¼ cup–2.5 grams of protein
Sunflower seeds, ¼ cup–6 grams of protein
Pumpkin seeds, ¼ cup–8 grams of protein
Flax seeds, ¼ cup–8 grams of protein