Use the chart below to determine the protein content of various foods.
| FOOD | PORTION SIZE | PROTEIN (IN GRAMS) |
| Almond butter | 1 oz | 6g |
| Almonds | 2 tablespoons | 4g |
| Amaranth | ¼ cup, uncooked | 8g |
| Baked beans | ¼ cup | 3g |
| Baked potato | medium-sized | 3g |
| Barley, hulled | ¼ cup, uncooked | 5g |
| Black beans | ¼ cup | 4g |
| Broccoli | 1 cup | 2g |
| Brussels sprouts | 1 cup | 3g |
| Buckwheat | ¼ cup, uncooked | 6g |
| Bulgur | ¼ cup, uncooked | 6g |
| Cashews | 1 oz | 4g |
| Chia seeds | 1 oz | 5g |
| Chicken breast, boneless, skinless | 4 oz | 34g |
| Chickpeas | ¼ cup | 3g |
| Cod | 4 oz | 24g |
| Corn kernels | ½ cup | 3g |
| Cottage cheese | ½ cup | 14g |
| Edamame | ¼ cup | 4g |
| Egg | 1 large | 6g |
| Egg white | 1 large | 4g |
| Filet mignon | 3 oz | 24g |
| Greek yogurt, whole milk | 8 oz | 20g |
| Ground sirloin | 4 oz | 29g |
| Gruyère cheese | 1 oz | 8g |
| Halibut | 4 oz | 26g |
| Hemp seeds | 1 oz | 6g |
| Hummus | 2 tablespoons | 1g |
| Kamut | ¼ cup, uncooked | 7g |
| Kidney beans | ¼ cup | 4g |
| Lentils | ¼ cup | 4g |
| Lobster | 3 oz | 16g |
| Mozzarella (part skim) | 1 oz | 7g |
| Oats, rolled | ½ cup, uncooked | 7g |
| Peanut butter | 1 tablespoon | 7g |
| Pinto beans | ¼ cup | 5g |
| Pistachios | 1 oz | 6g |
| Pork chop | 4 oz | 31g |
| Pumpkin seeds | 1 oz | 9g |
| Quinoa | ¼ cup, uncooked | 7g |
| Salmon | 4 oz | 24g |
| Scallops | 3 oz | 14g |
| Sea bass | 4 oz | 26g |
| Shrimp | 4 oz | 28g |
| Soy milk | 1 cup | 8g |
| Soybeans | ½ cup, cooked | 15g |
| Spelt | ¼ cup, raw | 6g |
| Spinach | ½ cup | 3g |
| Split peas | ¼ cup | 4g |
| Sun-dried tomatoes | ½ cup | 4g |
| Sunflower seeds, with hulls | 1 oz | 6g |
| Tempeh | 4 oz | 21g |
| Tofu | 4 oz | 7g |
| Trout | 4 oz | 28g |
| Tuna, canned | 4 oz | 29g |
| Turkey, roasted | 4 oz | 34g |
| Walnuts | 1 oz | 4g |
| Wheat berries | ¼ cup, uncooked | 7g |
| White beans | ¼ cup | 4g |