| Food | Serving Size | (grams) |
|---|
| Beans (cooked) | | |
| Beans | 1 cup | 15 |
| (black, kidney, lima, navy, pinto) | | |
| Beans, white | 1 cup | 17 |
| Chickpeas (garbanzo beans) | 1 cup | 15 |
| Beef (cooked) | | |
| Beef, retail cuts, all grades | 3 ounces | 22 |
| Frankfurter, beef (8 per 1 pound) | 1 each | 6 |
| Ground beef | 3 ounces | 22 |
| Ribs | 3 ounces | 19 |
| Cheese | | |
| Cheese, cheddar | 1 ounce | 7 |
| Cheese, mozzarella | 1 ounce | 6 |
| Cheese, Swiss | 1 ounce | 8 |
| Cheese, goat | 1 ounce | 5 |
| Cheese, cottage, creamed | 1 cup | 26 |
| Cheese, processed, American | 1 slice (¾ oz) | 5 |
| Egg | | |
| Egg, fresh, whole | 1 large | 6 |
| Egg substitute, powder | ¾ ounce | 11 |
| Fish (cooked) | | |
| Cod, Atlantic | 3 ounces | 19 |
| Salmon, Atlantic, wild | 3 ounces | 22 |
| Salmon, Atlantic, farmed | 3 ounces | 19 |
| Tuna, light, canned in oil | 3 ounces | 25 |
| Tuna, light, canned in water | 3 ounces | 22 |
| Tuna, white, canned in oil | 3 ounces | 23 |
| Tuna, white, canned in water | 3 ounces | 20 |
| White, mixed species | 3 ounces | 21 |
| Shrimp, breaded & fried | 4 large | 6 |
| Milk | | |
| Milk, whole | 1 cup | 8 |
| Milk, nonfat (skim or fat free) | 1 cup | 8 |
| Milk, low fat, 1% milk fat | 1 cup | 8 |
| Milk, reduced fat, 2% milk fat | 1 cup | 8 |
| Milk, dry powder, nonfat | ¼ cup | 11 |
| Nuts/Seeds | | |
| Almonds, raw | 1 cup | 30 |
| Almonds | 1 ounce (23 each) | 6 |
| Cashews, dry roasted | 1 cup | 21 |
| Cashews | 1 ounce | 4 |
| Mixed nuts with peanuts, dry roasted | 1 cup | 24 |
| Mixed nuts | 1 ounce | 5 |
| Peanuts, all types, dry roasted | 1 cup | 35 |
| Peanuts | 1 ounce | 7 |
| Pecans, halves | 1 cup | 10 |
| Pecans | 1 ounce (19 halves) | 3 |
| Pine nuts | 1 cup | 19 |
| Pine nuts | 1 ounce (167 kernels) | 4 |
| Pistachios, raw | 1 cup | 25 |
| Food | Serving Size | Protein (grams) |
| Nuts/Seeds (cont.) | | |
| Pistachios | 1 ounce (49 kernels) | 6 |
| Pumpkin & squash seeds, roasted | 1 cup | 31 |
| Pumpkin & squash seeds | 1 ounce | 9 |
| Sunflower seeds, kernels, roasted | 1 cup, hulled | 25 |
| Sunflower seeds | 1 ounce | 6 |
| Walnuts | 1 cup (50 halves) | 15 |
| Walnuts | 1 ounce (14 halves) | 4 |
| Peanut Butter | | |
| Peanut butter, chunk & smooth style | 1 Tbsp | 4 |
| Pork (cooked) | | |
| Bacon | 1 slice | 3 |
| Chop, loin | 3 ounces | 22 |
| Frankfurter, pork | 1 each | 10 |
| Ham | 3 ounces | 23 |
| Ribs, country-style | 3 ounces | 20 |
| Roast, top loin | 3 ounces | 23 |
| Poultry (cooked) | | |
| Chicken breast | ½ breast | 29 |
| Chicken drumstick | 1 each | 14 |
| Chicken thigh | 1 each | 16 |
| Chicken wing | 1 each | 9 |
| Frankfurt, chicken | 1 each | 7 |
| Chicken nuggets, fast food | 4 pieces | 10 |
| Chicken tenders, fast food | 4 pieces | 11 |
| Cornish hen | ½ bird | 29 |
| Turkey, all classes, dark meat | 1 cup | 39 |
| Turkey, all classes, light meat | 1 cup | 40 |
| Turkey, bacon | 1 ounce | 5 |
| Turkey, ground | 3 ounces | 17 |
| Soy | | |
| Soybean, curd cheese | 1 cup | 28 |
| Soybeans, mature seed, roasted | 1 cup | 61 |
| Soy burger, veggie burger | 1 patty | 11 |
| Soymilk, original, vanilla and chocolate | 1 cup | 6 |
| (fortified with calcium, vitamins A and D) | | |
| Tofu, raw, firm | 1 cup | 40 |
| Yogurt | | |
| Yogurt, plain, whole milk | 1 cup | 9 |
| Yogurt, plain, low fat | 1 cup | 12 |
| Yogurt, plain, skim milk | 1 cup | 14 |
| Yogurt, fruit variety, nonfat | 1 cup | 11 |
| Yogurt, tofu | 1 cup | 9 |
| Baby Food Meats (Strained) | | |
| Beef | 2½ ounce jar | 9 |
| Chicken | 2½ ounce jar | 10 |
| Ham | 2½ ounce jar | 8 |
| Lamb | 2½ ounce jar | 10 |
| Turkey | 2½ ounce jar | 8 |
| Misc. | | |
| Pizza, frozen, cheese topping | 1 slice | 8 |
| Pizza, fast food chain, cheese topping | 1 slice | 12 |
| Macaroni and cheese | 1 cup | 11 |
