Let’s find out how much protein is in 98 popular foods.

This chart of protein content in foods can help you navigate the high-protein hype. From food labels highlighting protein to influencers sharing high-protein meals, protein’s role in supporting muscle mass, weight loss, and blood sugar control has never been more important.

But do you know how much protein you consume every day? A chart of the protein content of these foods will show you:

Sometimes it can be difficult to know exactly how much protein is in a food. In fact, a recent MyFitnessPal survey found that people often overestimate how much protein their foods contain. For example, 88% of respondents said they did not know how much protein, fiber, carbohydrates, sugar and salt they consumed each day.

Let’s change that. To find out the protein content of your favorite foods, bookmark our Protein in Foods chart. Don’t see your favorite food here? download MyFitnessPal App Search our food database to see nutritional information for over 19 million foods!

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How to Include More Protein in Your Diet

If you want to increase protein intake in your diet, plan each meal with protein sources in mind.

That’s exactly what a nutritionist does. “The first decision I make at every meal is, ‘What kind of protein do I want to eat here?’ Then build the rest of your meals around that,” says Stephanie Nelson, registered dietitian and chief nutrition scientist at MyFitnessPal.

Exact protein requirements vary from person to person, but Nelson recommends aiming for 20 to 30 grams of protein at each meal. Focus on high-quality, whole food protein sources like those on this list.

Protein powders and protein bars are okay occasionally, but they don’t provide the satiety benefits, according to Nelson. “We believe that protein is satiating because it is generally less processed and comes from more whole foods,” she says.

Introduction to experts

Stephanie Nelson, MS, RD I am a registered dietitian and MyFitnessPal’s in-house nutrition expert and nutritional scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus in research and disease prevention.

protein in food

nuts and seeds

• Almonds (1oz/28g): 6g protein
• Chia seeds (2 tablespoons/28g): 5g protein
• Flaxseeds (2 tablespoons/14 g): 3 g protein.
• Hemp seeds (3 tablespoons/30g): 9g protein
• Nuts (mixed, 1 oz/28 g): 5 g protein
• Pistachios (1oz/28g): 6g protein
• Pumpkin seeds (1 oz/28 g): 8 g protein
• Sunflower seeds (1oz/28g): 6g protein
• Walnuts (1oz/28g): 4g protein

Grains and similar grains

• Cooked amaranth (1 cup/246 g): 9 g protein
• Cooked buckwheat (1 cup/168 g): 6 g protein.
• Bulgar Wheat, cooked (1 cup/182 g): 6 g protein
• Cooked farro (1 cup/195 g): 12 g protein.
• Nutritional yeast (1 tablespoon/5g): Protein 2.5g
• Cooked oats (1 cup/240 g): 5 g protein.
• Cooked quinoa (1 cup/170 g): 8 g protein
• Cooked teff (1 cup/252 g): 10 g protein.
• Cooked Udon (1 cup/180g): 7g protein
• Cooked ziti pasta (1 cup/140 g): 8 g protein.

vegetable

• Cooked asparagus (1 cup/180 g): 4 g protein
• Black-eyed peas, cooked (1/2 cup/93 g): 7 g protein 93 g/7 g protein
• Cooked broccoli (1 cup/156 g): 4 g protein
• Cooked eggplant (1 cup/95 g): 1 g protein
• Cooked peas (1 cup/160 g): 9 g protein.
• Jicama (1 cup/130 g): 1 g protein
• Cooked kale (1 cup/130 g): 4 g protein
• Mushroom, white (1 cup/155g0g protein 5.6g)
• Peas, cooked (1/2 cup/80 g): 4 g protein.
• Cooked spinach (1 cup/180 g): 6 g protein
• Fresh shepherd’s purse (1 cup/34g): 1g protein
• Cooked zucchini (1 cup/180 g): 2 g protein

legumes

• Cooked black beans (1/2 cup/90 g): 8 g protein.
• Cooked chickpeas (1/2 cup/90 g): 8 g protein.
• Cooked edamame (1/2 cup/78 g): 8 g protein
• Garbanzo beans (1/2 cup/90 g): 8 g protein
• Cooked kidney beans (1/2 cup/90 g): 7 g protein.
• Lentils (cooked) (1/2 cup/90 g): 9 g protein.
• Cooked lima beans (1/2 cup/90 g): 5 g protein.
• Cooked red lentils (1/2 cup/90 g): 9 g protein.

fruit

• Avocado, 1 fruit (150 g): 3 g protein
• Banana, 1 piece of fruit (126 g): 1 g of protein
• Dried dates (1/4 cup/40 g): 1 g protein
• Jackfruit (1 cup/178 g): 4 g protein

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Dairy Products and Eggs

• Cheddar Cheese (1oz/28g): 7g protein
• Cottage cheese (1/2 cup/112 g): 13 g protein.
• Whole egg (1 large): 6 g protein
• Feta Cheese (1oz/28g): 4g protein
• Greek yogurt, plain (6oz/170g): 17g protein
• Ice cream, vanilla (1 cup/135g): 5g protein
• Kefir (1 cup/240 mL): 8 to 11 g protein
• Milk (1 cup/240 mL): 8 g protein
• Mozzarella Cheese (1oz/28g): 7g protein
• Parmesan cheese (1 oz/28 g): 10 g protein
• Ricotta cheese (1/2 cup/124 g): 12 g protein
• Swiss Cheese (1oz/28g): 8g protein
• Yogurt, plain (1 cup/245 g): 13 g protein

Meat, Poultry and Game – Complete

• Bacon, turkey (2 pieces/16g): 5g protein
• Cooked Beef (3 oz/85 g): 21 g protein.
• Cooked Chopped Bison (3oz/85g): 22g protein.
• Cooked chicken breast (3 oz/85 g): 26 g protein.
• Cooked chicken thighs (3 oz/85 g): 21 g protein.
• Cooked duck (3 oz / 85 g): 20 g protein
• Ground turkey (3 oz/85 g): 23 g protein
• Cooked Italian Sausage (1 link/75g): 14g protein.
• Cooked lamb (3 oz/85 g): 21 g protein
• Cooked pork (3 oz/85 g): 22 g protein
• Cooked pork ribs (3 oz/85 g): 23 g protein
• Quail, cooked (3 oz/85 g): 21 g protein
• Rabbit, cooked (3 oz/85 g): 27 g protein
• Turkey breast, cooked (3 oz / 85 g): 26 g protein
• Cooked veal (3 oz / 85 g): 22 g protein
• Cooked venison (3 oz/85 g): 24 g protein.

fish and seafood

• Anchovies (1oz/28g): 9g protein
• Flounder (cooked) (3 oz/85 g): 13 g protein.
• Cooked ribs (3 oz/85 g): 16 g protein.
• Cooked lobster (3 oz/85 g): 16 g protein
• Mackerel, cooked (3oz / 85g): Protein 21g
• Cooked mussels (3 oz/85 g): 20 g protein.
• Cooked Octopus (3oz/85g): 25g protein
• Cooked oysters (3 oz/85 g): 16 g protein.
• Cooked salmon (3 oz / 85 g): 23 g protein
• Sardines (fresh or canned) (3 oz/85 g): 21 g protein.
• Cooked Shrimp (3oz/85g): 20g protein.
• Canned tuna (3 oz/85 g): 25 g protein
• Eel (3oz/85g): 20g protein
• Yellowfin tuna, cooked (3 oz/85 g): 25 g protein

vegetable protein

• Seitan (3 oz/85 g): 21 g protein (a popular vegan protein made from wheat gluten)
• Tempeh (1 cup/166g): Protein 34g
• Textured plant-based protein (TVP, 1/2 cup/24 g): 12 g protein
• Tofu, firm (1/2 cup/126 g): 10 g protein
• Veggie Burger (1 patty/70g): 11g protein

Snacks and Condiments

• Hummus (2 tablespoons/30g): 2g protein
• Peanut butter (2 tablespoons/32g): 7g protein
• Spirulina (1 tablespoon/7g): 4g protein (blue-green algae supplement)
• Yeast extract spread (1 tablespoon/18g): 4g protein

Here’s the amount of protein in 98 popular foods: First appeared on the MyFitnessPal blog.