This chart of protein content in foods can help you navigate the high-protein hype. From food labels highlighting protein to influencers sharing their high-protein meals, protein’s role in supporting muscle mass, weight loss, and blood sugar regulation is more prominent than before.

But do you know how much protein you eat every day? This chart will show you the protein content of foods.

It can be difficult to know how much protein is in food sometimes. In fact, a recent survey by MyFitnessPal found that people often overestimate how much protein is in their food. For example, 88% of respondents said they don’t know how much protein, fiber, carbs, sugar, and salt they consume each day.

Let’s change that. Bookmark this chart of protein content in foods to familiarize yourself with the protein content of your favorites. Don’t see one of your go-to foods here? Download the MyFitnessPal app and search our food database for nutrition information on over 19 million foods!

How to Include More Protein in Your Diet

When you’re looking to increase protein in your diet, plan each meal with a protein source in mind.

That’s what dietitians do. “With every meal, the first decision I make is ‘What protein do I want to eat here?’ Then, I build the rest of the meal around it,” says Stephanie Nelson, a registered dietitian and lead nutrition scientist at MyFitnessPal.

Although specific protein needs vary from person to person, Nelson recommends aiming 20 to 30 grams of protein per meal. Focus on high-quality, whole-food protein sources like those on this list.

Protein powders and bars are fine once in a while, but according to Nelson they won’t give you the same satiety benefits. “We think protein is satiating because it usually comes from less processed, more whole foods,” she says.

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About the Expert

Stephanie Nelson, MS, RD is a Registered Dietitian and MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate about promoting healthy living, Stephanie graduated from San Diego State University with a focus on research and disease prevention.

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Protein in Foods

Nuts and seeds

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

Grains and Pseudograins

• Amaranth, cooked (1 cup / 246 g): 9 g of protein
• Buckwheat, cooked (1 cup / 168 g): 6 g of protein
• Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein
• Farro, cooked (1 cup / 195 g): 12 g of protein
• Nutritional yeast (1 tbsp / 5 g): 2.5 g of protein
• Oats, cooked (1 cup / 240 g): 5 g of protein
• Quinoa, cooked (1 cup / 170 g): 8 g of protein
• Teff, cooked (1 cup / 252 g): 10 g of protein
• Udon noodles, cooked (1 cup / 180 g): 7 g of protein
• Ziti pasta, cooked (1 cup / 140 g): 8 g of protein

Vegetables

• Asparagus, cooked (1 cup / 180 g): 4 g of protein
• Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein 93g /7g protein
• Broccoli, cooked (1 cup / 156 g): 4 g of protein
• Eggplant, cooked (1 cup /95 g): 1 g of protein
• Green peas, cooked (1 cup / 160 g): 9 g of protein
• Jicama (1 cup / 130 g): 1 g of protein
• Kale, cooked (1 cup / 130 g): 4 g of protein
• Mushrooms, white (1 cup/155g0g 5.6 g of protein
• Peas, cooked (1/2 cup /80 g): 4 g of protein
• Spinach, cooked (1 cup / 180 g): 6 g of protein
• Watercress, raw (1 cup / 34 g): 1 g of protein
• Zucchini, cooked (1 cup / 180 g): 2 g of protein

Vegetables

• Black beans, cooked (1/2 cup / 90 g): 8 g of protein
• Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein
• Edamame, cooked (1/2 cup / 78 g): 8 g of protein
• Garbanzo beans (1/2 cup / 90 g): 8 g of protein
• Kidney beans, cooked (1/2 cup / 90 g): 7 g of protein
• Lentils, cooked (1/2 cup / 90 g): 9 g of protein
• Lima beans, cooked (1/2 cup / 90 g): 5 g of protein
• Red lentils, cooked (1/2 cup / 90 g): 9 g of protein

Fruits

• Avocado, one fruit (150 g): 3 g of protein
• Banana, one fruit (126 g): 1 g of protein
• Dates, dried (1/4 cup / 40 g): 1 g of protein
• Jackfruit (1 cup / 178 g): 4 g of protein

Dairy and Eggs

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

Meat, Poultry, and Game- Done

• Bacon, turkey (2 slices / 16 g): 5 g of protein
• Beef, cooked (3 oz / 85 g): 21 g of protein
• Bison, cooked and ground (3 oz / 85 g): 22 g of protein
• Chicken breast, cooked (3 oz / 85 g): 26 g of protein
• Chicken thighs, cooked (3 oz / 85 g): 21 g of protein
• Duck, cooked (3 oz / 85 g): 20 g of protein
• Ground turkey, cooked (3 oz / 85 g): 23 g of protein
• Italian sausage, cooked (1 link / 75 g): 14 g of protein
• Lamb, cooked (3 oz / 85 g): 21 g of protein
• Pork, cooked (3 oz / 85 g): 22 g of protein
• Pork chops, cooked (3 oz / 85 g): 23 g of protein
• Quail, cooked (3 oz / 85 g): 21 g of protein
• Rabbit, cooked (3 oz / 85 g): 27 g of protein
• Turkey breast, cooked (3 oz / 85 g): 26 g of protein
• Veal, cooked (3 oz / 85 g): 22 g of protein
• Venison, cooked (3 oz / 85 g): 24 g of protein

Fish and Seafood

• Anchovies (1 oz / 28 g): 9 g of protein
• Flounder, cooked (3 oz / 85 g): 13 g of protein
• Halibut, cooked (3 oz / 85 g): 16 g of protein
• Lobster, cooked (3 oz / 85 g): 16 g of protein
• Mackerel, cooked (3 oz / 85 g): 21 g of protein
• Mussels, cooked (3 oz / 85 g): 20 g of protein
• Octopus, cooked (3 oz / 85 g): 25 g of protein
• Oysters, cooked (3 oz / 85 g): 16 g of protein
• Salmon, cooked (3 oz / 85 g): 23 g of protein
• Sardines, fresh or canned (3 oz / 85 g): 21 g of protein
• Shrimp, cooked (3 oz / 85 g): 20 g of protein
• Tuna, canned (3 oz / 85 g): 25 g of protein
• Unagi (eel, 3 oz / 85 g): 20 g of protein
• Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein

Plant-Based Proteins

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

Snacks and condiments

• Hummus (2 tbsp / 30 g): 2 g of protein
• Peanut butter (2 tbsp / 32 g): 7 g of protein
• Spirulina (1 tbsp / 7 g): 4 g of protein (a blue-green algae supplement)
• Spread of yeast extract (1 tbsp / 18 g): 4 g of protein

The post Here’s How Much Protein is in 98 Popular Foods first appeared in MyFitnessPal Blog.