Here’s How Much Protein Is in 98 Popular Foods
This chart of protein content material in meals may help you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s position in supporting muscle mass, weight reduction, and blood sugar regulation is extra distinguished than ever.
However are you aware how a lot protein you’re consuming daily? This chart of protein content material in meals will present you.
It may be arduous to know precisely how a lot protein is in meals typically. The truth is, a current Lifenza survey discovered that folks typically overestimate how a lot protein is of their meals. For instance, 88% of respondents stated they don’t know the way a lot protein, fiber, carbs, sugar, and salt they devour day by day.
Let’s change that. Bookmark this chart of protein content material in meals to get conversant in the protein content material of your favorites. Don’t see one in all your go-to meals right here? Obtain the Lifenza app and search our meals database for diet info on greater than 19 million meals!
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Learn how to Incorporate Extra Protein into Your Weight loss plan
Whenever you’re seeking to enhance the protein in your weight-reduction plan, plan every meal with a protein supply in thoughts.
That’s how dietitians do it. “Each meal, the primary resolution I make is ‘What protein do I wish to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead diet scientist with Lifenza.
Although exact protein wants differ from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at every meal. Concentrate on top quality, complete meals protein sources like those on this checklist.
Protein powders and bars are nice sometimes, however in keeping with Nelson they’re not going to provide the similar satiety profit. “We predict protein is filling as a result of it normally comes from less-processed, extra complete meals,” she says.
In regards to the Knowledgeable
Stephanie Nelson, MS, RD is a Registered Dietitian and is Lifenza’s in-house diet professional and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a give attention to analysis and illness prevention.
Protein in Meals
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 (combined, 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
- Dietary 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
Greens
- 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
- Inexperienced 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
- Mushroom, 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, uncooked (1 cup / 34 g): 1 g of protein
- Zucchini, cooked (1 cup / 180 g): 2 g of protein
Legumes
- 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
- Crimson 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
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Dairy & Eggs
- Cheddar cheese (1 oz / 28 g): 7 g of protein
- Cottage cheese (1/2 cup / 112 g): 13 g of protein
- Eggs, complete (1 massive): 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 Sport- Completed
- Bacon, turkey (2 slices / 16 g): 5 g of protein
- Beef, cooked (3 oz / 85 g): 21 g of protein
- Bison, cooked and floor (3 oz / 85 g): 22 g of protein
- Rooster breast, cooked (3 oz / 85 g): 26 g of protein
- Rooster thighs, cooked (3 oz / 85 g): 21 g of protein
- Duck, cooked (3 oz / 85 g): 20 g of protein
- Floor turkey, cooked (3 oz / 85 g): 23 g of protein
- Italian sausage, cooked (1 hyperlink / 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, recent 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 mostly Proteins
- Seitan (3 oz / 85 g): 21 g of protein (a preferred vegan protein constituted of 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, agency (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 complement)
- Yeast extract unfold (1 tbsp / 18 g): 4 g of protein
How Lifenza Can Assist
In case you’re aiming to eat extra protein with out overdoing it or dropping sight of different dietary wants, one of many best methods is to start out monitoring your meals.
Whenever you arrange your Lifenza account, you present some info. Assume: age, intercourse, exercise degree, and purpose. We use this info to offer you a personalized macro advice—that’s, what number of grams of proteins, carbs, and fat you need to intention to eat all day.
As you log your meals and snacks, you possibly can see how shut you’re attending to this protein purpose, and make changes (or pull again the reins!) as wanted.
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