Protein: How much protein is in the food I’m eating?

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Below is a list of protein contents for many common foods. For more information about fish that is healthy for you and the environment, click to see Natural Qi’s Safe Fish page.

Also get some healthy, delicious recipes for preparing nutrient-rich food from some of Natural Qi’s Past Newsletters! Enjoy!

Protein in Common Meats

Meat & Serving Size Protein Grams
Hamburger – 4 oz 28
Steak – 6 oz 42
Most Beef per ounce 7
Chicken Breast – 3.5 oz 30
Chicken Drumstick 11
Most Fish per ounce 6
Tuna – 6 oz 40
Pork Chop 22
Ham – 3 oz 19
Bacon – 1 slice 3

 

Protein in Eggs and Dairy

Food & Serving Size Protein Grams
Egg – large 6
Milk – 1 cup 8
Cottage Cheese – 1/2 cup 15
Yogurt 8-12
Mozarella Cheese – 1 oz 6
Soft Cheeses (ex: Brie) – 1 oz 6
Medium Firmness Cheeses – 1 oz 7-8
Cheddar Cheese – 1 oz 7-8
Swiss Cheese – 1 oz 7-8
Hard Cheeses (ex:Parmesan) – 1 oz 10

 

Protein in Beans

Protein in Raw Nuts and Seeds

Nut/Seed (1/4 cup) Protein Grams
Almond 7
Brazil Nut 5
Cashew 4
Chestnut 1
Coconut (shredded) 2
Filbert/Hazelnut 5
Flax Seed 5
Macadamia 2
Peanut 8
Pecan 2
Pine Nut 4
Pistachio 6
Pumpkin Seed 7
Sesame Seed 7
Soynut 10
Sunflower Seed 8
Walnut 5

 

Protein in Grains

Grain 1 cup (cooked) Protein Grams
Amaranth 7
Barley, pearled 4-5
Barley, flakes 4
Buckwheat groats 5-6
Cornmeal (fine grind) 3
Cornmeal (polenta, coarse) 3
Millet, hulled 8-9
Oat Groats 6
Oat, bran 7
Quinoa 5
Rice, brown 3-5
Rice, white 4
Rice, wild 7
Rye, berries 7
Rye, flakes 6
Spelt, berries 5
Teff 6
Triticale 25
Wheat, whole berries 6-9
Couscous, whole wheat 6
Wheat, bulgur 5-6

 

Protein in Meat Substitutes

Product, Serving Size Protein Grams
Boca Burger-Vegan 13
Garden Vegan Veg. Patties 9
Health is Wealth Chicken-free Patties 14
Health is Wealth Yummie Burger 12
Lightlife Gimme Lean 8
Lightlife Smart Cutlets 26
   Seasoned Chicken  
Lightlife Smart Deli Combos 17
Smart Dogs 9
Mon Cuisine Breaded Chicken Patties
7
Morningstar Farms Orig. Grillers 15
Nate’s Meatless Meatballs (3) 10
Natural Touch Vegan Burger 11
Natural Touch Veggie Medley 11
SoyBoy Vegan Okara Burger 13
SoyBoy Vegetarian Franks 11
Starlite Cuisine Soy Taquitos 7
White Wave Seitan 31
Whole Foods 365 Meat Free 13
   Vegan Burger  
Yves Canadian Veggie Bacon (3 slices) 17
Yves Veggie Burger 16
Yves Veggie Chick’n Burger 17
Yves Veggie Hot Dog 11

 

Protein in Nut Butters

Nut/Seed (2 Tablespoons) Protein Grams
Almond 5-8
Cashew 4-5
Peanut 7-9
Sesame Tahini 6
Soy Nut 6-7

 

Protein in Milk Substitutes

1 Cup Protein Grams
Soy – Regular 6-9
Soy – Low/Nonfat 4
Rice 1
Rice and Soy 7
Almond 1-2
Oat 4
Multigrain 5

 

Protein in Soy Products

Product & Serving Size Protein Grams
Tofu Med-Extra Firm 3 oz. 7-12
Tofu Soft or Silken 3 oz. 4-6
Tempeh 12-20
Textured Vegetable Protein 1/4 cup 10-12

 

Protein in Fresh Vegetables

Vegetable Serving (cooked) Protein Grams
Artichoke – medium sized 4
Asparagus – 5 spears 2
Beans (string) – 1 cup 2

Beets – 1/2 cup

1
Broccoli – 1/2 cup 2
Brussels Sprouts – 1/2 cup 2
Cabbage – 1/2 cup 1
Carrot – 1/2 cup 1
Cauliflower – 1/2 cup 1
Celery – 1 cup 1
Chard, Swiss – 1 cup 3
Collards – 1 cup 4
Corn, Sweet – 1 large cob 5
Cucumber – 1 cup 1
Eggplant – 1 cup 1
Kale – 1 cup 2.5
Leeks – 1 cup 1
Lettuce – 1 cup 1
Okra – 1/2 cup 1
Onion – 1/2 cup 1
Parsnip – 1/2 cup 1
Peas – 1/2 cup 4
Peppers, bell – 1/2 cup 1
Potato, baked with skin 5
Radish – 1 cup 1
Rhubarb – 1 cup 1
Spinach – 1 cup 1
Squash, Summer – 1 cup 2
Squash, Winter – 1 cup 2
Sweet Potato – 1 cup 3
Tomato – 1 medium 1
Turnip – 1 cup 1

 

Protein in Fruits

Fruit & Serving Size Protein Grams
Apple – 2 0
Apricot – 1 medium 0
Avocado – 1 medium 4
Banana – 1 1-2
Blackberry – 1 cup 2
Blueberry – 1 cup 1
Cantaloupe – 1 cup 1
Cherry – 1 cup 1
Cranberry – 1 cup 0
Currant – 1 cup 2
Date (pitted) – 1/4 cup 1
Fig – 1 0
Grape – 1 cup 1
Grapefruit – 1/2 1
Guava – medium 1
Honeydew – 1 cup 1
Jackfruit – 1 cup 2
Kiwi – 1 large 1
Lemon – 1 1
Lime – 1 0
Mango – 1 1
Nectarine – 1 1
Orange – 1 1
Papaya – 1 cup 1
Peach – 1 1
Pear – 1 1
Pineapple – 1 cup 1
Plum – 1 1
Pomegranate – 1 1.5
Raspberry – 1 cup 1
Star Fruit – 1 cup 1
Strawberry – 1 cup 1
Tangerine – 1 1
Watermelon – 1 cup 1

protein chart from: reactivepec.com/article/The%20Ultimate%20Protein%20Chart.doc