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Foods that have protein

Many foods contain protein. The following charts give examples of protein content in meat, poultry and fish:

Meat, poultry and fish

Food

Serving size

Protein grams

bacon

3 slices

6

beef (ground, lean)

3 ounces

21

chicken breast (cooked)

3 ounces

26

cod (Atlantic)

3 ounces

19

haddock (smoked)

3 ounces

21

ham (meat only, roasted)

3 ounces

21

hot dog (beef)

1 each

7

pork (ground)

3 ounces

22

salmon (Atlantic)

3 ounces

22

sausage link (pork/beef)

1 link

9

shrimp (fresh)

3 ounces

17

tuna (canned, light)

3 ounces

22

turkey (light meat)

3 ounces

25

turkey (ground)

3 ounces

23

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004

Many foods contain protein. The following charts give examples of protein content in dairy products:

Dairy products

Food

Serving size

Protein grams

cheddar cheese

11/2 ounces

11

cottage cheese

1/2 cup

13

cream cheese

11/2 ounces

3

ice cream (vanilla)

11/2 cups

7

milkshake

11/2 cups

12

milk (buttermilk)

1 cup

8

milk (2 percent)

1 cup

8

milk (skim)

1 cup

8

mozzarella cheese

11/2 ounces

10

Parmesan cheese (grated)

2 tablespoons

4

yogurt (low fat)

1 cup

10

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004

Many foods contain protein. The following charts give examples of protein content in eggs:

Eggs

Food

Serving size

Protein grams

scrambled

1/2 cup

12

substitute

1/2 cup

15

whole

1 egg

6

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004

Many foods contain protein. The following charts give examples of protein content in soups:

Soups

Food

Serving size

Protein grams

bean with ham

1 cup

13

cheese

1 cup

5

chicken noodle

1 cup

4

clam chowder

1 cup

9

cream of celery

1 cup

6

cream of chicken

1 cup

7

cream of potato

1 cup

6

tomato

1 cup

6

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004

Many foods contain protein. The following charts give examples of protein content in beans:

Beans

Food

Serving size

Protein grams

black beans (cooked)

1/2 cup

8

hummus (fresh)

1/2 cup

6

kidney beans (canned)

1/2 cup

7

navy beans (canned)

1/2 cup

10

refried beans

1/2 cup

8

soybeans (boiled)

1/2 cup

14

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004

Many foods contain protein. The following charts give examples of protein content in nuts:

Nuts

Food

Serving size

Protein grams

almonds (toasted)

1/2 cup

14

cashews (dry roasted)

1/2 cup

10

peanut butter

2 tablespoons

8

peanuts (dry roasted)

1/2 cup

17

pistachios (dry roasted)

1/2 cup

10

sunflower seeds (dry roasted)

1/2 cup

12

walnuts (English, dried)

1/2 cup

9

Not all foods are listed. Please read food labels to check actual protein content and serving sizes.


Source: Allina Patient Education, Food that have protein, nutr-ahc-12916
Reviewed by: Allina Patient Education experts
First Published: 11/30/2004
Last Reviewed: 11/30/2004