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Protein Content of Common Foods

Grilled chicken

 

 

 

 

 

 

 

 

Food

Amount

Grams of Protein

 

Meat, Fish, Poultry

Hamburger

4 oz. (125 g.) broiled

30

Chicken breast

4 oz. (125 g.) roasted

35

Haddock

4 oz. (125 g.) cooked

27

Tuna

5 oz. (145 g.)

33

Lunch meat

4 oz

20

Eggs

1 large

6

Beans, nuts

Kidney beans

1/2 cup

6

Navy beans

1/2 cup

7

Garbanzo beans (chick peas/hummus

1/2 cup

6

Tofu (soybeans)(extra firm)

3.5 oz

11

Peanuts

1/4 cup

9

Peanut Butter

1 tbsp

4.5

Almonds, dried

12 nuts

3

Gardenburger (original)
2.5 oz. (75 g.) patty
6
Baked beans
1 cup 
14
Lentil soup
10.5 oz.
11

Dairy

Low-fat cottage cheese

1/2 cup

15

Milk (1%)

1 cup (8 ounce glass)

8

Yogurt (whole, skim)

1 cup 

11

Cheddar cheese

1 oz

7

Ice cream, frozen yogurt

1/2 cup

4

Processed cheese (American)

2 oz

13

Breads, cereals, grains

Macaroni and cheese

1/2 cup

9

Pasta

1 cup cooked

8

Bagel

2 oz

6

Raisin bran

1 oz (2/3 cup)

3

Rice

1 cup cooked

3

Bread

1 slice

2

Vegetables

Baked potato

1 large

4

Peas, green

1/2 cup

4

Corn

1/2 cup

2

Lettuce

1/4 head

1

Carrot

1 large

1

Fruits

Banana, orange, apple

1 medium

1

 


Sources: Sports Nutrition Guidebook, Clarke, N. (4th ed. Human Kinetics 2008) at p. 131, Table 7.2 food labels and J. Pennington, 1998, Bowes & Church's Food Values of Portions Commonly Used (17th ed. Lippencott).

Revised June 27, 2010

 

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