What is the Protein Content of Some Common Foods?

Food

Amount

Grams of Protein

Meat, Fish, Poultry

Lean beef, chicken, turkey breast

1 oz

8

Beef

3 oz. hamburger, roast beef

21

Poultry

3 oz. grilled chicken sandwich

21

Fish

1 oz

7

Fish

3 oz. tuna sandwich

21

Lunch meat

1 oz

5

Eggs

1

6

Beans, nuts

Kidney beans

1/2 cup

9

Navy beans

1/2 cup

7

Garbanzo beans (chick peas)

1/2 cup

6

Tofu (soybeans)

2 oz

5

Peanuts

1/4 cup

9

Peanut Butter

2 tbsp

8

Nuts

1 oz (handful)

5-7

Dairy

Low-fat cottage cheese

1/2 cup

13

Milk (whole, skim)

1 cup (8 ounce glass)

8

Yogurt (whole, skim)

1 cup (1 8 ounce container)

8

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