The best way to get the recommended amount of protein is through a balanced diet.
Protein can’t be stored in the body like fat and carbohydrates, so we need to replenish the supply every day. Yet the actual amount required may surprise people accustomed to caveman-sized steaks.
If you exercise and strength train regularly, you should know how much protein is in the foods you eat so that you can be sure to preserve and add muscle.
To assess how much protein is in the food you eat, here’s a reference guide with approximate amounts of protein per serving:
Beef
- Lean ground beef, 4 ounces – 28 grams of protein
- Steak, 6 ounces – 42 grams
Poultry
- Chicken breast, 4 ounces – 30 grams of protein
- Pork chop 4 ounces – 25 grams of protein
Fish
- Most fish fillets, 3.5 ounces – 22 grams of protein
- Tuna, 4-ounce pouch – 20 grams of protein
Eggs and Dairy
- Egg, large – 6 grams of protein
- Milk, 1 cup – 8 grams
- Cottage cheese, ½ cup – 15 grams
- Yogurt, 1 cup – 8-12 grams (Greek yogurt has about five more grams)
- Soft cheeses 6 grams per ounce
- Medium and hard cheeses (Cheddar, Parmesan) – 7 -10 grams per ounce
Beans (including soy)
- Tofu, ½ cup 10 grams protein
- Soy milk, 1 cup – 6 -10 grams
- Most beans (black, pinto, lentils, etc.) have about 7-10 grams of protein per half cup of cooked beans
- Soybeans, ½ cup cooked – 14 grams protein
- Peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons – 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
Vegetables:
- Spinach, 1-2 cups – 5.3 grams of protein
- Asparagus and broccoli 2 cups – 4.6 grams
- Collard greens and Brussels sprouts 2 cups -4 grams
- Green peas, 1 cup – 8.6 grams of protein
