Food |
Protein (grams)/100 grams of food* |
|
Meat |
|
|
Chicken breast |
26.4 grams |
|
Beef steak |
29.2 grams |
|
Ground beef (85% lean) |
25.5 grams |
|
Lamb (loin chop) |
25 grams |
|
Pork tenderloin |
26.9 grams |
| Turkey breast (deli meat) |
14.8 grams |
|
Fish (cooked) |
|
|
Halibut |
23.4 grams |
|
Rainbow trout |
23.8 grams |
|
Salmon |
25.8 grams |
|
Swordfish |
24.8 grams |
| Tilapia |
25.3 grams |
|
Tuna (canned) |
19 grams |
|
Cheese |
|
|
Parmesan |
29.6 grams |
|
Mozzarella, part skim milk |
23.7 grams |
|
Swiss |
27 grams |
|
Provolone |
25.6 grams |
| Cheddar |
23.3 grams |
|
Goat |
21.6 grams |
|
American |
16.1 grams |
|
Feta |
14.2 grams |
|
Nuts |
|
|
21 grams |
|
|
Brazil nut |
14.3 grams |
|
15.3 grams |
|
|
15 grams |
|
|
7.8 grams |
|
| Peanuts |
24.4 grams |
|
Pecans |
9.17 grams |
| Pine nuts |
13.7 grams |
|
Pistachios |
21 grams |
|
15.2 grams |
|
|
Seeds |
|
|
18.3 grams |
|
|
Flaxseed (whole) |
18.3 grams |
| Pumpkin seeds |
29.8 grams |
| Sesame seed |
20.4 grams |
|
19.3 grams |
|
| Eggs |
12.6 grams |
|
Legumes/Legume products |
|
|
8.23 grams |
|
|
Chickpea |
8.23 grams |
|
Hummus |
8.18 grams |
|
8.1 grams |
|
|
Lentil |
8.38 grams |
|
Lima bean |
7.25 grams |
|
8.37 grams |
|
|
Soybeans (cooked) |
16.9 grams |
| Milk (1%) |
3.4 grams |
*Note: 100 grams is equivalent to approximately 3.5 ounces or 3.4 fluid ounces. This is about the same as the average serving size of meat, fish, legumes, and 2 eggs. The average serving size of cheese is slightly less, about 1 to 2 ounces. The average serving size of nuts is about 1.5 ounces, and the average serving size of seeds is about 1 ounce. The average serving size of milk is 8 ounces.
