This chart of protein content material in meals can assist you navigate the high-protein hype. From meals labels highlighting protein to influencers sharing their high-protein meals, protein’s function in supporting muscle mass, weight reduction, and blood sugar regulation is extra outstanding than ever.
However have you learnt how a lot protein you’re consuming everyday? This chart of protein content material in meals will present you.
It may be arduous to know precisely how a lot protein is in meals generally. The truth is, a latest MyFitnessPal survey discovered that individuals usually overestimate how a lot protein is of their meals. For instance, 88% of respondents stated they don’t know the way a lot protein, fiber, carbs, sugar, and salt they eat every day.
Let’s change that. Bookmark this chart of protein content material in meals to get acquainted with the protein content material of your favorites. Don’t see one among your go-to meals right here? Obtain the MyFitnessPal app and search our meals database for diet info on greater than 19 million meals!
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Incorporate Extra Protein into Your Eating regimen
If you’re trying to improve the protein in your food regimen, plan every meal with a protein supply in thoughts.
That’s how dietitians do it. “Each meal, the primary resolution I make is ‘What protein do I need to eat right here?’ Then, I construct the remainder of the meal round it,” says Stephanie Nelson, a registered dietitian and lead diet scientist with MyFitnessPal.
Although exact protein wants fluctuate from individual to individual, Nelson recommends aiming for 20 to 30 grams of protein at each meal. Concentrate on prime quality, entire meals protein sources like those on this listing.
Protein powders and bars are high quality sometimes, however in keeping with Nelson they’re not going to provide the similar satiety profit. “We expect protein is filling as a result of it normally comes from less-processed, extra entire meals,” she says.
In regards to the Professional
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house diet knowledgeable and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a concentrate on analysis and illness prevention.
Protein in Meals
Nuts and Seeds
- Almonds (1 oz / 28 g): 6 g of protein
- Chia seeds (2 tbsp / 28 g): 5 g of protein
- Flaxseeds (2 tbsp / 14 g): 3 g of protein
- Hemp seeds (3 tbsp / 30 g): 9 g of protein
- Nuts (combined, 1 oz / 28 g): 5 g of protein
- Pistachios (1 oz / 28 g): 6 g of protein
- Pumpkin seeds (1 oz / 28 g): 8 g of protein
- Sunflower seeds (1 oz / 28 g): 6 g of protein
- Walnuts (1 oz / 28 g): 4 g of protein
Grains and Pseudograins
- Amaranth, cooked (1 cup / 246 g): 9 g of protein
- Buckwheat, cooked (1 cup / 168 g): 6 g of protein
- Bulgur wheat, cooked (1 cup / 182 g): 6 g of protein
- Farro, cooked (1 cup / 195 g): 12 g of protein
- Dietary yeast (1 tbsp / 5 g): 2.5 g of protein
- Oats, cooked (1 cup / 240 g): 5 g of protein
- Quinoa, cooked (1 cup / 170 g): 8 g of protein
- Teff, cooked (1 cup / 252 g): 10 g of protein
- Udon noodles, cooked (1 cup / 180 g): 7 g of protein
- Ziti pasta, cooked (1 cup / 140 g): 8 g of protein
Greens
- Asparagus, cooked (1 cup / 180 g): 4 g of protein
- Black-eyed peas, cooked (1/2 cup / 93 g): 7 g of protein 93g /7g protein
- Broccoli, cooked (1 cup / 156 g): 4 g of protein
- Eggplant, cooked (1 cup /95 g): 1 g of protein
- Inexperienced peas, cooked (1 cup / 160 g): 9 g of protein
- Jicama (1 cup / 130 g): 1 g of protein
- Kale, cooked (1 cup / 130 g): 4 g of protein
- Mushroom, white (1 cup/155g0g 5.6 g of protein
- Peas, cooked (1/2 cup /80 g): 4 g of protein
- Spinach, cooked (1 cup / 180 g): 6 g of protein
- Watercress, uncooked (1 cup / 34 g): 1 g of protein
- Zucchini, cooked (1 cup / 180 g): 2 g of protein
Legumes
- Black beans, cooked (1/2 cup / 90 g): 8 g of protein
- Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein
- Edamame, cooked (1/2 cup / 78 g): 8 g of protein
- Garbanzo beans (1/2 cup / 90 g): 8 g of protein
- Kidney beans, cooked (1/2 cup / 90 g): 7 g of protein
- Lentils, cooked (1/2 cup / 90 g): 9 g of protein
- Lima beans, cooked (1/2 cup / 90 g): 5 g of protein
- Crimson lentils, cooked (1/2 cup / 90 g): 9 g of protein
Fruits
- Avocado, one fruit (150 g): 3 g of protein
- Banana, one fruit (126 g): 1 g of protein
- Dates, dried (1/4 cup / 40 g): 1 g of protein
- Jackfruit (1 cup / 178 g): 4 g of protein
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Dairy & Eggs
- Cheddar cheese (1 oz / 28 g): 7 g of protein
- Cottage cheese (1/2 cup / 112 g): 13 g of protein
- Eggs, entire (1 giant): 6 g of protein
- Feta cheese (1 oz / 28 g): 4 g of protein
- Greek yogurt, plain (6 oz / 170 g): 17 g of protein
- Ice cream, vanilla (1 cup / 135 g): 5 g of protein
- Kefir (1 cup / 240 mL): 8-11 g of protein
- Milk (1 cup / 240 mL): 8 g of protein
- Mozzarella cheese (1 oz / 28 g): 7 g of protein
- Parmesan cheese (1 oz / 28 g): 10 g of protein
- Ricotta cheese (1/2 cup / 124 g): 12 g of protein
- Swiss cheese (1 oz / 28 g): 8 g of protein
- Yogurt, plain (1 cup / 245 g): 13 g of protein
Meat, Poultry, and Recreation- Accomplished
- Bacon, turkey (2 slices / 16 g): 5 g of protein
- Beef, cooked (3 oz / 85 g): 21 g of protein
- Bison, cooked and floor (3 oz / 85 g): 22 g of protein
- Rooster breast, cooked (3 oz / 85 g): 26 g of protein
- Rooster thighs, cooked (3 oz / 85 g): 21 g of protein
- Duck, cooked (3 oz / 85 g): 20 g of protein
- Floor turkey, cooked (3 oz / 85 g): 23 g of protein
- Italian sausage, cooked (1 hyperlink / 75 g): 14 g of protein
- Lamb, cooked (3 oz / 85 g): 21 g of protein
- Pork, cooked (3 oz / 85 g): 22 g of protein
- Pork chops, cooked (3 oz / 85 g): 23 g of protein
- Quail, cooked (3 oz / 85 g): 21 g of protein
- Rabbit, cooked (3 oz / 85 g): 27 g of protein
- Turkey breast, cooked (3 oz / 85 g): 26 g of protein
- Veal, cooked (3 oz / 85 g): 22 g of protein
- Venison, cooked (3 oz / 85 g): 24 g of protein
Fish and Seafood
- Anchovies (1 oz / 28 g): 9 g of protein
- Flounder, cooked (3 oz / 85 g): 13 g of protein
- Halibut, cooked (3 oz / 85 g): 16 g of protein
- Lobster, cooked (3 oz / 85 g): 16 g of protein
- Mackerel, cooked (3 oz / 85 g): 21 g of protein
- Mussels, cooked (3 oz / 85 g): 20 g of protein
- Octopus, cooked (3 oz / 85 g): 25 g of protein
- Oysters, cooked (3 oz / 85 g): 16 g of protein
- Salmon, cooked (3 oz / 85 g): 23 g of protein
- Sardines, recent or canned (3 oz / 85 g): 21 g of protein
- Shrimp, cooked (3 oz / 85 g): 20 g of protein
- Tuna, canned (3 oz / 85 g): 25 g of protein
- Unagi (eel, 3 oz / 85 g): 20 g of protein
- Yellowfin tuna, cooked (3 oz / 85 g): 25 g of protein
Plant-Primarily based Proteins
- Seitan (3 oz / 85 g): 21 g of protein (a preferred vegan protein produced from wheat gluten)
- Tempeh (1 cup / 166 g):34 g of protein
- Textured Vegetable Protein (TVP, 1/2 cup / 24 g): 12 g of protein
- Tofu, agency (1/2 cup / 126 g): 10 g of protein
- Veggie burger (1 patty / 70 g): 11 g of protein
Snacks and Condiments
- Hummus (2 tbsp / 30 g): 2 g of protein
- Peanut butter (2 tbsp / 32 g): 7 g of protein
- Spirulina (1 tbsp / 7 g): 4 g of protein (a blue-green algae complement)
- Yeast extract unfold (1 tbsp / 18 g): 4 g of protein
How MyFitnessPal Can Assist
In the event you’re aiming to eat extra protein with out overdoing it or shedding sight of different dietary wants, one of many best methods is to start out monitoring your meals.
If you arrange your MyFitnessPal account, you present some info. Suppose: age, intercourse, exercise degree, and aim. We use this info to present you a custom-made macro advice—that’s, what number of grams of proteins, carbs, and fat you need to purpose to eat all day.
As you log your meals and snacks, you possibly can see how shut you’re attending to this protein aim, and make changes (or pull again the reins!) as wanted.
The publish Here’s How Much Protein Is in 98 Popular Foods appeared first on MyFitnessPal Blog.
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