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Protein Food Chart
| Food Portion | Gms of Protein | Food Portion | Gms of Protein |
|---|---|---|---|
| Chicken (3 oz) | 27 | Oysters (6 medium) | 15.1 |
| Turkey (3 slices: 3½ x 2¾ x ¼) | 28 | Egg white (1) | 7 |
| Chicken, broiled (1/4 chicken) | 22.4 | Dairy cottage cheese (5-6 tbsp) | 19.5 |
| Most fish (3 oz.) | 20 | Non-fat or 1% yogurt or milk (8 oz) | 8.5 |
| Tuna (½ cup) | 15.9 | Soy milk, low-fat (8 oz) | 4 |
| Tuna (3 oz) | 24 | Soy cheese, low-fat (1 oz) | 7 |
| Kidney beans (½ cup) | 7.5 | Rice, cooked (½ cup) | 2.0 |
| Corn (½ cup) | 2.5 | Green beans (½ cup) | 1.0 |
| Green peas (½ cup) | 4.0 | Baked potato (1 medium) | 3.0 |
| White bread (1 slice) | 2.0 | Whole wheat bread (1 slice) | 3.0 |
| Typical breakfast cereal (1 serving) | 2-4 | Saltines (4 crackers) | 1.0 |
| Tomatoes (1 medium) | 1.0 | Banana (1 medium) | 1.1 |
| Most fruits & vegetables (1 serving: ½ cup) | 0.3-0.8 | Bagel (1 medium) | 7 |
| Pasta, cooked (1 cup) | 7 | Protein shake mix (1 scoop) | 17-25 per scoop |
| Food Portion | Gms of Protein | Food Portion | Gms of Protein |
|---|---|---|---|
| Chicken (3 oz) | 27 | Oysters (6 medium) | 15.1 |
| Turkey (3 slices: 3½ x 2¾ x ¼) | 28 | Egg white (1) | 7 |
| Chicken, broiled (1/4 chicken) | 22.4 | Dairy cottage cheese (5-6 tbsp) | 19.5 |
| Most fish (3 oz.) | 20 | Non-fat or 1% yogurt or milk (8 oz) | 8.5 |
| Tuna (½ cup) | 15.9 | Soy milk, low-fat (8 oz) | 4 |
| Tuna (3 oz) | 24 | Soy cheese, low-fat (1 oz) | 7 |
| Kidney beans (½ cup) | 7.5 | Rice, cooked (½ cup) | 2.0 |
| Corn (½ cup) | 2.5 | Green beans (½ cup) | 1.0 |
| Green peas (½ cup) | 4.0 | Baked potato (1 medium) | 3.0 |
| White bread (1 slice) | 2.0 | Whole wheat bread (1 slice) | 3.0 |
| Typical breakfast cereal (1 serving) | 2-4 | Saltines (4 crackers) | 1.0 |
| Tomatoes (1 medium) | 1.0 | Banana (1 medium) | 1.1 |
| Most fruits & vegetables (1 serving: ½ cup) | 0.3-0.8 | Bagel (1 medium) | 7 |
| Pasta, cooked (1 cup) | 7 | Protein shake mix (1 scoop) | 17-25 per scoop |
| Food Portion | Gms of Protein | ||
|---|---|---|---|
| Chicken (3 oz) | 27 | ||
| Oysters (6 medium) | 15.1 | ||
| Turkey (3 slices: 3½ x 2¾ x ¼) | 28 | ||
| Egg white (1) | 7 | ||
| Chicken, broiled (1/4 chicken) | 22.4 | ||
| Dairy cottage cheese (5-6 tbsp) | 19.5 | ||
| Most fish (3 oz.) | 20 | ||
| Non-fat or 1% yogurt or milk (8 oz) | 8.5 | ||
| Tuna (½ cup) | 15.9 | Soy milk, low-fat (8 oz) | 4 |
| Tuna (3 oz) | 24 | Soy cheese, low-fat (1 oz) | 7 |
| Kidney beans (½ cup) | 7.5 | Rice, cooked (½ cup) | 2.0 |
| Corn (½ cup) | 2.5 | Green beans (½ cup) | 1.0 |
| Green peas (½ cup) | 4.0 | Baked potato (1 medium) | 3.0 |
| White bread (1 slice) | 2.0 | Whole wheat bread (1 slice) | 3.0 |
| Typical breakfast cereal (1 serving) | 2-4 | Saltines (4 crackers) | 1.0 |
| Tomatoes (1 medium) | 1.0 | Banana (1 medium) | 1.1 |
| Most fruits & vegetables (1 serving: ½ cup) | 0.3-0.8 | Bagel (1 medium) | 7 |
| Pasta, cooked (1 cup) | 7 | Protein shake mix (1 scoop) | 17-25 per scoop |
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