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Amount of Protein in Low-fat Foods

Protein Food Chart

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