Articles  - Nutrition
The Protein Content of Common Foods
Animal-Based Sources
 Serving size
 Protein Content (grams)
Chicken, boneless, cooked
 3 oz.
 27
Tuna, fresh, cooked
 3 oz.
 26
Turkey, roasted
 3 oz.
 25
Pork, roast, trimmed
 3 oz.
 25
Roast Beef, lean, cooked
 3 oz.
 24
Ground Beef, lean, cooked
 3 oz.
 24
Beef Sirloin, cooked
 3 oz.
 24
Tuna, canned in water
 3 oz.
 23
Salmon
 3 oz.
 22
Shrimp, boiled
 3 oz.
 21
Ham, cooked
 3 oz.
 21
Cod, cooked
 3 oz.
 20
Lobster, baked or broiled
 3 oz.
 17
Cottage Cheese
 1/2 cup
 14
Yogurt, low-fat, plain
 8 oz.
 12
Ice Milk, soft-serve
 1 cup
 10
Milk
 8 oz.
 8
Cheese
 1 oz.
 7
Egg
 1 medium
 6
Egg Substitute
 1/4 cup
 6
Cream Cheese
 2 tbsp
 4
Egg White
 1
 3.5
Frozen Yogurt
 1/2 cup
 2.5
Plant-Based Sources
 Serving size
 Protein Content (grams)
Peanuts
 1/2 cup
 19
Tempeh
 4 oz.
 17
Almonds
 1/2 cup
 15
Pine Nuts
 1/2 cup
 15
Soybeans, black, cooked
 1/2 cup
 14
Sunflower Seeds
 1/2 cup
 13
Soybeans, green, cooked
 1/2 cup
 11
Cashews
 1/2 cup
 10
Walnuts
 1/2 cup
 10
Tofu, firm
 1/2 cup
 10
Soymilk, plain
 8 oz.
 10
Kidney beans, cooked
 1/2 cup
 8
Black beans, cooked
 1/2 cup
 8
Chick-peas, cooked
 1/2 cup
 8
Refried beans, cooked
 1/2 cup
 8
Peanut butter, chunky
 2 tbsp
 8
Pinto beans, cooked
 1/2 cup
 7
Pasta, cooked
 1 cup
 6.5
Oatmeal,  cooked (instant or whole)
 1 cup
 6
Lima beans, cooked
 1/2 cup
 5
Broccoli
 1 cup
 5
Corn
 1 cup
 5
Hummus
 1/4 cup
 5
Rice, brown
 1 cup
 4.5
Flax Seeds, ground
 2 tbsp
 4
Wheat Germ
 2 tbsp
 4
Whole Wheat bread
 1 oz. slice
 3
Rice, white
 1 cup
 2.5
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