Food Protein Charts
Quick-reference tables showing how much protein you get from common foods. Use these charts to build meals that hit your daily target from the Protein Calculator.
How to Use These Charts
First, calculate your daily protein target. Then use the tables below to pick foods and servings that add up to your goal. For example, if your target is 120 g per day, you might combine chicken breast at lunch (46 g), Greek yogurt as a snack (20 g), salmon at dinner (38 g), and two eggs at breakfast (13 g) for a total of 117 g.
| Food | Serving | Protein |
|---|---|---|
| Chicken Breast (cooked) | 150 g / 5.3 oz | 46g |
| Turkey Breast (cooked) | 150 g / 5.3 oz | 44g |
| Lean Ground Beef (cooked) | 150 g / 5.3 oz | 39g |
| Pork Tenderloin (cooked) | 150 g / 5.3 oz | 40g |
| Pork Chop (cooked) | 150 g / 5.3 oz | 37g |
| Deli Turkey | 85 g / 3 oz | 13g |
| Bison / Buffalo (cooked) | 150 g / 5.3 oz | 38g |
| Food | Serving | Protein |
|---|---|---|
| Salmon (cooked) | 150 g / 5.3 oz | 38g |
| Tuna (canned in water) | 130 g / 1 can | 33g |
| Shrimp (cooked) | 150 g / 5.3 oz | 30g |
| Cod (cooked) | 150 g / 5.3 oz | 31g |
| Cod Alternatives | 150 g cooked white fish | 35g |
| Tilapia (cooked) | 150 g / 5.3 oz | 35g |
| Food | Serving | Protein |
|---|---|---|
| Greek Yogurt (nonfat) | 200 g / 7 oz | 20g |
| Cottage Cheese (low-fat) | 200 g / 7 oz | 24g |
| Eggs (large, whole) | 2 eggs (100 g) | 13g |
| Egg Whites | 4 whites (130 g) | 14g |
| Paneer | 100 g / 3.5 oz | 21g |
| Soy Milk (unsweetened) | 240 ml / 1 cup | 7g |
| Cheddar Cheese | 30 g / 1 oz | 7g |
| Food | Serving | Protein |
|---|---|---|
| Tofu (firm) | 150 g / 5.3 oz | 26g |
| Tempeh | 100 g / 3.5 oz | 19g |
| Lentils (cooked) | 200 g / 1 cup | 18g |
| Oats (dry) | 40 g / 1/2 cup | 5g |
| Quinoa (cooked) | 185 g / 1 cup | 8g |
| Black Beans (cooked) | 170 g / 1 cup | 15g |
| Edamame (shelled) | 155 g / 1 cup | 18g |
| Almonds | 28 g / 1 oz | 6g |
| Hemp Seeds | 30 g / 3 tbsp | 9g |
| Chia Seeds | 28 g / 2 tbsp | 5g |
| Peanut Butter | 32 g / 2 tbsp | 7g |
| Protein Pasta | 56 g dry / 2 oz | 13g |
Popular Food Protein Pages
Detailed answers for high-intent searches, including calories, protein density, meal ideas, and USDA source links.
Protein in Chicken Breast
Chicken breast protein per serving, per 100g, calories, and meal ideas.
Protein in Eggs
Egg protein per serving, per 100g, calories, and meal ideas.
Protein in Greek Yogurt
Greek yogurt protein per serving, per 100g, calories, and meal ideas.
Protein in Salmon
Salmon protein per serving, per 100g, calories, and meal ideas.
Protein in Tuna
Tuna protein per serving, per 100g, calories, and meal ideas.
Protein in Tofu
Firm tofu protein per serving, per 100g, calories, and meal ideas.
Protein in Lentils
Cooked lentils protein per serving, per 100g, calories, and meal ideas.
Protein in Oats
Oats protein per serving, per 100g, calories, and meal ideas.
Protein in Quinoa
Quinoa protein per serving, per 100g, calories, and meal ideas.
Protein in Cottage Cheese
Cottage cheese protein per serving, per 100g, calories, and meal ideas.
Protein in Turkey Breast
Turkey Breast protein per serving, per 100g, calories, and meal ideas.
Protein in Deli Turkey
Deli Turkey protein per serving, per 100g, calories, and meal ideas.
Protein in Pork Tenderloin
Pork Tenderloin protein per serving, per 100g, calories, and meal ideas.
Protein in Pork Chop
Pork Chop protein per serving, per 100g, calories, and meal ideas.
Protein in Lean Ground Beef
Lean Ground Beef protein per serving, per 100g, calories, and meal ideas.
Protein in Chicken Thigh
Chicken Thigh protein per serving, per 100g, calories, and meal ideas.
Protein in Lean Ground Turkey
Lean Ground Turkey protein per serving, per 100g, calories, and meal ideas.
Protein in Sirloin Steak
Sirloin Steak protein per serving, per 100g, calories, and meal ideas.
Protein in Egg Whites
Egg Whites protein per serving, per 100g, calories, and meal ideas.
Protein in Skyr
Skyr protein per serving, per 100g, calories, and meal ideas.
Protein in Low-Fat Milk
Low-Fat Milk protein per serving, per 100g, calories, and meal ideas.
Protein in Paneer
Paneer protein per serving, per 100g, calories, and meal ideas.
Protein in Soy Milk
Soy Milk protein per serving, per 100g, calories, and meal ideas.
Protein in Whey Protein Powder
Whey Protein Powder protein per serving, per 100g, calories, and meal ideas.
Protein in Casein Protein Powder
Casein Protein Powder protein per serving, per 100g, calories, and meal ideas.
Protein in Shrimp
Shrimp protein per serving, per 100g, calories, and meal ideas.
Protein in Cod
Cod protein per serving, per 100g, calories, and meal ideas.
Protein in Cod Alternatives
Cod Alternatives protein per serving, per 100g, calories, and meal ideas.
Protein in Tilapia
Tilapia protein per serving, per 100g, calories, and meal ideas.
Protein in Halibut
Halibut protein per serving, per 100g, calories, and meal ideas.
Protein in Sardines
Sardines protein per serving, per 100g, calories, and meal ideas.
Protein in Tempeh
Tempeh protein per serving, per 100g, calories, and meal ideas.
Protein in Seitan
Seitan protein per serving, per 100g, calories, and meal ideas.
Protein in Edamame
Edamame protein per serving, per 100g, calories, and meal ideas.
Protein in Chickpeas
Chickpeas protein per serving, per 100g, calories, and meal ideas.
Protein in Black Beans
Black Beans protein per serving, per 100g, calories, and meal ideas.
Protein in Almonds
Almonds protein per serving, per 100g, calories, and meal ideas.
Protein in Hemp Seeds
Hemp Seeds protein per serving, per 100g, calories, and meal ideas.
Protein in Chia Seeds
Chia Seeds protein per serving, per 100g, calories, and meal ideas.
Protein in Peanut Butter
Peanut Butter protein per serving, per 100g, calories, and meal ideas.
Protein in Protein Pasta
Protein Pasta protein per serving, per 100g, calories, and meal ideas.
Protein in Pea Protein Powder
Pea Protein Powder protein per serving, per 100g, calories, and meal ideas.
Tips for Hitting Your Protein Target
Front-Load Protein
Including a protein-rich food at every meal makes it easier to reach your daily target without relying on large portions at dinner.
Mix Sources
Combining animal and plant sources (or a variety of plant sources) ensures you get a full spectrum of amino acids and micronutrients.
Cook in Bulk
Batch-cooking chicken, beans, or eggs at the start of the week makes it easy to add protein to any meal without extra prep time.
Use Snacks Strategically
Greek yogurt, cottage cheese, and protein shakes are convenient high-protein snacks that can bridge the gap between meals.
Know Your Daily Target First
Once you know how many grams of protein you need, use these charts to build meals that hit your target every day.
Calculate My Daily Protein