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 |
| 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 |
| 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 |
| 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 |
| Black Beans (cooked) | 170 g / 1 cup | 15g |
| Edamame (shelled) | 155 g / 1 cup | 18g |
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