An ounce of meat or fish has approximately 7 grams of protein.
Chicken
Chicken breast 3.5 oz 30 grams
Chicken thigh 10 grams (average size)
Drum stick 11 grams
Wing 6 grams
Chicken meat cooked 4.5 oz 35 grams
Roasted chicken 3.5 oz 25 grams
Other meats average 3.5 oz 25 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3.5 oz of cooked fish or 6 grams per ounce.
Tuna 6 oz can 40 grams
Fish cod 3.5 oz 21 grams
Fresh water fish 21 grams
Canned tuna ½ cup 14 grams
Shellfish 3 oz 19 grams
Pork
Pork Chops average 22 grams
Pork Loin or tenderloin 4 oz 29 grams
Ground Pork 3 oz 22 grams
Bacon- 1 slice 3 grams
Bacon 3.5 oz 25 grams
Sausage 3.5 oz 12 grams
Canadian Style Bacon 5 slices 6 grams
Cooked beef, lamb or other red meat
3 oz 21 grams
Eggs and Dairy
Egg- large 1 6 grams
Milk- 1 cup 8 grams
Cottage Cheese ½ cup 15 grams
Yogurt 1 cup 12 grams
Soft Cheese 1 oz 6 grams
(Mozzarella, Brie, Camembert)
Medium Cheese 1 oz 8 grams
(Cheddar, Swiss )
Hard Cheese 1 oz 10 grams
(Parmesan)
Lowfat cottage cheese 1 cup 28 grams
Eggs- medium 1 6 grams
Fat Free egg substitute ¼ cup 5 grams
Beans and Soy
Tofu ½ cup 20 grams
Tofu 1 oz 2.3 grams
Soy Milk 1 cup 10 grams
Most beans ½ cup 10 grams
(black, pinto, lentils, etc.)
Soy Beans ½ cup 14 grams
Split Peas ½ cup 8 grams
Nuts and Seeds
Almonds ¼ cup 8 grams
Peanuts ¼ cup 9 grams
Cashews ¼ cup 5 grams
Pecans ¼ cup 2.5 grams
Sunflower Seeds ¼ cup 6 grams
Pumpkin Seeds ¼ cup 8 grams
Flax Seeds ¼ cup 8 grams
Beef
Ground 85% lean 3 oz 22.07 grams
Ground 80% lean 3 oz 21.89 grams
Luncheon Meat
Luncheon Meat 3.5 oz 13 grams
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