Here’s how much protein is in 98 popular foods

This chart of protein content material in meals will help you perceive the high-protein hype. From meals labels emphasizing protein to influencers sharing high-protein diets, protein’s function in supporting muscle mass, weight reduction, and blood sugar regulation is extra outstanding than ever.

However are you aware how a lot protein you eat day by day? This chart of protein content material in meals will present you.

Generally it is onerous to know precisely how a lot protein is in a meals. In truth, a latest MyFitnessPal survey discovered that individuals typically overestimate the protein content material in meals. For instance, 88% of respondents stated they didn’t understand how a lot protein, fiber, carbohydrates, sugar and salt they consumed every day.

Let’s change that. Bookmark this protein content material in meals chart to familiarize your self with the protein content material of your favourite meals. Don’t see one among your favourite meals right here? obtain MyFitnessPal App And search dietary info for over 19 million meals in our meals database!

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The right way to get extra protein into your eating regimen

Whenever you wish to improve protein in your eating regimen, contemplate protein sources when planning every meal.

That is what nutritionists do. “Each meal, the primary choice I make is ‘What protein do I wish to eat right here?’ Then, I construct the remainder of the meal round that,” says Stephanie Nelson, registered dietitian and chief dietary scientist at MyFitnessPal.

Whereas particular protein wants range from individual to individual, Nelson recommends 20 to 30 grams of protein per meal. Deal with high-quality, whole-food protein sources, reminiscent of these on this record.

Protein powders and bars are good sometimes, however they will not provide the identical feeling of fullness, in line with Nielsen. “We consider protein as filling as a result of it normally comes from much less processed and extra complete meals,” she says.

In regards to the specialists

Stephanie Nelson, MS, RD is a Registered Dietitian and MyFitnessPal’s in-house diet knowledgeable and dietary scientist. Obsessed with selling wholesome life, Stephanie graduated from San Diego State College with a deal with analysis and illness prevention.

protein in meals

Nuts and seeds

• Almonds (1 oz/28 g): 6 g protein
• Chia seeds (2 tbsp/28 g): 5 g protein
• Flaxseed (2 tablespoons/14 grams): 3 grams protein
• Hemp seeds (3 tablespoons/30 grams): 9 grams protein
• Nuts (blended, 1 oz/28 g): 5 g protein
• Pistachios (1 oz/28 g): 6 g protein
• Pumpkin seeds (1 oz/28 g): 8 g protein
• Sunflower seeds (1 oz/28 g): 6 g protein
• Walnuts (1 oz/28 g): 4 g protein

Cereals and pseudocereals

• Cooked amaranth (1 cup/246 g): 9 g protein
• Cooked buckwheat (1 cup/168 g): 6 g protein
• Cooked bulgur (1 cup/182 g): 6 g protein
• Farro, cooked (1 cup/195 g): 12 g protein
• Dietary yeast (1 tablespoon/5 grams): 2.5 grams protein
• Cooked oats (1 cup/240 g): 5 g protein
• Cooked quinoa (1 cup/170 g): 8 g protein
• Cooked teff (1 cup/252 g): 10 g protein
• Cooked udon noodles (1 cup/180 g): 7 g protein
• Cooked macaroni (1 cup/140 g): 8 g protein

vegetable

• Cooked asparagus (1 cup/180 g): 4 g protein
• Cooked black-eyed peas (1/2 cup/93 g): 7 g protein 93 g/7 g protein
• Cooked broccoli (1 cup/156 g): 4 g protein
• Cooked eggplant (1 cup/95 g): 1 g protein
• Cooked inexperienced peas (1 cup/160 g): 9 g protein
• Jicama (1 cup/130 g): 1 g protein
• Cooked kale (1 cup/130 g): 4 g protein
• Mushrooms, white (1 cup/155g0g 5.6 g protein
• Cooked peas (1/2 cup/80 g): 4 g protein
• Cooked spinach (1 cup/180 g): 6 g protein
• Uncooked watercress (1 cup/34 g): 1 g protein
• Cooked zucchini (1 cup/180 g): 2 g protein

beans

• Cooked black beans (1/2 cup/90 g): 8 g protein
• Cooked chickpeas (1/2 cup/90 g): 8 g protein
• Cooked edamame (1/2 cup/78 g): 8 g protein
• Chickpeas (1/2 cup/90 g): 8 g protein
• Cooked kidney beans (1/2 cup/90 g): 7 g protein
• Cooked lentils (1/2 cup/90 g): 9 g protein
• Cooked lima beans (1/2 cup/90 g): 5 g protein
• Cooked crimson lentils (1/2 cup/90 g): 9 g protein

fruit

• Avocado, one fruit (150 g): 3 g protein
• Banana, one fruit (126 g): 1 g protein
• Dried dates (1/4 cup/40 g): 1 g protein
• Jackfruit (1 cup/178 g): 4 g protein

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Dairy merchandise and eggs

• Cheddar cheese (1 oz/28 g): 7 g protein
• Cottage cheese (1/2 cup/112 g): 13 g protein
• Entire eggs (1 massive egg): 6 grams protein
• Feta Cheese (1 oz/28 g): 4 g protein
• Authentic Greek Yogurt (6 oz/170 g): 17 g protein
• Vanilla ice cream (1 cup/135 g): 5 g protein
• Kefir (1 cup/240 ml): 8-11 grams of protein
• Milk (1 cup/240 ml): 8 grams protein
• Mozzarella cheese (1 oz/28 g): 7 g protein
• Parmesan cheese (1 oz/28 g): 10 g protein
• Ricotta cheese (1/2 cup/124 g): 12 g protein
• Swiss cheese (1 oz/28 g): 8 g protein
• Plain yogurt (1 cup/245 g): 13 g protein

Meat, Poultry and Recreation – Full

• Bacon, turkey (2 slices/16 g): 5 g protein
• Cooked beef (3 oz/85 g): 21 g protein
• Cooked and floor bison (3 oz/85 g): 22 g protein
• Cooked hen breast (3 oz/85 g): 26 g protein
• Cooked hen thighs (3 oz/85 g): 21 g protein
• Cooked duck (3 oz/85 g): 20 g protein
• Cooked floor turkey (3 oz/85 g): 23 g protein
• Ripe Italian Sausage (1 piece/75g): 14g protein
• Cooked lamb (3 oz/85 g): 21 g protein
• Cooked pork (3 oz/85 g): 22 g protein
• Cooked pork chops (3 oz/85 g): 23 g protein
• Cooked quail (3 oz/85 g): 21 g protein
• Cooked rabbit (3 oz/85 g): 27 g protein
• Cooked turkey breast (3 oz/85 g): 26 g protein
• Cooked veal (3 oz/85 g): 22 g protein
• Cooked venison (3 oz/85 g): 24 g protein

fish and seafood

• Anchovies (1 oz/28 g): 9 g protein
• Cooked halibut (3 oz/85 g): 13 g protein
• Cooked halibut (3 oz/85 g): 16 g protein
• Cooked lobster (3 oz/85 g): 16 g protein
• Cooked mackerel (3 oz/85 g): 21 g protein
• Cooked mussels (3 oz/85 g): 20 g protein
• Cooked octopus (3 oz/85 g): 25 g protein
• Cooked oysters (3 oz/85 g): 16 g protein
• Cooked salmon (3 oz/85 g): 23 g protein
• Recent or canned sardines (3 oz/85 g): 21 g protein
• Cooked shrimp (3 oz/85 g): 20 g protein
• Canned tuna (3 oz/85 g): 25 g protein
• Unagi (eel, 3 oz/85 g): 20 g protein
• Yellowfin tuna, cooked (3 oz/85 g): 25 g protein

plant-based protein

• Gluten (3 oz/85 g): 21 g protein (a well-liked vegetarian protein created from wheat gluten)
• Tempeh (1 cup/166 g): 34 g protein
• Textured Plant-Primarily based Protein (TVP, 1/2 cup/24 g): 12 g protein
• Agency tofu (1/2 cup/126 g): 10 g protein
• Veggie Burger (1 patty/70g): 11g protein

Snacks and Condiments

• Hummus (2 tablespoons/30 g): 2 g protein
• Peanut butter (2 tablespoons/32 g): 7 g protein
• Spirulina (1 tbsp/7 g): 4 g protein (blue-green algae complement)
• Yeast extract unfold (1 tablespoon/18 g): 4 g protein

The article “Right here’s How A lot Protein is in 98 Fashionable Meals” first appeared on the MyFitnessPal weblog.

#Heres #protein #widespread #meals

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