Approximate protein in everyday foods, with serving sizes you can use as a reference.
Meat & seafood
Food
Serving
Protein
Chicken breast
6 oz / 170 g
~53 g
Lean ground turkey
6 oz
~47 g
Ground beef, 85% lean
6 oz
~44 g
Sirloin steak
6 oz
~52 g
Salmon
5 oz
~36 g
Shrimp
7 oz
~48 g
Canned tuna
1 can, drained
~25–32 g
Dairy
Food
Serving
Protein
Plain Greek yogurt
1 cup
~20–25 g
Cottage cheese
1 cup
~24–28 g
fairlife milk
1 cup / 250 mL
14 g
String cheese
1 stick
~6–7 g
Lower-fat cheese
1 oz
~7 g
Skyr
1 cup
~17–20 g
Eggs
Food
Serving
Protein
Whole eggs
2 large
~12 g
Whole egg
1 large
~6 g
Egg whites
½ cup
~13 g
Egg whites
1 cup
~26 g
Egg and whites
1 large egg + 3 whites
~17 g
Eggs and whites
2 large eggs + 4 whites
~26 g
Plant protein
Food
Serving
Protein
Edamame
1 cup, cooked
~18 g
Firm tofu
150 g
~18–22 g
Tempeh
3 oz / 85 g
~16 g
Lentils
1 cup, cooked
~18 g
Chickpeas
1 cup, cooked
~15 g
Black beans
1 cup, cooked
~15 g
Quinoa
1 cup, cooked
~8 g
Peanut butter
2 tbsp
~7–8 g
Almonds
1 oz / 28 g
~6 g
Protein extras
Food
Serving
Protein
Whey protein isolate
1 labelled scoop
~24–25 g*
Beef jerky
2 oz / 56 g
~18–22 g
Tuna
1 drained can
~25–32 g
Protein bar
1 bar
~10–20 g
Collagen peptides
1 scoop
~18–20 g
Source: Core Wellness Co. — Quick Protein Guide. The supplied guide states that estimates were cross-checked against USDA FoodData Central and Canadian product nutrition labels; individual products vary.
