Protein Content of Common Foods

Food

Protein (grams)/100 grams of food*

Meat

 

Chicken breast

30

Flank steak

28

Ground beef (85% lean)

26

Lamb (loin chop or leg)

26

Pork loin tenderloin

26

 Turkey breast

29

Fish (cooked)

 

Halibut

23

Mahi mahi

24

Rainbow trout

23

Salmon

22

 Snapper

26

Swordfish

24

Tilapia

26

 Tuna

26

Cheese

 

Parmesan (hard)

38

Parmesan (grated)

28

Mozzarella, part skim milk

24

Swiss

27

 Provolone

26

Cheddar

23

Goat

22

American

21

  Feta

14

Nuts

 

Almond (dry roasted)

21

Brazil nut

14

Cashew

18

European chestnut (boiled)

2

Ginkgo nut

4

 Hazelnut

15

Macadamia nut

8

 Peanut (dry roasted)

35

Pecan

9

Pine nut

14

Pistachio (dry roasted)

21

  Walnut

15

Seeds

 

Chia seed

17

Flaxseed

18

 Lotus seed

4

 Poppy seed

18

Pumpkin seed (dried)

30

Sesame seed

18

 Sunflower seed (dried)

21

Eggs

13

Legumes/Legume products

 

Baked bean

6

Black bean

9

Chickpea

9

Great northern bean

8

Hummus

8

Kidney bean

9

Lentil

9

Lima bean

8

Navy bean

8

Pinto bean

9

Soybeans (boiled)

17

Soybeans (roasted)

43

 Tofu

8

Milk

5

*Note: 100 grams is equivalent to approximately 3.5 ounces or 3.4 fluid ounces. This is about the same as the average serving size of meat, fish, legumes, and 2 eggs. The average serving size of cheese is slightly less, about 1 to 2 ounces. The average serving size of nuts is about 1.5 ounces, and the average serving size of seeds is about 1 ounce. The average serving size of milk is 8 ounces.