Protein Content of Common Foods*

Food

Protein (grams)/100 grams of food*

Meat

 

Chicken breast

26.4 grams

Beef steak

29.2 grams

Ground beef (85% lean)

25.5 grams

Lamb (loin chop)

25 grams

Pork tenderloin

26.9 grams

Turkey breast (deli meat)

14.8 grams

Fish (cooked)

 

Halibut

23.4 grams

Rainbow trout

23.8 grams

Salmon

25.8 grams

Swordfish

24.8 grams

Tilapia

25.3 grams

Tuna (canned)

19 grams

Cheese

 

Parmesan

29.6 grams

Mozzarella, part skim milk

23.7 grams

Swiss

27 grams

Provolone

25.6 grams

Cheddar

23.3 grams

Goat

21.6 grams

American

16.1 grams

Feta

14.2 grams

Nuts

 

Almonds

21 grams

Brazil nut

14.3 grams

Cashew

15.3 grams

Hazelnuts

15 grams

Macadamia nuts

7.8 grams

Peanuts

24.4 grams

Pecans

9.17 grams

Pine nuts

13.7 grams

Pistachios

21 grams

Walnuts

15.2 grams

Seeds

 

Chia seed

18.3 grams

Flaxseed (whole)

18.3 grams

Pumpkin seeds

29.8 grams

Sesame seed

20.4 grams

Sunflower seed

19.3 grams

Eggs

12.6 grams

Legumes/Legume products

 

Black bean

8.23 grams

Chickpea

8.23 grams

Hummus

8.18 grams

Kidney bean

8.1 grams

Lentil

8.38 grams

Lima bean

7.25 grams

Pinto bean

8.37 grams

Soybeans (cooked)

16.9 grams

Milk (1%)

3.4 grams

*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.