Understanding Protein in Foods

Protein helps build and repair muscles, supports immune function, and plays a role in keeping you feeling full and satisfied after meals. The amount of protein you get depends on food choices, portion sizes, and preparation methods.

Important note: Nutrition values are estimates. Actual protein content can vary by brand, preparation, and portion size.

Ask your healthcare provider or dietician how much protein you should consume per day.

How Protein Amounts Are Grouped

For simplicity, foods are grouped into:

Moderate-High protein foods (generally >4 grams or more per serving)
Lower-protein foods (3 grams or less per serving)

Moderate-High Protein Foods

Animal-Based Sources

Food	Typical Serving	Approx. Protein
Chicken breast	1 oz cooked	~9 g
Turkey	1 oz cooked	~8 g
Lean beef	1 oz cooked	~9–10 g
Fish (salmon, cod, tilapia)	1 oz cooked	~6–8 g
Tuna (canned)	1 oz	~7 g
Eggs	1 large	~6 g
Greek yogurt	¾–1 cup	~15–18 g
Cottage cheese	½ cup	~14–15 g
Milk (cow’s milk)	1 cup	~8 g

Plant-Based & Mixed Sources

Food	Typical Serving	Approx. Protein
Lentils	½ cup cooked	~9 g
Chickpeas	½ cup	~7–8 g
Black or kidney beans	½ cup	~7–9 g
Soybeans	½ cup	~14 g
Tofu (firm)	½ cup	~10–14 g
Veggie or soy burger	1 patty	~10–12 g
Peanut butter	2 Tbsp	~7–8 g
Pumpkin or sunflower seeds	1 oz	~5–9 g

Food	Typical Serving	Approx. Protein
Cheese (most types)	1 oz	~6–7 g
English muffin	1	~5 g
Nuts (almonds, pistachios, cashews)	1 oz	~4–6 g
Oatmeal	½ cup cooked	~5 g
Whole-grain bread	1 slice	~3–5 g
Milk alternatives (soy, pea milk)	1 cup	~7–11 g (varies by brand)
Yogurt (regular)	1 cup	~8–10 g

Lower-Protein Foods

(3 g or less per serving)

Food	Typical Serving	Approx. Protein
Fruits	1 piece or ½ cup	~0–1 g
Most vegetables	½ cup cooked	~1–3 g
Rice (white or brown)	½ cup cooked	~2–3 g
Pasta	½ cup cooked	~2–4 g
Potatoes	1 medium	~3 g
Butter, oils, dressings	1 Tbsp	0 g
Fruit juice	½ cup	<1 g

Tips for Getting Enough Protein

Include a protein source at each meal and snack
Combine plant and animal proteins for variety
Pair protein with fiber-rich foods (vegetables, whole grains) for fullness
Spread protein intake throughout the day, not just at dinner
Choose cooking methods like grilling, baking, roasting, or sautéing instead of frying

When to Talk to Your Doctor

Always talk with your doctor or healthcare provider before making significant changes to your diet, especially if you:

Have kidney disease, liver disease, diabetes, or digestive conditions
Are underweight or unintentionally losing weight
Are considering protein supplements or meal replacements

If you have any questions at all, your healthcare team can help tailor protein needs to what’s safest and most effective for you.

⚠️ Medical Disclaimer

The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.

Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.