Reference
Protein Sources Reference
This table provides protein content per serving for common foods used to anchor everyday meals. Use it to choose a protein source based on availability, cooking time, and nutritional output.
Prepared and approved by N. J. Sorensen, RDN, LD. This reference provides general food, nutrition, or cooking guidance; individual needs and equipment can change how it is applied.
Standard Definition
Protein provides indispensable amino acids and supports the maintenance and repair of body tissues. This reference compares the protein in specific foods and listed portions; it does not set an individualized daily or per-meal target. Needs vary with body size, age, pregnancy, training, illness, recovery, energy intake, and clinical context.
The Default
For everyday meal planning, choose a protein source that fits the meal, budget, storage, preparation time, culture, allergies, and nutrition needs. Legumes and soy foods add fiber or other plant-food components; eggs and dairy can be quick; canned fish is shelf-stable before opening; meat, poultry, seafood, and many plant foods provide concentrated protein.
This site often starts with legumes, eggs, soy foods, dairy, or canned fish because they can reduce preparation friction. That is a practical planning default—not a universal ranking of cost, quality, sustainability, or healthfulness.
Protein Content by Source (Per Listed Serving)
How to use the table
- Compare the grams of protein in the exact listed portion.
- Do not treat unlike portions as a controlled ranking of protein density.
- Product-specific foods such as yogurt, cottage cheese, tofu, and canned fish vary; check the label when precision matters.
- Values are rounded to the nearest whole gram from the mapped USDA FoodData Central record.
| Source | Listed serving | Protein (g) | Scope note |
|---|---|---|---|
| Lentils, cooked | 1 cup (198 g) | 18 | Boiled without salt |
| Black beans, cooked | 1 cup (172 g) | 15 | Boiled without salt |
| Chickpeas, cooked | 1 cup (164 g) | 15 | Boiled without salt |
| White beans, cooked | 1 cup (179 g) | 17 | Generic white bean record |
| Edamame, prepared | 1 cup (155 g) | 18 | Shelled, frozen, prepared |
| Eggs | 2 large (100 g) | 13 | Hard-boiled record |
| Greek yogurt, plain nonfat | 3/4 cup (170 g) | 17 | Products vary |
| Cottage cheese, 2% milkfat | 1/2 cup (113 g) | 12 | Products vary |
| Atlantic salmon, farmed, cooked | 3 oz (85 g) | 19 | Dry-heat record; species varies |
| Light tuna, canned in water | 3 oz (85 g) | 17 | Drained solids |
| Sardines, canned in oil | 3 oz (85 g) | 21 | Drained solids with bone |
| Chicken breast, roasted | 3 oz (85 g) | 26 | Meat only |
| Ground beef, 90% lean, cooked | 3 oz (85 g) | 21 | Pan-broiled patty record |
| Firm tofu | 1/2 cup (126 g) | 11 | Calcium-sulfate/nigari record; products vary |
| Tempeh, cooked | 1/2 cup (83 g) | 17 | Products vary |
Data source and method: USDA FoodData Central, SR Legacy records mapped below; verified July 20, 2026. Protein was calculated for the listed gram weight and rounded to the nearest whole gram. Values describe the named record, not every brand or recipe. Check the Nutrition Facts label for packaged foods when exact intake matters.
Functional Distinctions
Legumes combine protein and fiber. This makes them useful when both nutrients are priorities, but the listed one-cup legume portions are larger than the three-ounce animal-food portions and should not be read as a density ranking.
Convenience depends on form. Eggs, yogurt, cottage cheese, tofu, tempeh, canned fish, canned beans, and prepared leftovers can all reduce cooking time. Storage and food-safety requirements still differ.
Protein quality is a whole-diet question. Eggs, dairy, meat, fish, and soy foods provide all indispensable amino acids in useful proportions. Other plant proteins contribute to adequacy across a varied diet; they do not need to be combined at the same meal.
Nutrition is not captured by protein grams alone. Foods also differ in fiber, fatty acids, sodium, calcium, iron, vitamin B12, cost, allergens, environmental impact, and cultural fit.
When This Does Not Apply
Do not use this table alone to set a protein prescription. Older adults, athletes, people who are pregnant, people recovering from surgery or illness, and people with kidney, liver, metabolic, swallowing, or eating-disorder concerns may need individualized targets or textures. Allergies, intolerances, vegan patterns, food access, and medication or treatment plans also change the useful choice.
What the Evidence Shows
USDA FoodData Central reports nutrient composition for specific foods and portions. Those records support the protein values in this table, but they do not establish a universal “best” protein source or an individualized intake target. National Academies reference values describe population-level adequacy; individual needs can differ with age, body size, pregnancy, training, illness, recovery, energy intake, and clinical context.
Why It Matters
Use the table to compare protein in the exact listed portions, then choose a food by the needs of the meal and the rest of its nutrient profile. Do not treat unequal servings as a ranking or use the table alone to prescribe daily or per-meal protein.
Sources
- National Academies macronutrient DRI report — protein reference values and adequacy framework
- USDA FoodData Central and data documentation — protein values, data type, serving-weight, and record-scope method
Connects To
- Balanced Meal Framework — parent guide for meal-building decisions and references
- Legumes as Protein Sources — decision page for using beans and lentils as the primary protein
- Fiber and Satiety — why legumes outperform other proteins for meal satisfaction
- Protein and Satiety — how protein contributes to fullness and meal durability
- Simple Weeknight Bowl — how to apply protein selection in a complete everyday meal
- White Bean and Egg Skillet — a 15-minute one-pan application of the protein and fiber meal structure
Bottom Line
Use the exact listed portions to compare protein grams, then choose the food by the needs of the meal. Legumes and soy foods, eggs, dairy, fish, poultry, and meat can all contribute; serving size, the rest of the nutrient profile, preparation, access, and clinical context determine the best fit.