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Foods that have protein
Not all foods are listed. Please read food labels to check actual protein content and serving sizes.
Meat, poultry and fish
| Food | Serving size | Protein grams |
| bacon | 3 slices | 6 |
| beef (ground, lean) | 3 ounces | 21 |
| chicken breast (cooked) | 3 ounces | 26 |
| cod (Atlantic) | 3 ounces | 19 |
| haddock (smoked) | 3 ounces | 21 |
| ham (meat only, roasted) | 3 ounces | 21 |
| hot dog (beef) | 1 each | 7 |
| pork (ground) | 3 ounces | 22 |
| salmon (Atlantic) | 3 ounces | 22 |
| sausage link (pork/beef) | 1 link | 9 |
| shrimp (fresh) | 3 ounces | 17 |
| tuna (canned, light) | 3 ounces | 22 |
| turkey (light meat) | 3 ounces | 25 |
| turkey (ground) | 3 ounces | 23 |
| Food | Serving size | Protein grams |
| cheddar cheese | 11/2 ounces | 11 |
| cottage cheese | 1/2 cup | 13 |
| cream cheese | 11/2 ounces | 3 |
| ice cream (vanilla) | 11/2 cups | 7 |
| milkshake | 11/2 cups | 12 |
| milk (buttermilk) | 1 cup | 8 |
| milk (2 percent) | 1 cup | 8 |
| milk (skim) | 1 cup | 8 |
| mozzarella cheese | 11/2 ounces | 10 |
| Parmesan cheese (grated) | 2 tablespoons | 4 |
| yogurt (low fat) | 1 cup | 10 |
| Food | Serving size | Protein grams |
| scrambled | 1/2 cup | 12 |
| substitute | 1/2 cup | 15 |
| whole | 1 egg | 6 |
| Food | Serving size | Protein grams |
| bean with ham | 1 cup | 13 |
| cheese | 1 cup | 5 |
| chicken noodle | 1 cup | 4 |
| clam chowder | 1 cup | 9 |
| cream of celery | 1 cup | 6 |
| cream of chicken | 1 cup | 7 |
| cream of potato | 1 cup | 6 |
| tomato | 1 cup | 6 |
| Food | Serving size | Protein grams |
| black beans (cooked) | 1/2 cup | 8 |
| hummus (fresh) | 1/2 cup | 6 |
| kidney beans (canned) | 1/2 cup | 7 |
| navy beans (canned) | 1/2 cup | 10 |
| refried beans | 1/2 cup | 8 |
| soybeans (boiled) | 1/2 cup | 14 |
| Food | Serving size | Protein grams |
| almonds (toasted) | 1/2 cup | 14 |
| cashews (dry roasted) | 1/2 cup | 10 |
| peanut butter | 2 tablespoons | 8 |
| peanuts (dry roasted) | 1/2 cup | 17 |
| pistachios (dry roasted) | 1/2 cup | 10 |
| sunflower seeds (dry roasted) | 1/2 cup | 12 |
| walnuts (English, dried) | 1/2 cup | 9 |
Related Links
Source: Allina Health System Press, Food that have protein, nutr-ahc-12916 (11/04)
First published: 11/30/2004
Last updated: 11/30/2004
Reviewed by: Allina Health System Press experts