Protein in Foods – Protein Content

Protein in Foods
Animal & Plant Food Sources of Protein, Including Vegetarian

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Protein Content of Foods
Protein and DietProtein Needs in DietVegetarian Protein Sources
AlcoholBagelsBeans 1Beans 2Protein in BeefBreadBreakfast Cereal 1 Cereal 2 Butter Cheese 1Cheese 2
Protein in ChickenClams & OystersCookies, Biscuits Protein in CrabCrackers Protein in Cream CrocodileDonuts
Dried FruitEggsFast FoodFrench FriesProtein in Fruit JuiceProtein in FishFish 2Fruit 1Fruit 2Grains & Wheat
HamburgersIce Cream LambMargarineMilkMuffinsProtein in NutsOstrichPheasant & Guinea FowlPies
Protein in PizzaPorkPotatoesRiceSalad Dressing & MayoProtein in SausageSeedsShrimp & Lobster Snacks
SoupSoupsProtein in TurkeyVegetables 1Vegetables 2Vegetables 3Protein in VenisonYogurt 

Protein in Foods Protein Foods – Animal Foods vs. Plant Foods

Most recommendations for protein intake are based on animal-food sources of protein such as meat, cow’s milk and eggs. However, studies show clearly that diets based solely on plant foods as sources of protein can be quite adequate and supply the recommended amounts of all essential amino acids for adults, even when a single plant food, such as rice, is virtually the sole source of protein. The American Dietetic Association emphasizes that protein combining at each meal is unnecessary, as long as a range of protein rich foods is eaten during the day.

Table 1. Approximate Protein in Selected Foods

Foods Protein Content
Ostrich 10 grams/ounce
Beef 7 grams/ounce
Poultry 7 grams/ounce
Fish 7 grams/ounce
Large Egg 7 grams/egg
Milk 8 grams/cup
Cheese (eg. Cheddar) 7 grams/ounce
Bread 4 grams/slice
Cereal 4 grams/1/2 cup
Vegetables 2 grams/ 1/2 cup
Soybeans (dry) 10 grams/ounce
Peanuts 7 grams/ounce
Lentils (dry) 6.5 grams/ounce
Red beans 6 grams/ounce
Baked potato 9 grams/8 ounces
Cashews 5 grams/ounce

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