Diet and Nutrition

Where’s the Protein? Best Sources for Omnivores, Vegetarians, and Vegans

September 7, 2018   /

Author: 
Anne Danahy, MS, RDN

 

 

 

Where’s the protein? Best sources for Omnivores, Vegetarians, and Vegans

Protein is needed for your body to work properly, to build and repair muscles, and to help keep you full until your next meal. While most people get adequate protein in their diet, much of it often comes at dinnertime. Aiming for at least 20 grams at each meal helps to distribute your protein intake evenly and keeps you more full and satisfied throughout the day.

Protein content in common foods*

Meat, poultry, fish, and eggs

Portion size

Protein (grams)

Calories

Cooked beef, pork, lamb, goat, chicken, turkey

3 ounces

21 g

150-300 depending on the cut and fat content

Jerky (beef, turkey, salmon)

1 ounce

10-12 g

80

Canned tuna (in water)

5-ounce can

27 g

110

Cooked salmon, white fish, shellfish

3 ounces

16-21 g

75-175

Deli turkey or chicken breast

2 ounces

13 g

60

Deli roast beef

2 ounces

17 g

90

Eggs

1 large

6 g

70

Soy products

Portion Size

Protein (grams)

Calories

Tofu (firm)

3 ounces (about ¼ of a package)

9 g

80

Tofu (silken)

3 ounces

4 g

40

Soy milk (unflavored)

1 cup

7 g

80

Tempeh

3 ounces

16 g

135

 

 

 

 

Dairy products

Portion Size

Protein (grams)

Calories

Cheese

1 ounce

7 g

110

Milk

1 cup

8 g

80-150 depending on the fat content

Greek yogurt (nonfat)

1 cup

23 g

130

Kefir (nonfat)

1 cup

11 g

150

Cottage cheese

½ cup

12 g

110