30g Protein Guide
How much protein is in 17 everyday foods, at a glance
Meat & fish, cooked (about 100g, palm-sized)
- Chicken breast: about 31g
- Turkey breast: about 30g
- Pork tenderloin: about 26g
- Lean ground beef (93%): about 26g
- Canned tuna in water, drained: about 26g
- Shrimp: about 23g
- Salmon: about 22g
Eggs & dairy
- 1 large egg: about 6g
- Nonfat Greek yogurt, 1 cup: about 20g
- Cottage cheese (2%), 1 cup: about 24g
- Milk (2%), 1 cup: about 8g
Plant-based
- Edamame, cooked, 1 cup: about 22g
- Lentils, cooked, 1 cup: about 18g
- Firm tofu, 100g: about 17g
- Black beans, cooked, 1 cup: about 15g
- Chickpeas, cooked, 1 cup: about 15g
- Quinoa, cooked, 1 cup: about 8g
- Peanut butter, 2 tbsp: about 7g
- Almonds, 1oz (28g): about 6g
Good to know
- Spread protein across 3-4 meals instead of one big serving. It's easier on digestion and easier to actually hit your target.
Sources
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