Protein Chart to Use for Shopping and Meal Planning

Meat, Poultry, Eggs:

Food (Cooked)          Serving Size      Protein (g)
Chicken, skinless                3 oz                 28
Steak                                     3 oz                 26
Turkey, roasted                  3 oz                 25
Lamb                                   3 oz                 23
Pork                                     3 oz                 22
Ham                                     3 oz                14
Egg, large                            1 egg                6

Seafood:

Food (Cooked)             Serving Size      Protein (g)
Salmon                                3oz                    22
Tuna                                    3oz                    22
Shrimp                                3oz                    20
Lobster                                3oz                   16
Scallops                               3oz                   14

Nuts and Seeds:

Food                               Serving Size     Protein (g)
Peanuts                                 1 oz                  7
Peanut Butter                      1 Tbsp             7
Almonds                               1 oz                  6
Pistachios                             1 oz                  6
Flax Seeds                            1 oz                  6
Sunflower Seeds                  1 oz                  6
Chia Seeds                            1 oz                 5
Walnuts                                 1 oz                 4
Cashews                                1 oz                 4

Dairy Products:

Food                               Serving Size       Protein (g)
Greek Yogurt                          6 oz                  18
Cottage Cheese
(1% fat)
                                                  4 oz                   14
Regular Yogurt
(nonfat)
                                              1 cup                11
Milk, Skim                            1 cup                 8
Soy milk                                1 cup                 8
Mozzarella (part
skim)
                                              1 oz                   7
String Cheese
(nonfat)
                                            1 piece (0.75 oz)  6