The short answer: add up each food on your plate and aim for about 25 to 30g of protein at a meal, the range studies suggest may best support muscle building, especially in older adults. Three ounces of chicken breast gets you most of the way there, and beans or yogurt can do it too.
Not sure of your daily total? Start with our guide to how much protein you need, which has a calculator based on body weight. Then use this page to see how a real meal measures up.
How much protein is in common foods?
These are the same numbers the calculator uses, from highest to lowest in each group.
Meat, poultry and fish
| Food | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Chicken breast, cooked | 3 oz (85g) | 26.4g | 0.0g | 140 |
| Turkey breast, roasted | 3 oz (85g) | 25.6g | 0.0g | 125 |
| Sirloin steak, cooked | 3 oz (85g) | 25.0g | 0.0g | 151 |
| Pork loin, cooked | 3 oz (85g) | 24.3g | 0.0g | 178 |
| Ground turkey, 93% lean, cooked | 3 oz (85g) | 23.0g | 0.0g | 181 |
| Ground beef, 90% lean, cooked | 3 oz (85g) | 22.2g | 0.0g | 184 |
| Canned light tuna in water | 1 can, drained (113g) | 22.0g | 0.0g | 97 |
| Chicken thigh, cooked | 3 oz (85g) | 21.0g | 0.0g | 152 |
| Shrimp, cooked | 3 oz (85g) | 20.4g | 0.0g | 84 |
| Cod, cooked | 3 oz (85g) | 19.4g | 0.0g | 89 |
| Salmon, cooked | 3 oz (85g) | 18.8g | 0.0g | 175 |
Eggs and dairy
| Food | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Greek yogurt, plain nonfat | 1 cup (245g) | 25.0g | 0.0g | 145 |
| Cottage cheese, 1% fat | 1/2 cup (113g) | 14.0g | 0.0g | 81 |
| Egg whites | 1/2 cup (122g) | 13.3g | 0.0g | 63 |
| Milk, 2% | 1 cup (244g) | 8.1g | 0.0g | 122 |
| Cheddar cheese | 1 oz (28g) | 6.8g | 0.0g | 115 |
| Mozzarella, part skim | 1 oz (28g) | 6.8g | 0.0g | 71 |
| Egg, large, hard-boiled | 1 egg (50g) | 6.3g | 0.0g | 78 |
| Feta cheese | 1 oz (28g) | 4.0g | 0.0g | 74 |
Beans, tofu and nuts
| Food | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Edamame, shelled | 1 cup (155g) | 18.5g | 8.1g | 188 |
| Lentils, cooked | 1 cup (198g) | 17.9g | 15.6g | 230 |
| Kidney beans, cooked | 1 cup (177g) | 15.3g | 13.1g | 225 |
| Black beans, cooked | 1 cup (172g) | 15.2g | 15.0g | 227 |
| Chickpeas, cooked | 1 cup (164g) | 14.5g | 12.5g | 269 |
| Firm tofu | 1/2 cup (126g) | 10.2g | 0.4g | 96 |
| Peanut butter | 2 tbsp (32g) | 7.1g | 1.6g | 191 |
| Almonds | 1 oz (28g) | 5.9g | 3.5g | 162 |
| Hummus | 1/4 cup (62g) | 4.8g | 3.4g | 147 |
Grains and sides
| Food | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Green peas, cooked | 1 cup (160g) | 8.6g | 8.8g | 134 |
| Whole-wheat pasta, cooked | 1 cup (140g) | 8.4g | 5.5g | 209 |
| Quinoa, cooked | 1 cup (185g) | 8.1g | 5.2g | 222 |
| Pasta, cooked | 1 cup (140g) | 8.1g | 2.5g | 221 |
| Rolled oats, dry | 1/2 cup (40g) | 5.3g | 4.0g | 152 |
| Brown rice, cooked | 1 cup (195g) | 5.3g | 3.1g | 240 |
| Spinach, cooked | 1 cup (180g) | 5.3g | 4.3g | 41 |
| White rice, cooked | 1 cup (158g) | 4.3g | 0.6g | 205 |
| Baked potato with skin | 1 medium (173g) | 4.3g | 3.8g | 161 |
| Broccoli, cooked | 1 cup (156g) | 3.7g | 5.1g | 55 |
| Whole-wheat bread | 1 slice (28g) | 3.5g | 1.7g | 71 |
| Sweet potato, baked | 1 medium (114g) | 2.3g | 3.8g | 103 |
How does this calculator work?
Each food uses its USDA FoodData Central entry, multiplied by the portion shown. Meat, fish and grains use cooked weights. A portion can be raised or lowered in half steps. Numbers are estimates, because brands, cuts and cooking methods vary. A fiber figure of 0g means USDA lists none, or lists no value, for that food.
Who should be careful?
If you have kidney disease, take medicine that affects your kidneys, or have been told to limit protein, talk to your doctor or a registered dietitian before eating more. This tool gives general information, not medical advice.
What should you do next?
Build a better first meal with our high protein breakfast ideas, keep costs down with our protein price tracker, or pack one of our easy lunch ideas for work. For four weeks of high-protein meals already planned, see The Menopause Meal Plan, or start with the free 7-day meal plan.
Quick questions
How much protein should a meal have?
Studies suggest 25 to 30g in one meal may best support muscle building, especially in older adults. Your daily total matters too, so work that out first with our daily protein calculator.
How much protein is in a chicken breast?
Three ounces (85g) of roasted chicken breast has about 26.4g of protein, using USDA data. That’s about the size of a deck of cards, and one portion gets you close to 30g.
How much protein is in two eggs?
Two large hard-boiled eggs have about 12.6g of protein, using USDA data. Add two slices of whole-wheat bread and the meal reaches about 19.6g.
Can you get 25g of protein at a meal without meat?
Yes. A cup of cooked lentils with a cup of brown rice has about 23.2g, and a cup of plain nonfat Greek yogurt alone has about 25.0g.
Does this calculator save what I enter?
No. It runs in your browser, and nothing you enter is sent to us. If you copy a link to your meal, the foods are stored in that link only.
Can I link to this tool?
Yes, please do. It’s free to use and share. Cite it as: Nourish & Strong, “Meal protein calculator”, nourishandstrong.com/meal-protein-calculator
Sources
- USDA. FoodData Central, SR Legacy dataset.
- Nourish & Strong. Sources for protein needs.