Want to know how much protein you’re getting every day? Interested in upping your protein intake? Find the grams of protein for standard serving sizes of common protein sources below—some of them may surprise you.
| Kashi® GOLEAN® Original |
13 grams per 1-cup serving |
| Kashi® GOLEAN® Crunch! Honey Almond Flax |
9 grams per 1-cup serving |
| Kashi® GOLEAN® Crunch! |
9 grams per 1-cup serving |
| Kashi® GOLEAN® Crisp!™ Toasted Berry Crumble |
9 grams per 3/4-cup serving |
| Kashi® GOLEAN® Chewy Bars |
10–12 grams per bar |
| Kashi® GOLEAN® Crunchy! Bars |
8-9 grams per bar |
| Kashi® GOLEAN® Hot Cereals |
8-9 grams per packet |
| Kashi® GOLEAN® Roll Bars |
12 grams per bar |
| Quinoa (uncooked) |
12 grams per 1/2-cup serving |
4 grams per ounce |
| Bulgur (dry) |
9 grams per 1/2-cup serving |
3.4 grams per ounce |
| Brown Long Grain Rice |
5 grams per 1-cup serving |
.73 grams per ounce |
| Barley |
11.5 grams per 1/2-cup serving |
2.8 grams per ounce |
| Buckwheat (cooked) |
11.3 grams per 1/2-cup serving |
3.75 grams per ounce |
| Hard Red Winter Wheat (uncooked) |
12.1 grams per 1/2-cup serving |
3.6 grams per ounce |
| Oats (uncooked) |
13.2 grams per 1/2-cup serving |
4.5 grams per ounce |
| Rye (uncooked) |
8.7 grams per 1/2-cup serving |
2.9 grams per ounce |
| Tricticale (uncooked) |
12.5 grams per 1/2-cup serving |
5 grams per ounce |
| Whole Wheat Bread |
3.63 grams per 2-ounce slice |
1.31 grams per ounce |
| Beans (black, pinto, etc.) |
11-20 grams per 1-cup serving |
1.5 to 2.5 grams per ounce |
| Red Kidney Beans (boiled) |
15.35 grams per 1-cup serving |
2.5 grams per ounce |
| Soybeans (raw) |
34 grams per 1/2-cup serving |
10.3 grams per ounce |
| Firm Tofu |
13 grams per 1/4 block |
4.5 grams per ounce |
| Cheese (i.e. cheddar) |
14 grams per 2-oz serving |
7 grams per ounce |
| Cottage Cheese |
12 grams per 1/2-cup serving |
3.4 grams per ounce |
| Egg (large) |
6 grams per egg |
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| Milk |
8 grams per 1-cup serving |
1 gram per ounce |
| Plain Whole Milk Yogurt |
8 grams per 1-cup serving |
1 gram per ounce |
| Russet Potato w/Skin (raw) |
4.5 grams per medium potato |
about .57 gram per ounce |
| Peach |
1 gram per medium peach |
.26 gram per ounce |
| Asparagus |
3 grams per 1-cup serving |
.62 grams per ounce |
| Broccoli |
2.5 grams per 1-cup serving |
.8 gram per ounce |
| Oranges |
1.3 grams per orange |
.27 gram per ounce |
| Brussels Sprouts |
3 grams per 1-cup serving |
.96 gram per ounce |
| Avocado |
4 grams per avocado |
.57 gram per ounce |
| Lentils (raw) |
24 grams per 1/2-cup serving |
7.31 grams per ounce |
| Peanut Butter |
4 grams per 1-tablespoon serving |
6.8 grams per ounce |
| Peanuts |
14 grams per 2-oz serving |
7.3 grams per ounce |
| Beef Sirloin, trimmed of fat (raw) |
18 grams per 3-oz serving |
6 grams per ounce |
| Fish – Haddock (cooked) |
20.6 grams per 3-oz serving |
6.9 grams per ounce |
| Pork Chops (broiled) |
19 grams per 3-oz serving |
6.3 grams per ounce |
| Chicken Breast (oven roasted) |
14.27 grams per 3-oz serving |
4.8 grams per ounce |
| White Tuna (canned in water) |
20 grams per 3-oz serving |
6.7 grams per ounce |
| Turkey Breast (roasted) |
24 grams per 3-oz serving |
8 grams per ounce |
| Almond Butter |
2.4 grams per 1-tablespoon serving |
4.3 grams per ounce |
| Almonds |
6 grams per 1-oz serving |
6 grams per ounce (about 23 almonds) |
| Cashews |
5 grams per 1-oz serving |
5 grams per ounce |
| Flax Seeds |
8 grams per 1/4-cup serving |
5.2 grams per ounce |
| Pecans |
2.5 grams per 1/4-cup serving |
2.6 grams per ounce |
| Pumpkin Seeds |
8 grams per 1/4-cup serving |
8.6 grams per ounce |
| Sunflower Seeds |
6 grams per 1/4-cup serving |
4.9 grams per ounce |
Source:
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
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