Protein amounts in different foods
<br />
<br />

<table border=1 cellpadding=3>
<tr><td>Food<td>Protein (g)<td>Calories (g)<td>Fat (g)<td>Dietary Fiber (g)<td>Carbs (g)
<tr><td><td><td><td><td><td>
<tr><td><b>Milk, Yogurt & Cheese Group (2-3 servings)</b><td><td><td><td><td>
<tr><td>1 cup milk<td>8.0<td>122.0<td>4.8<td><td>11.4
<tr><td>1 cup skim milk<td>8.4<td>86.0<td>0.4<td><td>11.9
<tr><td>1 cup soy milk<td>8.0<td><td><td><td>
<tr><td>1 cup yogurt<td>10.0<td><td><td><td>
<tr><td>1 oz mozzarella, brie, or camembert<td>6.0<td><td><td><td>
<tr><td>1 cup cheddar cheese (132g)<td>32.9<td>532.0<td>28.2<td><td>1.7
<tr><td>1 oz cheddar or swiss<td>7.5<td><td><td><td>
<tr><td>1 oz parmesan<td>10.0<td><td><td><td>
<tr><td>1 cup macaroni and cheese, homemade<td>12.0<td>260.0<td>11.0<td><td>31.0
<tr><td><td><td><td><td><td>
<tr><td><b>Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group (2-3 servings)</b><td><td><td><td><td>
<tr><td>6 oz can of tuna<td>40.0<td>220.0<td>5.0<td><td>
<tr><td>4 oz broiled top round w/ 1/8" fat<td>36.0<td>201.0<td>5.0<td><td>
<tr><td>4 oz hamburger patty<td>28.0<td>199.0<td><td><td>
<tr><td>1 cup shredded beef, cooked<td>31.9<td>348.0<td>23.6<td><td>0.0
<tr><td>6 oz steak<td>42.0<td>266.0<td><td><td>
<tr><td>4 ounce boneless skinless roasted chicken breast<td>34.0<td>110.0<td>2.5<td><td>0.0
<tr><td>4 ounce chicken breast (uncooked)<td>25.0<td><td><td><td>
<tr><td>3.5 oz chicken breast<td>30.0<td><td><td><td>
<tr><td>3 oz chicken white meat<td>26.3<td><td>3.0<td><td>
<tr><td>3 oz chicken cooked dark meat<td>23.3<td><td>9.3<td><td>
<tr><td>chicken thigh<td>10.0<td><td><td><td>
<tr><td>Chicken drumstick<td>11.0<td><td><td><td>
<tr><td>Chicken wing<td>6.0<td><td><td><td>
<tr><td>Pork chop, average<td>22.0<td><td><td><td>
<tr><td>4 oz Pork loin or tenderloin<td>29.0<td><td><td><td>
<tr><td>3 oz ham<td>19.0<td><td><td><td>
<tr><td>3 oz ground pork<td>22.0<td><td><td><td>
<tr><td>1 slice bacon<td>3.0<td><td><td><td>
<tr><td>1 slice canadian-style bacon<td>5.5<td><td><td><td>
<tr><td>1 large egg<td>6.5<td>74.0<td>5.3<td><td>
<tr><td>half cup cooked beans - black, pinto, lentils, etc<td>8.5<td><td><td><td>
<tr><td>1/2 cup baked beans<td>6.6<td><td>1.3<td><td>
<tr><td>1/2 cup cooked soy beans<td>14.0<td><td><td><td>
<tr><td>1/2 cup cooked split peas<td>8.0<td><td><td><td>
<tr><td>2 tbl spoon peanut butter<td>8.0<td>190.0<td>16.0<td><td>
<tr><td>1/4 cup almonds<td>8.0<td><td><td><td>
<tr><td>1 cup peanuts<td>36.0<td>828.0<td>72.5<td>11.7<td>31.4
<tr><td>1/4 cup cashews<td>5.0<td><td><td><td>
<tr><td>1/4 cup pecans<td>2.5<td><td><td><td>
<tr><td>1/4 cup sunflower seeds<td>6.1<td><td>15.9<td><td>
<tr><td>1/4 cup pumpkin seeds<td>8.0<td><td><td><td>
<tr><td>1/4 cup flax seeds<td>8.0<td><td><td><td>
<tr><td>100 grams buckwheat<td>13.3<td>343.0<td><td>10.0<td>
<tr><td><td><td><td><td><td>
<tr><td><b>Vegetable Group (3-5 servings)</b><td><td><td><td><td>
<tr><td>1 baked potato<td>7.5<td>278.0<td>0.4<td>6.6<td>63.2
<tr><td>1/2 cup green beans<td>0.9<td>17.0<td>0.1<td>1.9<td>3.9
<tr><td>1/2 cup brocoli<td>2.1<td>27.0<td>0.1<td>2.6<td>
<tr><td>1/2 cup (6 spears) cooked asparagus<td>2.2<td>20.0<td><td>1.8<td>
<tr><td>1 cup brussels sprouts, cooked<td>4.0<td>56.0<td><td>4.1<td>
<tr><td>1/2 cup<td>0.6<td>27.0<td><td>2.3<td>
<tr><td>1 cup celery, cooked<td>1.3<td>27.0<td><td>2.4<td>
<tr><td>1 ear corn, cooked<td>4.0<td>113.0<td><td>2.8<td>
<tr><td><td><td><td><td><td>
<tr><td><b>Fruit Group (2-4 servings)</b><td><td><td><td><td>
<tr><td>1 apple<td>0.3<td><td>0.5<td><td>
<tr><td>1 banana<td>1.3<td>105.0<td><td>3.1<td>
<tr><td>1 cup blackberries<td>1.0<td>130.0<td><td>7.6<td>
<tr><td>1 cup blueberries<td>1.1<td>84.0<td><td>3.6<td>
<tr><td>1 medium slice of cantaloupe<td>0.6<td>23.0<td><td>0.6<td>
<tr><td>1 cup cherries<td>1.5<td>87.0<td><td>2.9<td>
<tr><td>1 cup boiled peas<td>8.6<td>134.0<td><td>8.8<td>
<tr><td>2" dia baked potato<td>4.3<td>200.0<td><td>3.8<td>
<tr><td>1 cup strawberries<td>1.0<td>49.0<td>0.5<td>3.0<td>11.7
<tr><td><td><td><td><td><td>
<tr><td><b>Bread, Cereal, Rice & Pasta Group (6-11 servings)</b><td><td><td><td><td>
<tr><td>3/4 cup oatmeal<td>4.6<td>150.0<td>1.8<td><td>
<tr><td>1/2 cup rice<td>2.8<td><td>0.3<td><td>
<tr><td>1 slice whole wheat bread<td>2.6<td>110.0<td>1.5<td><td>
<tr><td>1 slice white bread<td>2.5<td><td>0.9<td><td>
<tr><td>2 tbsp wheat germ<td>3.0<td><td><td><td>
<tr><td><td><td><td><td><td>
<tr><td><td><td><td><td><td>
<tr><td>1 rounded scoop whey protein powder<td>24.0<td><td><td><td>
</table>