Excellent Food Sources of Protein
Atria.org / Health Education / Excellent Food Sources of Protein
Protein is a crucial component of muscle, bone, brain, hormonal, and metabolic health.
Many factors affect how much protein you should consume, but Atria’s experts believe that most people need more than the official recommended dietary allowance (RDA) of 0.36 grams per pound of body weight per day. Somewhere around 0.5 to 0.7 grams of protein per pound of body weight is appropriate for most people. For a 165-pound person, that’s roughly 80 to 120 grams of protein per day.
These charts can help you determine how much protein is in foods you regularly eat.
Animal protein
Animal protein
4 oz protein (g)
6 oz protein (g)
Chicken breast
35
52
Turkey breast
34
51
Lean ground beef (90%)
30
45
Ground bison
29
43
Ground turkey
31
46
Ground chicken
26
40
Pork tenderloin
29
43
Lamb loin
25
38
Veal
27
40
Dairy proteins
Dairy proteins
4 oz protein (g)
6 oz protein (g)
Greek yogurt (whole milk)
10
15
Greek yogurt (non-fat)
11
16.5
Cottage cheese (4%)
13
20
Cottage cheese (low-fat)
14
21
Ricotta cheese (part skim)
10
15
Milk (2%)
8
12
Cheddar cheese
7
10.5
Parmesan cheese (shredded)
10*
30*
*For Parmesan cheese, the values are for 1 oz and 3 oz respectively, not 4 oz and 6 oz.
Fish & seafood proteins
Fish & seafood proteins
4 oz protein (g)
6 oz protein (g)
Salmon
29
43
Tuna (canned in water)
26
39
Cod
24
36
Sardines
22
33
Halibut
27
41
Tilapia
26
39
Shrimp
23
35
Scallops
20
30
Egg-based protein
Egg-based proteins
Portion
Protein (g)
Whole eggs (large)
1 egg
6
Whole eggs (large)
2 eggs
12
Protein powders
Protein powders
Portion
Protein (g)
Whey protein isolate
1 scoop
24-28
Casein protein
1 scoop
24
Egg white protein
1 scoop
20-25
Pea protein
1 scoop
20-25
Rice protein
1 scoop
18-22
Hemp protein
1 scoop
12-15
Mixed plant protein
1 scoop
20-25
Plant-based proteins
Plant-based proteins
4 oz protein (g)
6 oz protein (g)
Tofu (firm)
10
15
Tempeh
16
24
Lentils
9
14
Black beans
8
12
Chickpeas
9
13.5
Quinoa
8
12
Edamame
13
20
Peas
5
7.5
Seed and nut proteins
Seed and nut proteins
Portion
Protein (g)
Hemp seeds
3 tbsp
10
Chia seeds
2 tbsp
5
Pumpkin seeds
1 oz
7
Almonds
1 oz
6
Sources: Cronometer and Nutrition Coordinating Center Food & Nutrient Database (NCCDB)
Read more
The Facts About Statins and Dementia Risk
Article
Longevity
Mind body
If you’ve spent any time on social media lately, you may have seen alarming posts claiming that statin medications can cause dementia or memory loss. These posts often spread widely, leaving people concerned. Our experts explain why a large body of scientific evidence shows the opposite is true.
What to Know About Essential Amino Acids
Article
Nutrition
Branched-chain amino acids have become one of the most talked-about supplements in the wellness space, with claims they can accelerate muscle growth, speed recovery, and support everything from weight loss to brain health.
Your Guide to Finding the Right Water Filter for Your Home
Article
Nutrition
Metabolic health
Dermatology
While most water in the U.S. is considered safe and drinkable, contaminants can still find their way into your glass. The good news: Research demonstrates that water filtration can effectively remove many of these contaminants, including germs, microplastics, and forever chemicals or per- and polyfluoroalkyl substances (PFAS).
Sorry no results match your query