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Health Information on Sources of Protein

Sources of Protein

Did you know?
Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein, which is 25 to 50 percent of the RDA.

Sources of Protein
The foods below are all good sources of protein. The listed protein amounts are averages. Many foods that are relatively high in protein are also high in fat, so the chart indicates the percentage of fat accompanying each food. Try to limit your intake of protein sources that derive more than 30 percent of their calories from fat.

Food Source
Dairy and Eggs		 Protein
(Grams)		 Fat
Calories
Cheddar cheese, 1 oz. 7 70%
Cottage cheese (2%), 1/2 cup 16 17%
Egg, 1 medium 6 68%
Ice cream, hard, vanilla, 1/2 cup 2 48%
Milk, skim, 1 cup 8 5%
Mozzarella, part skim, 1 oz. 8 56%
Ricotta, part skim, 1/2 cup 10 53%
Yogurt, low-fat, plain, 1 cup 12 25%
Meat and Fish (4oz.) Protein
(Grams)		 Fat
Calories
Chicken, light meat, roasted, no skin 31 26%
Ground beef, extra lean, broiled 33 56%
Sirloin steak, choice cut, trimmed, broiled 35 37%
Tuna, canned, in water 33 12%
Turkey breast, roasted, no skin 24 6%
Grains Protein
(Grams)		 Fat
Calories
Oatmeal, 1 cup cooked 6 12%
Rice, brown, 1 cup cooked 5 4%
Spaghetti, 1 cup cooked 6 5%
Whole wheat bread, 2 slices 6 13%
Legumes and nuts Protein
(Grams)		 Fat
Calories
Almonds, 1 oz. 6 82%
Cashews, dry roasted, 1 oz. 4 71%
Lentils, 1/2 cup cooked 8 4%
Lima beans, 1/2 cup cooked 8 3%
Peanut butter, 2 Tbsp. 10 76%
Red kidney beans, 1/2 cup canned 8 4%
Soybeans, 1/2 cup cooked 10 33%
Tofu, 4 oz. 9 55%
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