Protein amounts in different foods

FoodProtein (g)Calories (g)Fat (g)Dietary Fiber (g)Carbs (g)
Milk, Yogurt & Cheese Group (2-3 servings)
1 cup milk8.0122.04.811.4
1 cup skim milk8.486.00.411.9
1 cup soy milk8.0
1 cup yogurt10.0
1 oz mozzarella, brie, or camembert6.0
1 cup cheddar cheese (132g)32.9532.028.21.7
1 oz cheddar or swiss7.5
1 oz parmesan10.0
1 cup macaroni and cheese, homemade12.0260.011.031.0
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group (2-3 servings)
6 oz can of tuna40.0220.05.0
4 oz broiled top round w/ 1/8" fat36.0201.05.0
4 oz hamburger patty28.0199.0
1 cup shredded beef, cooked31.9348.023.60.0
6 oz steak42.0266.0
4 ounce boneless skinless roasted chicken breast34.0110.02.50.0
4 ounce chicken breast (uncooked)25.0
3.5 oz chicken breast30.0
3 oz chicken white meat26.33.0
3 oz chicken cooked dark meat23.39.3
chicken thigh10.0
Chicken drumstick11.0
Chicken wing6.0
Pork chop, average22.0
4 oz Pork loin or tenderloin29.0
3 oz ham19.0
3 oz ground pork22.0
1 slice bacon3.0
1 slice canadian-style bacon5.5
1 large egg6.574.05.3
half cup cooked beans - black, pinto, lentils, etc8.5
1/2 cup baked beans6.61.3
1/2 cup cooked soy beans14.0
1/2 cup cooked split peas8.0
2 tbl spoon peanut butter8.0190.016.0
1/4 cup almonds8.0
1 cup peanuts36.0828.072.511.731.4
1/4 cup cashews5.0
1/4 cup pecans2.5
1/4 cup sunflower seeds6.115.9
1/4 cup pumpkin seeds8.0
1/4 cup flax seeds8.0
100 grams buckwheat13.3343.010.0
Vegetable Group (3-5 servings)
1 baked potato7.5278.00.46.663.2
1/2 cup green beans0.917.00.11.93.9
1/2 cup brocoli2.127.00.12.6
1/2 cup (6 spears) cooked asparagus2.220.01.8
1 cup brussels sprouts, cooked4.056.04.1
1/2 cup0.627.02.3
1 cup celery, cooked1.327.02.4
1 ear corn, cooked4.0113.02.8
Fruit Group (2-4 servings)
1 apple0.30.5
1 banana1.3105.03.1
1 cup blackberries1.0130.07.6
1 cup blueberries1.184.03.6
1 medium slice of cantaloupe0.623.00.6
1 cup cherries1.587.02.9
1 cup boiled peas8.6134.08.8
2" dia baked potato4.3200.03.8
1 cup strawberries1.049.00.53.011.7
Bread, Cereal, Rice & Pasta Group (6-11 servings)
3/4 cup oatmeal4.6150.01.8
1/2 cup rice2.80.3
1 slice whole wheat bread2.6110.01.5
1 slice white bread2.50.9
2 tbsp wheat germ3.0
1 rounded scoop whey protein powder24.0