Protein is one powerhouse nutrient. Your body uses it to grow and maintain muscles, blood vessels, skin, hair, and nails in addition to keeping you full. Additionally, protein is essential for your body’s ability to produce hormones and enzymes.
Various foods, such as meat, poultry, seafood, dairy, beans, nuts, and whole grains, contain protein. Women need about 46 grams of protein daily, while men need about 56 grams, according to the USDA’s 2020-2025 Dietary Guidelines for Americans. However, this varies depending on how many calories you consume daily. Find out how much protein you must consume daily. Your protein requirements are also influenced by your age, level of activity, whether you are pregnant, and whether you have any chronic diseases.
You are probably easily getting the recommended amount each day if you eat a balanced diet. About 26 grams of protein are present in a standard 3-ounce chicken breast, which is more than half of the amount recommended for women. But even though the majority of people consume enough protein, it is still a common macronutrient. It keeps you satisfied and gives your muscles more energy.
We examined what a serving of protein looks like and how much you get from various sources in order to make it simpler for you to eat enough.
Five ounces of roasted chicken breast have 44 grams of protein.
How much protein is in a serving of chicken breast?
3 ounces cooked = 26 grams of protein
Chicken breast is a popular protein for a reason. It is very adaptable and cooks up beautifully in different dishes. It’s a delicious way to increase the protein in salads, stir-fries, pastas, sandwiches, and other dishes.
Recipe to Try: Lemon-Sopressata Chicken
How much protein is in salmon?
4 ounces cooked = 27 grams of protein
Salmon is one of the healthiest fishes you can eat. Omega-3 fatty acids, which are good for your heart, brain, and skin, are abundant in it. See our comprehensive guide to cooking salmon to learn how to prepare this protein-rich fish.
Recipe to Try: Seared Salmon with Pesto Fettuccine
How much protein is in shrimp?
Credit: Ali Redmond
4 ounces cooked = 26 grams of protein
When it comes to their protein content, shrimp aren’t quite as “shrimpy.” Just a few ounces deliver a solid amount of protein. Try them over noodles, tacos, or the traditional shrimp cocktail, or try them with zoodles (zucchini noodles).
How much protein is in an egg?
1 large egg = 6 grams of protein
Eggs are a healthy vegetarian proteins source. You might consider the egg white when considering how much protein an egg contains. While many protein junkies opt for egg whites, egg yolks also contain protein and other beneficial nutrients, so don’t skip it! Learn how to make the perfect hard-boiled eggs using our expert advice, and don’t forget to “put an egg on it” by including this potent protein in salads, grain bowls, and more.
Recipe to Try: Soy-Sauce Eggs
How much protein is in black beans?
½ cup cooked = 8 grams of protein
Beans are a great plant-based and vegan protein source. Despite having less protein than, say, a chicken breast, they still provide fiber. You can lose weight by consuming fiber because it keeps your digestive system healthy and keeps you satisfied.
Recipe to try: No-Cook Black Bean Salad
How much protein is in pork?
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst
3 ounces cooked = 23 grams of protein
Pork is a great source of a number of nutrients, such as thiamin, niacin, riboflavin, and vitamin B6, as well as zinc and potassium.
Recipe to try: Pork Chops with Honey-Soy-Ginger-Garlic Glaze
How much protein is in a can of tuna?
4 ounces canned (drained) = 22 grams of protein
The humble can of tuna delivers a protein punch. You should always have a supply of this inexpensive and simple protein in your pantry.
Recipe to Try: Tuna Salad Sandwich with Sweet Relish
How much protein is in steak?
Credit: Jacob Fox
3 ounces cooked = 25 grams of protein
Steak is a favorite protein of lots of people. To get your fill of protein, you don’t need to consume a massive T-bone steak; 3 ounces provide about half of your daily value.
Recipe to try: Air-Fryer Steak with herb butter
How much protein is in tofu?
½ cup = 11 grams of protein
Tofu is another plant-based vegan protein. If you don’t like it, you might not be cooking it properly. Visit our page on how to prepare tofu so you will enjoy it.
How much protein is in peanut butter?
2 Tbsp. = 7 grams of protein
Actually, this common lunch item (PB & J, anyone?) is a good plant-based source of protein. Nut butters also deliver heart-healthy fats and fiber. Toast with peanut butter, smoothies with it, or try a creative energy-ball recipe
Recipe to Try: Peanut Butter-Oat Energy Balls
How much protein is in yogurt?
1 cup plain yogurt = 12 grams of protein
1 cup Greek yogurt = 23 grams of protein
The protein content of yogurt will differ slightly depending on the type you choose. Greek yogurt contains 23 grams of additional protein per cup. Yogurt also delivers probiotics to help keep your gut healthy.
How much protein is in quinoa?
½ cup cooked = 4 grams of protein
Quinoa is a grain that also adds more protein to your meals. While 4 grams of protein isn’t quite as much as some of the other foods on this list that are high in protein, it’s still not bad for a half cup of whole grains.
Recipe to Try: Mediterranean Chickpea Quinoa Bowl
How much protein is in lentils?
1 cup lentil soup = 8 grams of protein
Like black beans, lentils are another vegan protein option. They work well in soups, curries, salads, and can even add protein to smoothies.
Recipe to Try: Slow-Cooker Lentil Soup
View image A Guide to Protein Serving Sizes this link is to an external site that may or may not meet accessibility guidelines.
FAQ
How many calories are in 5 oz of cooked chicken breast?
5 ounces of cooked, skinless, boneless chicken breast contain 154 calories. * The% Daily Value (DV) indicates how much a nutrient contributes to a daily diet in a serving of food.
How much protein does 4 oz of cooked chicken breast have?
35 grams of protein are present in a 4-ounce serving of grilled chicken breast, about the size of your hand. Adults typically require 46 to 56 grams of protein per day, so a serving of chicken could satisfy two-thirds to three-quarters of that requirement.
How much protein is in a 5 oz?
Goya FoodNutrition FactsHow many net carbohydrates are in 5 oz? Net carbohydrates in 5 oz: 11g-How much sugar is in 5 oz? Sugar 0g-How much fiber is in 5 oz? Fiber in 5 oz: 8g33%How much protein is in 5 oz? Protein in 5 oz: 8g
Is a chicken breast a day enough protein?
Depending on their age and gender, adults are advised by the USDA to consume 5 to 6 daily 5 “ounce equivalents” of protein-rich foods, such as chicken breast Therefore, a 3-ounce chicken breast provides about half of your daily protein needs.