A Guide to Protein Serving Sizes
Protein is one powerhouse nutrient. It helps keep you full, and your body uses it to help grow and maintain muscles, blood vessels, skin, hair and nails. Plus, protein also plays a key role in synthesizing hormones and enzymes in your body.
Protein is found in a variety of foods, including meat, poultry, seafood, dairy, beans, nuts and whole grains. According to the USDA 2020-2025 Dietary Guidelines for Americans, women need about 46 grams of protein and men need around 56 grams of protein (but this does vary depending on how many calories you eat each day). Learn exactly how much protein you need to eat every day. Your protein needs are also dependent on your age, activity level and whether you are pregnant or have any chronic diseases.
If you eat a balanced diet, you are likely getting the daily required amount without much difficulty. A standard 3-ounce chicken breast has about 26 grams of protein in it, which is more than half of what's recommended for women. But despite the fact that most people get enough protein, it remains a popular macronutrient to eat. It helps keep you full (read: less hangry) and powers up your muscles.
To make it easier for you to eat up, we looked at what a serving of protein looks like and how much you're getting from different sources.
Related: Top Vegetarian Protein Sources
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 cooks up beautifully in different dishes and is very versatile. It's a crowd-pleasing way to add more protein to salads, stir-fries, pastas, sandwiches and more.
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. It's loaded with omega-3 fatty acids which are good for your heart, brain and skin. Check out our ultimate guide on how to cook salmon to help you prepare this protein-rich fish.
Recipe to Try: Seared Salmon with Pesto Fettuccine
How much protein is in shrimp?
4 ounces cooked = 26 grams of protein
Shrimp aren't so "shrimpy" when it comes to their protein content. Just a few ounces deliver a solid amount of protein. Try them over noodles or zoodles (made with zucchini), in tacos or go classic with shrimp cocktail.
Recipe to try: Camarones a la Criolla (Shrimp in Creole Sauce)
How much protein is in an egg?
1 large egg = 6 grams of protein
Eggs are a healthy vegetarian proteins source. When you think of how much protein is in an egg, you might think of the egg white first. While lots of protein junkies reach for egg whites, there is protein and healthy nutrients in the yolk too (so don't leave it out!). Learn all our expert tips for making perfect hard-boiled eggs and don't forget to "put an egg on it" and add this power protein to grain bowls, salads 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. While they are lower in protein than something like a chicken breast they also deliver fiber. Fiber helps you stay satisfied, keeps your digestive system healthy and can help you lose weight.
Recipe to try: No-Cook Black Bean Salad
How much protein is in pork?
3 ounces cooked = 23 grams of protein
Pork is an excellent source of many nutrients, including thiamin, niacin and riboflavin and vitamin B6, and a good source of 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. This is a cheap and easy protein to always keep stocked in your pantry.
Recipe to Try: Tuna Salad Sandwich with Sweet Relish
How much protein is in steak?
3 ounces cooked = 25 grams of protein
Steak is a favorite protein of lots of people. You don't need to take down a giant T-bone steak to get your protein fill, 3 ounces delivers about half 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 think you don't like it, you may not be cooking it right. Check out our guide to cooking tofu so you'll actually like it.
Recipe to Try: Tofu, Snow Pea & Carrot Wild Rice Salad
How much protein is in peanut butter?
2 Tbsp. = 7 grams of protein
This humble lunch staple (PB & J anyone?) is actually a healthy plant-based source of protein. Nut butters also deliver heart-healthy fats and fiber. Spread peanut butter on toast, add it to smoothies or try a fun 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
Depending on which type of yogurt you pick, the protein content will vary slightly. There is even more protein in Greek yogurt—23 grams 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 happens to give your meals a protein boost. While 4 grams isn't quite as much as some of the other protein-packed foods on this list, it's not shabby for a ½ cup or 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 are great in soups, curries, salads and can even give your smoothies a protein boost.
Recipe to Try: Slow-Cooker Lentil Soup