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 portion (g) | 6 oz portion (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 portion (g) | 6 oz portion (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 portion (g) | 6 oz portion (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 portion (g) | 6 oz portion (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)