Protein Foods / Protein RDA
What foods contain protein?
1 cup of Hamburger Helper Cheeseburger Macaroni contains 36.4 grams
4 oz of turkey breast contains 26.7 grams (4)
3.5 oz of broiled ground beef contains 26.1 grams (1)
3.5 oz of clams contains 26 grams
4 oz of bison steak contains 26.4 grams (4)
4 oz of elk steak contains 26 grams (4)
4 oz of emu steak contains 25.3 grams (4)
4 oz of beef steak contains 25.1 grams (4)
4 oz of ostrich steak contains 24.7 grams (4)
4 oz of rabbit contains 24.7 grams (4)
4 oz of ground bison contains 24.5 grams (4)
4 oz of venison steak contains 24.3 grams (4)
4 oz of chicken breast contains 23.6 grams (4)
4 oz of goat steak contains 23.4 grams (4)
4 oz of beef liver contains 23 grams (4)
3 oz of Alaska pollock contains 20 grams
1 cup of cooked adzuki beans contains 17 grams
high protein wheat flour contains 15 grams
1 cup of garbanzo beans contains 14.53 grams
1 cup of buckwheat flour contains 13 grams
flour contains 12.9 grams
7.5 of Southgate Chili with beans contains 12 grams
cake flour proteins contains 8 grams
1 cup of edamame contains 7 grams (6)
1 large pasture-raised, hard boiled egg contains 6.29 grams
1 medium egg contains 6 grams of protein
1/2 cup of Van Camp’s Pork & Beans with tomato sauce contains 6 grams
1 oz of cashews contains 5 grams
1 oz (about 43 pieces) (about 1/4 cup) of Planters Salted Cashews Halves and Pieces contains 5 grams (source:container 8/24/23)
broccoli contains 3.71 grams
11.5 oz of V8 low sodium original contains 3 grams
1 red potato contains 3 grams
1 cup of beef broth contains 3 grams
1 oz of eatz Cashews Honey Roasted Halves & pieces contains 3 grams
1 medium slice of bacon contains 2.96 grams (3)
1 oz of dried acorns contains 2 grams
3 Hostess donettes Frosted Mini donuts chocolate contains 2 grams
1/2 cup of sour cream contains 1.22 grams
2 teaspoons of ground cinnamon contains 0.21 grams
1/4 cup of raisins contains .11 grams
whey protein powder (5)
soy protein powder (5)
casein protein powder (5)
Brazil nuts
pepperoni
sweet chestnuts
milk
beef (6)
lamb (6)
pork (6)
chicken (6)
turkey (6)
tuna
butter
trout
shrimp (6)
cod (6)
sardines
tofu (6)
lean meats
poultry (6)
fish
nuts
seeds
low-fat dairy products
salmon (6)
1 oz of almonds contains 6 grams (2, 6)
mushrooms
spinach
asparagus
beet greens
Swiss chard
Bok Choy
tempeh (6)
Lentils (6)
chickpeas (6)
dried peas
pinto beans
kidney beans
1/2 cup of black beans contains 6 grams (2, 6)
navy beans
1/2 cup of brown rice contains 4 grams (2)
1/2 cup of white rice contains 4 grams (2)
1/2 cooked oatmeal contains 3 grams (2)
1/2 cup of quinoa contains 4 grams (2)
lima beans
garbanzo beans
pumpkin seeds (6)
peanuts
yogurt (6)
green peas
cheese (6)
oats
eggs (6)
collard greens
Brussels sprouts
cow’s milk (6)
kale
green beans
cauliflower
cabbage
miso
soy sauce
sea vegetables
Crimini mushrooms
turnip greens
summer squash
tomatoes
Liverwurst
carrots
cucumbers
celery
strawberry
cantaloupe
orange
apple
What foods contain zero grams of protein?
1 tablespoon of baking powder contains 0 grams
12 fl oz of Zevia Cola contains 0 grams
Resources
1. https://www.healthline.com/nutrition/foods/beef#nutrition
2. https://www.livestrong.com/article/330184-protein-free-foods/
3. https://www.fatsecret.com/calories-nutrition/food/bacon/protein
4. https://www.eatthis.com/high-protein-lean-meat/
5. https://www.webmd.com/diet/high-protein-foods
6. https://www.healthline.com/nutrition/what-are-macronutrients#food-sources
