Table 1.
30 g Servings of Protein from Whole Food Protein Sources 1.
| Protein Source | 30 g PRO |
|---|---|
| Meats | |
| Chicken 2, Beef 2, Pork 2, Turkey 2 | 126 g (4.5 oz.) |
| Eggs | |
| Whole eggs 2 | 250 g (5 large eggs) |
| Egg whites 2 | 264 g (8 large eggs) |
| Seafood | |
| Finfish 2, Shellfish 2, Crustaceans 2 | 126 g (4.5 oz.) |
| Dairy | |
| Milk, Yogurt | 750 mL (3 cups) |
| Greek Yogurt | 298 g (1.8 cups) |
| Cheese | 140 g (5 oz.) |
| Cottage Cheese | 290 g (2 cups) |
| Nuts, Seeds, Legumes | |
| Beans 2 and Peas 2 | 410 g (2.5 cups) |
| Nuts 2 and Seeds | 725 g (5 cups) |
| Quinoa 2 | 682 g (3.7 cups) |
| Grains | |
| Corn 2 | 880 g (5 cups) |
| Wheat bread 2 | 241 g (7.5 slices) |
| Rice | 1095 g (5.4 cups) |
| Soy Products | |
| Soybeans 2 | 172 g (1 cup) |
| Soymilk | 911.3 mL (3.8 cups) |
| Tempeh 2 | 149 g (0.9 cup) |
| Tofu 2 | 372 g (1.5 cups) |
1 Based on data from [57]. 2 Amounts are expressed in cooked weights.