Table 3.
Protein Content of Selected Food Sources
| Dairy | |
| Cow's milk (1 cup) | 8 g |
| Greek yogurt (7 oz) | 20 g |
| Cottage cheese (4 oz) | 13 g |
| Cheese (1 oz) | 7 g |
| Ice cream (1 cup) | 4 g |
| Grain | |
| Lentils (1/2 cup cooked) | 9 g |
| Sprouted grain bread (1 slice) | 4 g |
| Quinoa (1/2 cup cooked) | 4 g |
| Wild rice (1/2 cup cooked) | 3.5 g |
| Vegetable | |
| Soy milk (1 cup) | 8 g |
| Peas (1 cup) | 8 g |
| Beans (1/2 cup) | 7‐10 g |
| Peanut butter (2 tablespoons) | 8 g |
| Nuts (1 oz) | 6 g |
| Pumpkin seeds (1 oz) | 9 g |
| Almonds (1 oz) | 6 g |
| Broccoli (1 cup) | 2.5 g |
| Corn (1 cup) | 4 g |
| Soy beans (edamame, 1/2 cup) | 8.5 g |
| Asparagus (3 medium spears) | 1.5 g |
| Brussel sprouts (1 cup) | 3 g |
| Artichokes (1 medium) | 4 g |
| Protein powder | |
| Whey (1 scoop) | 25 g |
| Casein (1 scoop) | 25 g |
| Pea (1 scoop) | 25 g |
| Animal based | |
| Egg (1 large) | 6 g |
| Chicken (1 oz) | 7 g |
| Beef (1 oz) | 7 g |
| Pork (1 oz) | 7 g |
| Fish (1 oz) | 7 g |