Protein Sources — ~10g Reference Guide
Visual portion guide: how much of each food gives you ~10g of protein
Note: All amounts are approximate. Values vary by brand, cooking method, and cut.
| # | Meat 🥩 | Plant-Based 🌿 | Dairy 🧀 | Fish & Seafood 🐟 | Nuts 🥜 | Seeds 🌱 | Supplements 🧪 | Eggs 🥚 |
|---|---|---|---|---|---|---|---|---|
| 1 | Chicken breast (cooked)~0.23 cup (~4 Tbsp chopped)— ~⅓ deck-of-cards portion | TVP (dry)~3 Tbsp dry— few spoonfuls, expands when hydrated | Parmesan (grated)~5–6 Tbsp— heavy sprinkle pile | Tuna (canned, drained)~⅓ can (~5 Tbsp)— ~⅓ a standard canMost cans are ~25–30g total | Peanut butter~2.5 Tbsp— 1 big spoon + ½ spoon | Hemp hearts~3 Tbsp— 3 spoonfuls | Whey isolate~1.5 Tbsp— ≈⅓ scoop | Egg whites~3 large whites— whites from ~3 eggs |
| 2 | Turkey breast (cooked)~0.25 cup (~4 Tbsp chopped)— ~⅓ deck-of-cards portion | Nutritional yeast~4 Tbsp— small pile / heavy sprinkleBrand varies; check label | Cheddar / mozzarella (shredded)~0.35 cup (~6 Tbsp)— small handful shredded | Sardines (tin)~⅓ tin— ~⅓ tinMany tins are ~20–25g total | Peanuts~⅓ cup— small handful (more than you think) | Pumpkin seeds (pepitas)~¼ cup— small handful | Whey concentrate~1.6 Tbsp— ≈⅓ scoop | Whole eggs~1.5–2 large eggs— 2 eggs is close |
| 3 | Lean beef steak (cooked)~0.26 cup (~4 Tbsp chopped)— ~⅓ deck-of-cards portion | Seitan~0.29 cup (~5 Tbsp strips)— small handful of stripsContains gluten | Cottage cheese~½ cup— a few big scoops | Salmon (cooked, flaked)~0.30 cup (~5 Tbsp)— ~½ palm-sized piece (rough) | Almonds~0.40 cup— generous handful | Sunflower seeds~⅓ cup— handful | Pea protein~1.6 Tbsp— ≈⅓ scoop | |
| 4 | Pork tenderloin (cooked)~0.28 cup (~4–5 Tbsp chopped)— ~⅓ deck-of-cards portion | Tempeh~0.31 cup (~5 Tbsp cubes)— ~⅓ palm-sized slab | Greek yogurt / Skyr~⅔ cup— most of a single-serve cupMany single-serves are 15–17g | White fish (cod/tilapia, flaked)~0.33 cup (~5 Tbsp)— ~½ palm-sized piece (rough) | Pistachios (shelled)~0.42 cup— generous handful | Chia seeds~6 Tbsp— a lot (fiber add-on)Not very dense | Soy isolate~1.4–1.5 Tbsp— ≈⅓ scoop | |
| 5 | Ground meat (cooked crumbles)~0.28–0.30 cup (~4–5 Tbsp)— ~⅓ palm of crumbles | Tofu, firm~⅓ cup cubes— palm-thick slice ~2 fingers wide | Milk / kefir~1.1–1.2 cups— a mugful | Shrimp (cooked)~5–7 medium shrimp— small handful | Cashews~0.46 cup— big handful | Flaxseed~5–6 Tbsp— a lotNot very dense | ||
| 6 | Chicken thigh/leg (meat only)~0.31 cup (~5 Tbsp chopped)— ~½ one cooked thigh (rough) | Edamame (cooked)~½ cup— small ramekin | Sashimi (tuna/salmon)~3–4 slices— 3–4 sashimi piecesRestaurant varies | Walnuts~0.56 cup— ~2 handfuls (less dense) | Tahini / sesame~5–6 Tbsp— a lot (calorie-dense)Varies by brand | |||
| 7 | Deli turkey slices~3–4 thin slices— a small stackVaries by brand | Lentils / beans (cooked)~0.55 cup (heaping ½ cup)— heaping scoop | Nigiri / rolls~1–2 pieces (very rough)— 1–2 piecesRice dilutes protein | Pecans~0.93 cup— not worth it for proteinLeast dense | ||||
| 8 | Beef jerky~⅓ small snack bag— handful of stripsBrand-dependent | Hummus~½ cup (8 Tbsp)— small bowlNot protein-dense | ||||||
| 9 | Quinoa (cooked)~1.25 cups— big bowl (combo food)Not dense alone | |||||||
| 10 | Oats (cooked)~1.5 cups— big bowl (combo food)Not dense alone |
Tip: The most protein-dense options per bite are supplements, eggs, and cooked meats. Nuts and seeds need larger portions and come with more fat and calories — great foods, just not efficient protein sources on their own.