Easy Protein Serving Sizes


The following list will provide food groups with your serving size, and protein in grams. Hopefully this will answer some of your questions when it comes to asking, “How much protein is in this?”

  • Grains: 1 slice of bread; one-half cup cooked grains, such as pasta or oatmeal; one-half English muffin or bun; one-fourth bagel; and one-third cup rice = 3 grams of protein
  • Vegetables: one-half cup cooked vegetables; 1 cup raw leafy greens = 2 grams of protein
  • Nuts: 1 oz. or one-fourth cup = 7 grams of protein
  • Beans: one-half cup = 7 grams of protein
  • Dairy: 1 cup of milk; 8 oz. of yogurt; 1 oz. of cheese = 8 grams of protein
  • Meat: 1 oz. of meat, poultry, or fish; 1 egg = 7 grams of protein