In general, 1 Protein serving is:

• 1 oz. of cooked meat, fish, chicken, or cheese
• 1/2 cup of beans, peas, or lentils (also considered 1 starch group serving)*

For safe seafood consumption: US Department of Health and Human Services.

Choose lean protein items like skinless chicken, fat-free cheese, or vegetable proteins.

Limit high fat protein items like pork sausage, regular cheese, and nuts.

Vegetarians and vegans can get adequate nutrients and protein by eating a variety of foods from each of the food groups. Talk with a registered dietitian about meal planning options.

B
Beans (garbanzo, kidney, mung, pinto, white), ½ cup *; Beef, 1 oz.

C
Chicken, 1 oz.; Cottage cheese, (low-fat), ¼ cup; Cheese, 1 oz.

D
Dhal, ½ cup *

E
Egg, 1; Egg substitutes, plain, ¼ cup; Egg whites, 2

L
Lamb, 1 oz.; Lentils, ½ cup; Lima beans, 2/3 cup *

M
Miso, 3 Tbsp *

N
Nuts, 1/8 cup

O
Oysters, 6 medium

P
Paneer, ¼ cup; Parmesan cheese, (grated), 2 Tbsp; Peas (black-eyed, split), ½ cup; Pork, 1 oz.
Peanut butter, 1 Tbsp

S
Sardines (canned), 2 medium; Sausage, 1 oz.; Soy bean curd, ½ cup

T
Tempeh, ¼ cup; Tofu, 4 oz or ½ cup; Tuna, 1 oz.; Turkey, 1 oz.

Return to Food Groups