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NCHPAD - Building Healthy Inclusive Communities

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Protein Foods


Dietary protein is found in a wide array of foods including poultry, meat, fish, eggs, nuts, and seeds. These foods are important in providing key vitamins and minerals needed to support numerous functions in the body including energy production; bone, muscle, cartilage, skin, and blood health; and proper function of the immune system. Lean proteins (fish, chicken, pork tenderloin, round steaks, and roasts) are recommended to limit the amount of saturated fat consumed.

The protein food group serving sizes are in ounces which may make it difficult for people to determine. Here are some examples of 1 serving (1 ounce) of protein:

  • 1 egg
    • 3 egg whites = 2 servings
    • 2 egg yolks = 1 serving
  • 12 almonds
  • 7 walnut halves
  • 24 pistachios
  • 1 Tablespoon of peanut or almond butter
  • 1/4 cup of beans
  • 1/4 cup of peas
  • 1/4 cup of tofu
  • 2 Tablespoons of hummus


Here are some visuals for determining the number of servings of protein foods:

Image of palm
 

  2-3 ounces (oz.) of cooked lean meat, poultry, or fish = size of your palm (1 serving)

Image of a light bulb

 

 

  1/2 cup of cooked dry beans = regular light bulb (1 serving)

Image of golf ball

 

 

  2 tablespoons of peanut butter = size of a golf ball (1 serving)


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