KEEP Healthy

Understanding and Using Nutrition Food LabelsTest Your IQ

Which of these foods, per serving, contains the most protein?

  1. Grilled chicken breast
  2. Hardboiled egg
  3. 8 ounce glass of milk
  4. 1 cup of black beans

While all of these foods are good sources of protein, the chicken breast contains the most protein per serving, followed by a cup of black beans, a glass of milk and a whole hardboiled egg. A 3 ounce boneless, skinless chicken breast, the size of a deck of cards contains approximately 21–24 grams of protein. Leaner meats are higher in protein per ounce of meat compared with more fatty cuts.

Protein comes in all shapes and sizes, from both animal and plant products. Protein is used by the body to build muscle and fight infection. People need protein every day to meet the body's needs. Moderation and variety in the diet are important to maintaining an overall healthy lifestyle.

Here are some examples of the grams of protein in one serving of some common foods.

3 ounces cooked meat (size of a deck of cards) = 21–24 grams
1 whole egg or 1/4 cup frozen egg substitute = 7 grams
8 ounces milk (whole, 2%, skim, soy) = 8 grams
1 cup cooked beans (navy, pinto, kidney, black–eyed peas, split peas) = 14–16 grams
8 ounces yogurt or 1 ounce cheese = 8 grams
1 ounce of dry roasted peanuts = 7 grams

Know the facts and make healthy choices based on your dietary needs. For special dietary concerns, it is best to seek professional assistance.

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