A recent study determined that ingestion of only 30 grams of protein per sitting was much more effective and efficient at building lean muscle mass than consuming a 90 gram portion.
It appears that our bodies can only use the first 30 grams of protein to build muscle and the remaining protein is converted to glucose and fat.
Ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function. Elderly people are often at increased risk for protein-energy malnutrition, sarcopenia, and a diminished quality of life. In a recent study ~ despite a threefold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340g lean beef in either age group.
Ingestion of more than 30g protein in a single meal does not further enhance the stimulation of muscle protein synthesis in the young or the elderly.**
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.
Beef
* Hamburger patty, 4 oz – 28 grams protein
* Steak, 6 oz – 42 grams
* Most cuts of beef – 7 grams of protein per ounce
Chicken
* Chicken breast, 3.5 oz – 30 grams protein
* Chicken thigh – 10 grams (for average size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams
Fish
* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can – 40 grams of protein
Pork
* Pork chop, average – 22 grams protein
* Pork loin or tenderloin, 4 oz – 29 grams
* Ham, 3 oz serving – 19 grams
* Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
* Egg, large – 6 grams protein
* Milk, 1 cup – 8 grams
* Cottage cheese, ½ cup – 15 grams
* Yogurt, 1 cup – usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
* Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
* Hard cheeses (Parmesan) – 10 grams per oz
Beans
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
* Peanut butter, 2 Tablespoons – 8 grams protein
* Almonds, ¼ cup – 8 grams
* Peanuts, ¼ cup – 9 grams
* Cashews, ¼ cup – 5 grams
* Pecans, ¼ cup – 2.5 grams
* Sunflower seeds, ¼ cup – 6 grams
* Pumpkin seeds, ¼ cup – 8 grams
* Flax seeds – ¼ cup – 8 grams
*
* Courtesy of The Journal of the American Dietetic Association