A breakdown of macronutrients: Protein
Protein is a building block for healthy cells in the body and an important nutrient to get enough of during cancer treatment and recovery. Protein rich foods include fish, poultry, eggs, and dairy products along with plant-based options like beans, lentils, nuts, seeds, soy foods and dairy alternatives.
The chart below shows the average amount of protein in a serving of various foods. Your care team can help you determine how much protein you need daily.
Whenever possible, spread your protein intake throughout the day. For example:
Breakfast might be steel-cut oatmeal, eggs, or peanut butter toast for breakfast
Lunch might be a tuna sandwich or lentil soup
Snack might be plain Greek yogurt with fruit and nuts
Dinner might be baked fish or chicken with vegetables and a whole grain.
If it is difficult to eat protein rich foods try making a homemade smoothie that includes ½ to 1 scoop of protein powder. For recipe ideas, see Supplementing with Smoothies During cancer care.
Food | Serving Size | Grams of protein |
|---|---|---|
Poultry (chicken, turkey etc.) | 3 oz. | 25 grams |
Fish (salmon, halibut, tuna etc.) | 3 oz. | 22 grams |
Red meat (93% lean ground beef, steak) | 3 oz. | 22 grams |
Pork (chop, tenderloin) | 3 oz. | 20 grams |
Eggs | 1 | 6 grams |
Egg whites | 2 whites | 7 grams |
Egg substitute | 1/3 cup | 8 grams |
Milk (cow’s) | 1 cup | 8 grams |
Cheese (Cheddar, American, mozzarella) | 1 oz. | 7 grams |
Yogurt (Greek) | 6 oz. (3/4 cup) | 18 grams |
Yogurt (plain) | 6 oz. (3/4 cup) | 16 grams |
Cottage cheese | 4 oz. (1/2 cup) | 13 grams |
Ricotta cheese | 4 oz. (1/2 cup) | 14 grams |
Beans (kidney, black, pinto, chickpeas, etc.) | ½ cup cooked | 8 grams |
Lentils | ½ cup cooked | 9 grams |
Hummus | ¼ cup | 5 grams |
Nuts (walnuts, almonds, peanuts etc.) | ¼ cup | 6 grams |
Nut butters (peanut butter, almond butter, sunflower seed butter) | 2 Tablespoons | 8 grams |
Pasta* (Protein Plus versions) | 1 cup cooked | 10 grams |
Quinoa | ½ cup cooked | 4 grams |
Oatmeal (steel cut) | ½ cup cooked | 6 grams |
Soy milk | 1 cup | 5 grams |
Edamame (soybeans) | ½ cup cooked | 11 grams |
Tofu (Super Firm) | 3 oz. (1/5th package) | 14 grams |
Tempeh | 3 oz. | 15 grams |
Protein powder (whey, soy or pea based) | 1 oz. (1 scoop) | 20-24 grams |
*Adapted from Copyright © 1989 David D. Burns, M.D., from The Feeling Good Handbook.
