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 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, cup - 15 grams ,
Yogurt, 1 cup usually 8-12 grams, check label ,
Soft cheeses (Mozzarella, Brie, C ...more