What counts as an ounce equivalent in the Protein Foods Group?
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut
butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein
Foods Group.
The chart lists specific amounts that count as 1 ounce equivalent in the Protein Foods Group
towards your daily recommended intake:
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Amount that counts as 1 ounce equivalent in the Protein Foods Group
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Common portions and ounce equivalents
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Meats
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1 ounce cooked lean beef
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1 small steak (eye of round, filet) = 3½ to 4 ounce equivalents
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1 ounce cooked lean pork or ham
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1 small lean hamburger =
2 to 3 ounce equivalents |
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Poultry
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1 ounce cooked chicken or turkey,
without skin |
1 small chicken breast half =
3 ounce equivalents |
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1 sandwich slice of turkey
(4 ½ x 2 ½ x 1/8â€) |
½ Cornish game hen =
4 ounce equivalents |
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Seafood
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1 ounce cooked fish or shell fish
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1 can of tuna, drained =
3 to 4 ounce equivalents 1 salmon steak = 4 to 6 ounce equivalents 1 small trout = 3 ounce equivalents |
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Eggs
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1 egg
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3 egg whites = 2 ounce equivalents 3 egg yolks = 1 ounce equivalent |
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Nuts and seeds
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½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1 Tablespoon of peanut butter or almond butter |
1 ounce of nuts or seeds =
2 ounce equivalents |
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¼ cup of cooked beans (such as black, kidney, pinto, or white beans)
¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans |
1 cup split pea soup =
2 ounce equivalents 1 cup lentil soup = 2 ounce equivalents 1 cup bean soup = 2 ounce equivalents |
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¼ cup (about 2 ounces) of tofu
1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼â€, 4 oz) 2 Tablespoons hummus |
1 soy or bean burger patty =
2 ounce equivalents |
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