How can we count as an ounce-equivalent in the Protein Foods Group?

Posted by Sahan Asad on

How can we count as an ounce-equivalent in the Protein Foods Group?

In general, 1 ounce (28.35g) 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.

This table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.

OUNCE-EQUIVALENT OF PROTEIN FOODS TABLE

Ounce-Equivalent (oz-equiv) of Protein Foods

Items

Amount that counts as 1 oz-equiv in the Protein Foods Group

Common portions and oz-equiv

Meats

1 ounce cooked lean beef



1 ounce cooked lean pork or ham

1 small steak (eye of round, filet) = 3½ to 4 oz-equiv


1 small lean hamburger = 2 to 3 oz-e quiv

Poultry

1 ounce cooked chicken or turkey, without skin


1 sandwich slice of turkey (4½" x 2½" x ⅛")

1 small chicken breast half = 3 oz-equiv


½ Cornish game hen = 4 oz-equiv

Seafood

1 ounce cooked fish or shellfish

1 can of tuna, drained = 3 to 4 oz-equiv

1 salmon steak = 4 to 6 oz-equiv

1 small trout = 3 oz-equiv

Eggs

1 egg

3 egg whites = 2 oz-equiv


3 egg yolks = 1 oz-equiv

Nuts and Seeds

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 oz-equiv

Beans and Peas

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


¼ cup (about 2 ounces) of tofu


1 oz. tempeh, cooked


¼ cup roasted soybeans


1 falafel patty (2 ¼", 4 oz)


2 Tablespoons hummus

1 cup split pea soup = 2 oz-equiv


1 cup lentil soup = 2 oz-equiv


1 cup bean soup = 2 oz-equiv


1 soy or bean burger patty = 2 oz-equiv

 


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