Servings from the protein group are counted by 1 ounce servings or 1 ounce equivalents.
For example, 1 ounce equivalent of peanut butter is 1 tablespoon.
In general, here are the servings of protein foods that count as 1 ounce equivalents:
Here are protein foods that equal 1 serving or 1 ounce equivalents from the protein group.
|
1 Ounce Serving From The Protein Group
|
| 1 ounce of cooked Beef Meat |
| 1 ounce of cooked Pork Meat |
| 1 ounce of cooked Lamb Meat |
| 1 ounce of cooked Poultry Meats |
| 1 ounce of cooked Seafood |
| 1 Egg |
| ½ ounce of Nuts |
| ½ Almonds |
| 24 Pistachios |
| 7 Walnut halves |
| ½ cup cooked Bulgur |
| ½ ounce of seeds |
| 1 Tablespoon of Peanut Butter |
| 1 Tablespoon of any type of Nut Butter |
| ¼ cup of cooked Beans |
| ¼ cup of cooked Legumes |
| ¼ cup of Tofu |
| 1 ounce cooked Tempeh |
| ¼ cup of roasted Soybeans |
| 2 Tablespoons Hummus |
| 1 Falafel Patty |
Here are some examples to help you understand the difference between portions that you may be eating versus how many servings that actual is from the protein group. You can see that usually our portions tend to be larger than one serving from the protein group.
Here are some other common portions and their respective My Plate Food Guide serving sizes:
|
Common Portion Sizes
|
My Plate
Serving Size
1 ounce equivalents
|
My Plate
Total Serving |
| 1 small steak (4 ounces) | 1 ounce of beef | 4 serving |
| 1- ¼ lb hamburger (4 ounces) | 1 ounce of hamburger meat | 4 servings |
| 12 ounce steak | 1 ounce of beef | 12 servings |
| 1 chicken breast | 1 ounce of chicken meat | 6 servings |
| 1 cornish hen | 1 ounce of hen meat | 8 servings |
| 1 can of tuna | 1 ounce of tuna | 4 servings |
| 1 salmon steak | 1 ounce of fish | 6 servings |
| 3 egg whites | 1 egg | 2 servings |
| 1 cup beans | ¼ cup of beans | 4 servings |
| 1 soy burger | 1 ounce of soy burger | 2 servings |
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