Foods that contain protein

Meat and other protein foods don't contain significant amounts of carbohydrate. But you still need to know the standard portions for these foods.

Meat, poultry, fish, eggs, cheese, and nuts:

  • 2 to 3 oz of cooked lean meat, poultry, or fish (3 oz is about the size and thickness of a deck of cards)
  • Count the following as equal to 1 oz of meat:
    • ¼ cup cooked dry beans
    • 1 egg
    • 2 Tbsp peanut butter
    • 1 oz cheese
    • ¼ cup cottage cheese

Last Updated: November 4, 2009

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