All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the table below.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

Daily protein foods table
Daily recommendation*
Children	2-3 years old 4-8 years old	2 ounce equivalents 4 ounce equivalents
Girls	9-13 years old 14-18 years old	5 ounce equivalents 5 ounce equivalents
Boys	9-13 years old 14-18 years old	5 ounce equivalents 6 ½ ounce equivalents
Women	19-30 years old 31-50 years old 51+ years old	5 ½ ounce equivalents 5 ounce equivalents 5 ounce equivalents
Men	19-30 years old 31-50 years old 51+ years old	6 ½ ounce equivalents 6 ounce equivalents 5 ½ ounce equivalents

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.

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

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

ounce-equivalent of protein foods table
	Amount that counts as 1 ounce-equivalent in the Protein Foods Group	Common portions and ounce-equivalents
Meats	1 ounce cooked lean beef 1 ounce cooked lean pork or ham	1 small steak (eye of round, filet) = 3 ½ to 4 ounce-equivalents 1 small lean hamburger = 2 to 3 ounce-equivalents
Poultry	1 ounce cooked chicken or turkey, without skin 1 sandwich slice of turkey (4 ½” x 2 ½” x 1/8″)	1 small chicken breast half = 3 ounce-equivalents ½ Cornish game hen = 4 ounce-equivalents
Seafood	1 ounce cooked fish or shell fish	1 can of tuna, drained = 3 to 4 ounce-equivalents 1 salmon steak = 4 to 6 ounce-equivalents 1 small trout = 3 ounce-equivalents
Eggs	1 egg	3 egg whites = 2 ounce-equivalents 3 egg yolks = 1 ounce-equivalent
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 ounce-equivalents
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 ounce-equivalents 1 cup lentil soup = 2 ounce-equivalents 1 cup bean soup = 2 ounce-equivalents1 soy or bean burger patty = 2 ounce-equivalents