Healthy Children - April 2015

What Counts as an Ounce Equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 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:

 

  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 1/2 to 4 ounces equivalents

1 small lean hamburger = 2 to 3 ounce equivalents

Poultry

1 ounce cooked chicken or turkey, without skin

1 sandwich slice of turkey 

1 small chicken breast half = 3 ounce equivalents

1/2 cornish game hem = 4 ounce equivalents

Seafood 1 ounce cooked fish or shellfish

1 can of tuna, drained = 2 to 4 ounce equivalents

1 salmon steak = 4 to 6 ounce equivalents

1 small trout = 3 ounce equivalents

Eggs 1 egg

3 eggs whites = 2 ounce equivalents

3 egg yolks = 1 ounce equivalents

Nuts and seeds

1/2 ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)

1/2 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

1/4 cup of cooked beans (such as black, kidney, pinto or white beans)

1/4 cup cooked peas (such as chickpeas, cowpeas, lentils, or split peas)

1/4 cup of baked beans, refried beans

1/4 cup (about 2 ounces) of tofu

1 oz. tempeh, cooked

1/4 cup roasted soybeans

1 falafel patty

2 Tablespoons hummus

1 cup split pea soup= 2 ounce equivalents

1 cup lentil soup = 2 ounce equivalents

1 cup bean soup = 2 ounce equivalents

 

 

 

1 soy or bean burger patty = 2 ounce equivalents