Inside The Pyramid

What counts as an ounce equivalent in the Protein Foods Group?

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.

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 small steak (eye of round, filet) = 3½ to 4 ounce equivalents
 
 
 
 
1 ounce cooked lean pork or ham
1 small lean hamburger =
2 to 3 ounce equivalents
Poultry
1 ounce cooked chicken or turkey,
without skin
1 small chicken breast half =
3 ounce equivalents
 
 
 
 
1 sandwich slice of turkey
(4 ½ x 2 ½ x 1/8”)
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
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
1 cup split pea soup =
2 ounce equivalents
1 cup lentil soup =
2 ounce equivalents
1 cup bean soup =
2 ounce equivalents
 
 
 
 
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 soy or bean burger patty =
2 ounce equivalents
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Last modified: June 04, 2011 11:12 AM