What foods are in the protein group — seafood, lean meat and poultry, eggs, beans, nuts, seeds, and soy. What counts as a 1-ounce-equivalent, and how many you need a day (5–6½) by calorie level, per the USDA Dietary Guidelines 2020–2025.
The protein foods group is broad: seafood; lean meats and poultry; eggs; beans, peas, and lentils; nuts and seeds; and soy foods like tofu and tempeh. The USDA Dietary Guidelines for Americans, 2020–2025 recommends varying your choices, leaning on seafood and plant proteins. Protein is measured in ounce-equivalents: 1 ounce of cooked meat, poultry, or seafood; 1 egg; 1 tablespoon of peanut butter; ¼ cup of cooked beans; or ½ ounce of nuts or seeds each count as one. Most adults need 5 to 6½ ounce-equivalents a day.
The protein group spans animal and plant foods. The guidelines encourage variety — especially seafood and plant proteins — rather than relying on red meat.
Chicken, turkey, lean beef, pork, lamb, and bison. Choose lean or low-fat cuts and trim visible fat.
Salmon, tuna, shrimp, cod, tilapia, sardines, crab, and trout. Aim for about 8 ounce-equivalents a week for its omega-3 fats.
Chicken eggs — one egg counts as 1 ounce-equivalent.
Kidney, black, and pinto beans, chickpeas, lentils, split peas, and edamame. These also count in the vegetable group.
Almonds, walnuts, peanuts, pistachios, cashews, sunflower seeds, pumpkin seeds, and nut and seed butters. Choose unsalted where you can.
Tofu, tempeh, edamame, and soy burgers.
| Food | Amount that counts as 1 oz-eq |
|---|---|
| Cooked meat, poultry, or seafood | 1 ounce |
| Egg | 1 whole egg |
| Nuts | 1/2 ounce (about 12 almonds) |
| Nut butter | 1 tablespoon |
| Cooked beans or peas | 1/4 cup (Also counts toward vegetable group) |
| Tofu | 1 ounce (about 1/4" slice of a block) |
Daily targets from the USDA Healthy US-Style Pattern across all 12 calorie levels — the MyPlate Plan calculator finds your level in under a minute.
| Calorie level | Daily protein foods (ounce-equivalents) |
|---|---|
| 1,000 cal | 2 |
| 1,200 cal | 3 |
| 1,400 cal | 4 |
| 1,600 cal | 5 |
| 1,800 cal | 5 |
| 2,000 cal | 5.5 |
| 2,200 cal | 6 |
| 2,400 cal | 6.5 |
| 2,600 cal | 6.5 |
| 2,800 cal | 7 |
| 3,000 cal | 7 |
| 3,200 cal | 7 |
The USDA pattern also sets weekly targets across three protein subgroups, which is how the roughly 8-ounce-a-week seafood recommendation is built in. Here are the weekly ounce-equivalents by calorie level.
| Calorie level | Meat, poultry & eggs | Seafood | Nuts, seeds & soy |
|---|---|---|---|
| 1,000 cal | 10 | 3 | 1 |
| 1,200 cal | 14 | 5 | 2 |
| 1,400 cal | 19 | 6 | 3 |
| 1,600 cal | 23 | 8 | 4 |
| 1,800 cal | 23 | 8 | 4 |
| 2,000 cal | 26 | 8 | 4 |
| 2,200 cal | 28 | 9 | 5 |
| 2,400 cal | 31 | 10 | 5 |
| 2,600 cal | 31 | 10 | 5 |
| 2,800 cal | 33 | 10 | 5 |
| 3,000 cal | 33 | 10 | 5 |
| 3,200 cal | 33 | 10 | 5 |
Protein subgroup targets are weekly. The seafood column is why the guidelines suggest about 8 ounce-equivalents of seafood a week at a 2,000-calorie level. Amounts in ounce-equivalents per week.
Most adults need 5 to 6½ ounce-equivalents of protein foods a day. The daily-amounts table above shows the target for each USDA calorie level — 2 ounce-equivalents at 1,000 calories up to 7 at the highest levels. Remember an ounce-equivalent isn't always an ounce of meat: an egg, a tablespoon of peanut butter, or ¼ cup of beans each count as one.
For your personalized target, use the free MyPlate Plan calculator.
Both — beans, peas, and lentils are the one food that can count in either group.
The practical rule — Count beans as protein when they're your main protein (a lentil stew, a bean burrito), or as a vegetable when they're a side alongside meat, poultry, or fish — never the same serving twice.
The guidelines recommend about 8 ounce-equivalents of seafood a week at a 2,000-calorie level — roughly two servings — for the omega-3 fatty acids that support heart and brain health. The weekly-subgroup table above shows how that seafood target scales up and down with calorie level.
Yes. Nuts, seeds, and their butters are protein foods: half an ounce of nuts or one tablespoon of nut butter counts as one ounce-equivalent. Because they're calorie-dense, choose unsalted and watch portion size.
Yes. Tofu and other soy products like tempeh and edamame are in the protein group. A quarter cup of tofu counts as one ounce-equivalent, making soy a complete plant protein option.
One ounce of cooked meat, poultry, or seafood; one egg; one tablespoon of peanut butter; a quarter cup of cooked beans; or half an ounce of nuts or seeds each count as one ounce-equivalent.