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What an ounce is that?

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) = 3/12 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 1/2 x 2 1/2 x 1/8″)

1 small chicken breast half = 3 ounce equivalents

1/2 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 1/2 ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
1/2 ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted)
1 Tablespoon of peanut butter or almond butter
1 ounce of nuts of seeds = 2 ounce equivalents
Beans and peas 1/4 cup of cooked beans (such as black, kidney, pinto, or white beans)
1/4 cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)
1/4 cup of baked beans, refried beans1/4 cup (about 2 ounces) of tofu
1 oz tempeh, cooked
1/4 cup roasted soybeans 1 falafel patty (2 1/4″, 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