What Contains 6 Grams of Protein? Your Guide to Common Foods

November 12, 2025 •

4 min read

Did you know that one large egg contains approximately 6.3 grams of high-quality protein, a perfect example of a food that fits this nutritional target? For those looking to manage their intake or add a quick boost, identifying exactly what contains 6 grams of protein is key to building healthy meals and snacks.

Quick Summary

Explore common foods and convenient snacks, including eggs, nuts, and legumes, that provide a simple serving of 6 grams of protein for daily dietary planning.

Key Points

Single Large Egg: Provides over 6 grams of complete, high-quality protein along with essential vitamins like B12, D, and choline.
Nuts and Seeds: A one-ounce serving of almonds (about 23 nuts) or pistachios (about 49 nuts) delivers 6 grams of protein, plus healthy fats and fiber.
Plant-Based Options: Many plant-based foods, such as one cup of soy milk or half a cup of refried beans, also contain 6 grams of protein.
Balanced Snacking: Incorporate 6-gram protein servings into snacks like a hard-boiled egg, handful of nuts, or hummus with veggies to maintain energy and satiety.
Combine for Complete Protein: Combine different plant-based proteins, like Ezekiel bread and almonds, over the course of the day to ensure you receive all essential amino acids.
Diverse Sources: Varying protein sources, including animal and plant-based foods, provides a wider array of nutrients and helps meet overall dietary goals.

Why Focus on 6 Grams of Protein?

Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While individual protein needs vary based on weight, age, and activity level, focusing on smaller, consistent amounts like 6 grams per serving can be an effective strategy for meeting daily requirements. Distributing protein intake throughout the day may be more beneficial for muscle synthesis and satiety than consuming a large amount in a single meal.

Common Everyday Foods with 6 Grams of Protein

Many foods offer a straightforward way to get 6 grams of protein, making it easy to hit your goals without complex calculations. Here are some of the most accessible options:

One Large Egg: One large egg delivers a little over 6 grams of high-quality, complete protein, meaning it contains all nine essential amino acids. It’s also packed with other nutrients, including vitamins B12, D, and choline. A hard-boiled egg is a perfectly portable snack, or you can enjoy it scrambled or in an omelet.
One Ounce of Almonds: A one-ounce serving, which is about 23 whole almonds, provides 6 grams of protein. They are also a great source of healthy fats, fiber, and vitamin E, contributing to gut and heart health.
One Ounce of Pistachios: Similar to almonds, a one-ounce serving of pistachios (approximately 49 kernels) also contains around 6 grams of protein. Pistachios offer a good dose of fiber and are a rich source of antioxidants.
One Slice of Ezekiel Bread: This sprouted whole-grain bread is a significant source of plant-based protein, with one 50g slice containing 6 grams. It’s often used in high-protein diets due to its nutritional density.
One Ounce of Canned Salmon: A small, one-ounce serving of canned salmon provides 6 grams of protein. Salmon is also an excellent source of heart-healthy omega-3 fatty acids.

Plant-Based Sources for 6 Grams of Protein

For vegans, vegetarians, or those simply looking to reduce meat consumption, several plant-based options can provide 6 grams of protein:

One Cup of Fortified Soy Milk: Soy milk is made from soybeans and is a reliable source of plant protein. One cup of the fortified, unsweetened variety offers about 6 grams of protein.
One-Half Cup of Refried Beans: Canned refried beans are a convenient way to add 6 grams of protein to a meal. They are also high in fiber, which aids digestion and promotes feelings of fullness.
One Cup of Cooked Couscous: A serving of cooked couscous provides a solid 6 grams of protein along with complex carbohydrates. It makes a great base for salads or a side dish for main meals.
Hummus: While serving sizes can vary, a quarter cup of hummus provides roughly 5.5 grams of protein, meaning a slightly larger scoop will easily meet the 6-gram target. Hummus is delicious with vegetable sticks or whole-grain crackers.

Incorporating 6 Grams of Protein into Your Day

To effectively incorporate these protein sources, consider spreading them out across meals and snacks. Pairing a protein source with other nutrient-rich foods can help create a balanced and satisfying meal or snack.

Combining Protein Sources

Plant-based proteins are often incomplete, meaning they may lack one or more essential amino acids. However, combining different plant protein sources throughout the day can ensure you get all the essential amino acids your body needs. For instance, pairing a slice of Ezekiel bread with a spoonful of almond butter creates a satisfying snack with a complete protein profile.

Quick and Easy Snack Ideas

Almonds and Fruit: A handful of almonds (6g protein) with a small apple is a classic and healthy snack.
Soy Milk Smoothie: Blend 1 cup of soy milk (6g protein) with your favorite fruit for a quick and nutritious drink.
Hard-Boiled Egg: A single hard-boiled egg provides a simple and portable protein boost on the go.

Comparison of 6-Gram Protein Sources


Food	Serving Size	Protein (g)	Key Nutrient	Calories (approx.)
Large Egg	1	6.3	Choline, B Vitamins, Vitamin D	70
Almonds	1 oz (approx. 23)	6	Vitamin E, Healthy Fats, Fiber	163
Canned Salmon	1 oz	6	Omega-3 Fatty Acids	Varies, typically low
Soy Milk (Fortified)	1 cup	6	Calcium, Vitamin D, Vitamin B12	100-120
Refried Beans	1/2 cup	6	Fiber, Folate, Iron	100-110
Couscous (Cooked)	1 cup	6	Complex Carbohydrates	176

Conclusion

Obtaining 6 grams of protein from a single food or snack is both simple and achievable with a wide variety of choices available. From the convenience of a large egg to the satisfying crunch of almonds, you can easily integrate these options into your daily diet. By choosing a mix of animal and plant-based proteins, you ensure a balanced intake of nutrients that will support your overall health, energy levels, and muscle repair. A diet that includes regular, smaller protein servings is an excellent strategy for maintaining satiety and providing your body with the building blocks it needs throughout the day. For more insights into protein's role in a balanced diet, consider reviewing reputable resources like those provided by Harvard Health.

Frequently Asked Questions

While 6 grams of protein is a beneficial amount for a snack, it is generally recommended to aim for a larger protein intake per meal, typically 20 to 30 grams, to maximize muscle synthesis and promote satiety.

Vegetarians and vegans can easily get 6 grams of protein from options like a cup of fortified soy milk, half a cup of refried beans, or a scoop of hummus. Combining different plant-based foods throughout the day also ensures a complete amino acid profile.

While optimal muscle repair and synthesis typically require a larger protein dose, studies have shown that as little as 6 grams of essential amino acids post-exercise can elevate protein synthesis. The source and timing of consumption are also key factors.

A large egg is a great low-calorie source for approximately 6 grams of protein, containing only around 70 calories. This makes it a highly nutrient-dense option.

The protein content of an egg varies by size. A medium egg contains 5.54 grams, while a large egg has 6.3 grams. Jumbo eggs can contain close to 8 grams of protein.

Yes, there is. The egg white of a large egg contains about 3.6 grams of protein, while the yolk contains slightly less at 2.7 grams. However, the yolk is also where most of the egg's other beneficial nutrients, like vitamins and healthy fats, are found.

Combine a protein source with other food groups for a balanced snack. For example, pair a handful of almonds (6g protein) with a piece of fruit for fiber, or make a quick dip with refried beans (6g protein) and serve with vegetable sticks.