What Counts as a 1 Ounce Equivalent in the Meat and Beans Group?

January 13, 2026 •

3 min read

According to the USDA, a healthy adult following a 2,000-calorie diet should aim for about 5.5 ounce-equivalents from the Protein Foods Group daily. This guide explains exactly what counts as a 1 ounce equivalent in the meat and beans group and provides practical examples for portion control.

Quick Summary

This guide details the specific serving sizes of different protein sources—including meat, poultry, fish, beans, eggs, nuts, and seeds—that count as one ounce equivalent for balanced meal planning.

Key Points

Standard Equivalent: 1 ounce of cooked, lean meat, poultry, or fish equals one ounce equivalent.
Legume Equivalent: ¼ cup of cooked beans, peas, or lentils counts as one ounce equivalent.
Nut and Seed Equivalent: ½ ounce of nuts or seeds is considered one ounce equivalent.
Nut Butter Equivalent: 1 tablespoon of peanut or other nut butter equals one ounce equivalent.
Egg Equivalent: One large whole egg is equivalent to one ounce of protein.
Soy Product Equivalent: ¼ cup of tofu or 1 ounce of tempeh can be counted as one ounce equivalent.
Meal Variety: Use these equivalents to incorporate a variety of protein sources into your diet, including lean meats, seafood, and plant-based options.

Understanding the Protein Foods Group

The Protein Foods Group, often referred to as the "meat and beans group," is a vital part of a healthy diet, providing essential nutrients such as protein, iron, and zinc. However, not every food in this category is measured in standard ounces. Instead, the USDA uses "ounce equivalents" to provide a consistent way to measure diverse protein sources, from solid meats to creamy peanut butter and plant-based alternatives. This system helps individuals plan meals that meet their nutritional needs without overconsuming certain foods.

Meats, Poultry, and Seafood

For traditional protein sources, the measurement is quite straightforward. A single ounce-equivalent is exactly 1 ounce of the cooked, lean protein. It's crucial to focus on lean options to limit saturated fat intake.

1 ounce of cooked, lean meat (beef, pork, or lamb)
1 ounce of cooked, skinless poultry (chicken or turkey)
1 ounce of cooked fish or seafood (salmon, shrimp, tuna)

Legumes and Plant-Based Proteins

For those following a vegetarian or vegan diet, or simply looking to diversify their protein intake, the equivalent measurements are based on volume or weight. Beans and peas are especially versatile, counting toward both the protein and vegetable groups.

¼ cup of cooked beans, peas, or lentils
¼ cup of tofu
1 ounce of cooked tempeh

Nuts, Seeds, and Nut Butters

These nutrient-dense foods are measured by weight or volume, but their high calorie and fat content means a smaller portion counts as one ounce equivalent.

½ ounce of nuts or seeds
1 tablespoon of nut or seed butter (like peanut butter)

Eggs

Eggs are a convenient and complete source of protein, with a simple conversion for measuring.

1 large whole egg

Practical Examples of 1 Ounce Equivalents

This list demonstrates how various foods can add up to your daily protein goals in different ways.

For a meat-based meal: A single 3-ounce portion of grilled chicken breast counts as 3 ounce equivalents.
For a plant-based option: A half-cup serving of black beans and a quarter-cup of tofu together would equal 3 ounce equivalents.
For a snack: Two tablespoons of peanut butter on whole-wheat toast provides 2 ounce equivalents.

Comparison Table: Common Protein Equivalents


Protein Source	1 Ounce Equivalent	Notes
Meat/Poultry/Fish	1 oz, cooked	Focus on lean cuts and skinless poultry.
Beans/Legumes	¼ cup, cooked	Can also count towards the vegetable group.
Eggs	1 large egg	An easy, single-unit equivalent.
Nuts/Seeds	½ oz	Nut and seed butters are measured differently.
Nut/Seed Butters	1 tbsp	Contains healthy fats and a smaller portion size.
Tofu	¼ cup (about 2 oz)	A versatile plant-based alternative.
Tempeh	1 oz, cooked	Another soy product with a straightforward equivalent.

How to Use Ounce Equivalents for Meal Planning

Using ounce equivalents allows for flexibility and variety in your diet. Instead of consuming a single type of protein, you can mix and match to create balanced meals. For example, a lunch could include a mix of half a sandwich with lean turkey (2 oz-eq) and a small side of edamame (1 oz-eq) to fulfill 3 ounce equivalents. This approach helps ensure a broader intake of different nutrients and textures, preventing diet fatigue.

When tracking your intake, remember that variety is key. While lean meats are a great source of iron, beans and lentils offer fiber, and fish provides omega-3 fatty acids. Understanding these conversions is a powerful tool for maintaining a healthy, varied diet.

Conclusion

Knowing what counts as a 1 ounce equivalent in the meat and beans group is essential for effective meal planning and portion control. By recognizing that equivalents vary significantly across food types—from 1 ounce of cooked poultry to ¼ cup of cooked beans or 1 tablespoon of peanut butter—you can easily create balanced and nutritious meals. The USDA MyPlate guidelines, which use these precise measurements, serve as a valuable resource for making informed dietary choices and ensuring a diverse intake of protein sources. The key takeaway is that a varied diet is the best approach, and with these simple conversions, it's easier than ever to achieve that balance.

Understanding Portion Sizes

Frequently Asked Questions

The daily recommendation for protein depends on your calorie needs. For a 2,000-calorie diet, the USDA recommends about 5.5 ounce-equivalents per day from the Protein Foods Group.

While ¼ cup of cooked beans is considered a 1 ounce-equivalent for portion tracking, its protein content and overall nutritional profile will differ from 1 ounce of meat. The goal is to track portions for variety, not equal nutrient density.

A 1 ounce equivalent of cooked, lean meat is roughly the size of a matchbox. A more common 3-ounce serving is about the size of a deck of cards.

No, beans, peas, and lentils are unique because they can be counted toward both the Protein Foods Group and the Vegetable Group. However, for nutritional tracking, they should only be counted in one group per meal.

Yes, hummus is typically made from chickpeas and can be used as a protein equivalent. The measurement is ⅓ cup of hummus for a 1-ounce equivalent.

A typical handful of nuts is often 1 to 2 ounces, but a single ounce-equivalent is only ½ ounce of nuts or seeds. Portion control is especially important for nuts due to their high calorie density.

To measure accurately, use a standard dry measuring cup. For example, serve ¼ cup of cooked kidney beans or lentils to get your 1 ounce-equivalent.