Which of the following counts as 1 ounce equivalent from the protein foods group of MyPlate?

November 27, 2025 •

2 min read

According to the USDA, a diverse intake of protein is key for a healthy diet. Knowing which of the following counts as 1 ounce equivalent from the protein foods group of MyPlate is essential for balancing your meals with appropriate portions of meat, poultry, seafood, eggs, nuts, seeds, and plant-based options. This portioning method helps ensure you are consuming enough variety and not overdoing it on any one source.

Quick Summary

This article details the specific portion sizes and measurements that constitute a 1-ounce equivalent within the MyPlate protein foods group, covering animal proteins, plant-based alternatives, and other sources to guide accurate meal planning.

Key Points

Ounce Equivalent: A 1-ounce equivalent from the MyPlate protein foods group can be a single egg, 1 ounce of cooked lean meat, or 1 ounce of cooked fish.
Plant-Based Protein: A quarter-cup of cooked beans, peas, or lentils is considered a 1-ounce equivalent.
Nuts and Seeds: Due to their density, a half-ounce of nuts or seeds counts as a 1-ounce equivalent.
Nut Butters: One tablespoon of peanut butter or other nut butter is a 1-ounce equivalent.
Soy Products: For tofu, a quarter-cup (about 2 ounces) is one ounce equivalent, while 1 ounce of tempeh is also one equivalent.
Vary Your Intake: The MyPlate guidelines recommend consuming a variety of protein sources to gain different nutritional benefits.

Understanding the Protein Foods Group on MyPlate

The MyPlate dietary guidelines from the USDA serve as a visual guide for healthy eating, with the protein foods group being a key part. This group provides essential nutrients for building and repairing tissues, supporting muscle, and the immune system. Varying your protein choices is encouraged for broader nutrient intake. Determining a 1-ounce equivalent can be tricky due to the variety of foods included. This guide clarifies these equivalents to aid in balanced meal planning.

Lean Meats, Poultry, and Fish

Lean meats, poultry, and fish are common protein sources, and MyPlate considers one ounce of cooked lean meat, poultry, or fish as a 1-ounce equivalent. A 3-ounce serving is roughly the size of a deck of cards. Aim for at least 8 ounces of seafood weekly.

Plant-Based Powerhouses: Beans, Peas, and Lentils

Legumes and soy products are included for their protein, fiber, and nutrients.

Counting Legumes and Soy Products

Cooked Beans and Lentils: A quarter-cup of cooked beans, peas, or lentils is a 1-ounce equivalent.
Tofu: Quarter-cup (about 2 ounces) of tofu also counts as a 1-ounce equivalent.
Hummus: Two tablespoons of hummus is a 1-ounce equivalent.
Tempeh: One ounce of cooked tempeh is a 1-ounce equivalent.

Nuts, Seeds, and Nut Butters

Nuts and seeds are nutrient-dense. Due to their calorie density, a smaller portion constitutes a 1-ounce equivalent.

Understanding Portion Sizes

Nuts and Seeds: Half an ounce of nuts or seeds is a 1-ounce equivalent. This is about 12 almonds or 1 tablespoon of seeds.
Nut Butters: One tablespoon of nut butter is a 1-ounce equivalent.

The Incredible Egg

Eggs are a complete protein and one egg equals one ounce equivalent.

How Eggs Fit into MyPlate

One Egg: A single egg is a 1-ounce equivalent in the protein foods group.

MyPlate 1-Ounce Equivalent Comparison Table

This table summarizes common protein foods and their 1-ounce equivalents.


Food Category	Food Item	1 Ounce Equivalent Measure
Meats & Poultry	Cooked Lean Beef, Chicken, or Pork	1 ounce
Fish & Seafood	Cooked Fish, Tuna, Shrimp	1 ounce
Eggs	One Whole Egg	1 egg
Legumes	Cooked Beans, Peas, Lentils	1/4 cup
Soy Products	Tofu	1/4 cup (approx. 2 oz)
Nut Butters	Peanut Butter, Almond Butter	1 tablespoon
Nuts & Seeds	Almonds, Walnuts, Pumpkin Seeds	1/2 ounce
Spreads	Hummus	2 tablespoons

Why Varying Your Protein Choices is Crucial

Varying protein sources is key for a balanced diet. Different proteins offer unique nutrient profiles, like omega-3s from fish, healthy fats from nuts, and fiber from legumes. Choose lean options and mix animal and plant-based proteins. The official MyPlate website offers more guidance.

Conclusion: Making Informed Choices

Knowing what counts as a 1-ounce equivalent in the MyPlate protein foods group simplifies portion control. Incorporating diverse protein sources provides essential nutrients and supports overall health. MyPlate guidelines are flexible, enabling you to make smart dietary choices.

Frequently Asked Questions

According to MyPlate, one ounce of cooked lean meat, poultry, or fish counts as a 1-ounce equivalent from the protein foods group.

One tablespoon of peanut butter or other nut butter is considered a 1-ounce equivalent for the MyPlate protein foods group.

Yes, a single egg counts as a 1-ounce equivalent from the protein foods group, making it easy to measure and track your daily intake.

For cooked dry beans, peas, or lentils, a 1-ounce equivalent is measured as a quarter-cup.

Because of their density, the amount of nuts or seeds that counts as a 1-ounce equivalent is a half-ounce.

No, beans, peas, and lentils should be counted in only one group—either the protein foods group or the vegetable group—not both.

A quarter-cup of tofu, which is about 2 ounces by weight, is the measure for a 1-ounce equivalent in the MyPlate protein foods group.

Varying your protein sources ensures you get a wider range of nutrients, as different types of protein foods offer different vitamins, minerals, and healthy fats that are beneficial for overall health.