Why is it important to eat a variety of seafood each week? ¼ cup of cooked beans, peas or lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, or soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils) ½ ounce of seeds (chia, flax, pumpkin, sesame, sunflower, or squash seeds) hulled, roastedġ tablespoon of almond, cashew, peanut, or sunflower butter, or sesame paste (tahini) ½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) This chart lists specific amounts that count as 1 ounce-equivalent (oz-equiv) in the Protein Foods Group towards your daily recommended intake:Īmount that counts as 1 oz-equiv in the Protein Foods Groupġ ounce cooked lean beef, goat, ham, lamb, or porkġ slice of luncheon or deli meats (beef, chicken, ham, pork, turkey)ġ ounce cooked game meats (bear, bison, deer, elk, moose, opossum, rabbit, venison)ġ ounce cooked (without skin) chicken, ostrich, or turkeyĢ ounces cooked Cornish hen, duck, goose, pheasant, or quailġ sandwich slice of turkey or chicken breast (4½" x 2½" x ⅛")ġ ounce cooked finfish (black sea bass, catfish, cod, flounder, freshwater trout, haddock, hake, halibut, herring, light tuna, mackerel, mullet, perch, pollock, salmon, sea bass, snapper, sole, tilapia, whiting)ġ ounce cooked shellfish (clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp, squid (calamari)ġ ounce canned fish (anchovies, freshwater trout, herring, light tuna, salmon, sardines)ġ ½ egg whites (or 3 tablespoons liquid egg white product)