What Counts as an Ounce in the Meat and Beans Group?

Meat & beans is one of the main groups in the new Food Pyramid. Click here to see what's included in the meat & beans group -- it's more than just meat & beans.

In general, 1 ounce of meat, poultry, or fish, ¼ cup cooked dry beans, one egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a 1-ounce equivalent from the meat and beans group.

Below are specific amounts that count as a 1-ounce equivalent in the meat & beans group.

	Amount that counts as 1-ounce equivalent in the Meat & Beans group	Common portion and ounce equivalents
Meats	1 ounce cooked lean beef 1 ounce cooked lean pork or ham	1 small steak (eye of round, filet) = 3 ½- 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 ½ x 2 ½ x 1/8)	1 small chicken breast half = 3 ounce equivalents ½ Cornish game hen = 4-ounce equivalents
Fish	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
Nuts and seeds	½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1 tablespoon of peanut butter or almond butter	1 ounce of nuts or seeds = 2-ounce equivalent
Dry beans & peas	¼ cup of cooked dry beans (such as black, kidney, pinto, or white beans) ¼ cup of cooked dry peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans ¼ cup (about 2 ounces) of tofu 1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼, 4 ounces) 2 tbsp. hummus	1 cup split pea soup = 2-ounce equivalent 1 cup lentil soup = 2-ounce equivalent 1 cup bean soup = 2-ounce equivalent 1 soy or bean burger patty = 2-ounce equivalent