What counts as an ounce equivalent in the meat & beans group?

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

The chart lists specific amounts that count as 1 ounce equivalent in the Meat and Beans group towards your daily recommended intake:

		Amount that counts as 1 ounce equivalent in the Meat and Beans group		Common portions and ounce equivalents
Meats		1 ounce cooked lean beef		1 small steak (eye of round, filet) = 3 ½ to 4 ounce equivalents
		1 ounce cooked lean pork or ham		1 small lean hamburger = 2 to 3 ounce equivalents
Poultry		1 ounce cooked chicken or turkey, without skin		1 small chicken breast half = 3 ounce equivalents
		1 sandwich slice of turkey (4 ½ x 2 ½ x 1/8”)		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 oz eq
Dry beans and 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		1 cup split pea soup = 2 oz eq 1 cup lentil soup = 2 oz eq 1 cup bean soup = 2 oz eq
		¼ cup (about 2 ounces) of tofu 1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼”, 4 oz) 2 Tbsp. hummus		1 soy or bean burger patty = 2 oz eq