How do I get Adequate Protein?

Recently I’ve been providing you with information on protein.  One day was about complete proteins, the next was incomplete proteins, and Friday was on how much is too much?  Today I want to show you where protein is found and in what quantities.

Animal Sources

  • Chicken: 3 oz: 21 grams
  • Beef: 3 oz: 21 grams
  • Fish: 3 oz: 21 grams
  • Yogurt: 6 oz: 6-8 grams
  • Greek Yogurt: 5/6 oz: 12-18 grams
  • Cheese: 1 ounce: 4-8 grams
  • Milk: 8 oz: 8 grams
  • Cottage Cheese: 1/2 cup: 13 grams
  • Egg: 1 medium: 6 grams

Vegetable Sources

  • Nuts/Seeds: 1 oz: 3-7 grams
  • Beans: 1/2 cup cooked: 6-8 grams
  • Vegetables: 1 cup raw: 1-3 grams
  • Bread: 1 oz: 2-4 grams
  • Grains: 1/2 cup cooked: 2-4 grams
  • Soy milk: 7 grams
  • Tofu: 1/2 cup raw: 10 grams
  • Tempeh: 1/2 cup raw: 15 grams
  • Seitan: 1/2 cup: 26 grams
  • Soy Beans: 1/2 cup cooked: 15 grams

If you remember the RDA for protein is 0.8 grams per kilogram (for healthy, non-athletes) – however, most people consume almost double the RDA.  Some people require more protein and others less.  A 150 pound person requires 54 grams per day.  To reach this you could consume:

  • Breakfast: 1/2 cup cooked oatmeal (5 grams), 1/2 cup milk (4 grams), 1 cup fruit (0 grams), 1/2 ounce nuts (3 grams) = 12 grams
  • Lunch: Peanut Butter Sandwich on whole wheat bread (12 grams) Salad with oil & vinegar 2 cups (3 grams) and fruit (0 grams)= 15 grams
  • Afternoon Snack: 6 oz yogurt (7 grams) and fruit (0 grams) = 7 grams
  • Dinner: 3 ounces fish (21 grams), 1 cup grains (6 grams), 2 cups vegetables (3 grams) cooked in oil (0 grams) = 30 grams

The total protein for this day is 64 grams! Most people would look at this diet wondering if it contained enough protein.  Now it might not be enough, particularly for athletes, but it’s possible you are consuming twice as much as you need.  If you are consuming too much protein, you may be missing other important nutrients from your diet.  I find the average American diet is so high in protein because it is lacking in fruits, vegetables and whole grains.  You may benefit from shifting your intake of the various food groups.

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2 Responses

  1. Very helpful to read, thank you!

    (www.joelygolightly.wordpress.com)

  2. Great info! Really appreciate all of the details you provide!

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