How much Protein Should I Eat

In this guide, I hope to share insights on how much protein is required for intake, and foods that can help fulfill that number. 

How much Protein is Right for me?

The Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.

The average (19+) adult should consume at least .80 grams of protein per 1kg of body weight. 

• For example, 68kg (150ilbs) x .80g = 54.4g protein daily,

Here is how to convert your body mass between Kilograms & Pounds: 

• Pound (lbs) / 2.2046 = Result in Kilograms (kg)
• Kilograms (kg) x 2.2046 = Result in Pound (lbs)

Protien intake varies on additional factors such as: 

• Age
• Athletes
• Pregnancy
• Weight-Training
• Geratric Populations 

Protein Portioning 

Protein foods should be included at each meal - aim for 1/4th (one quarter) of your meal of plate. 

Protein Foods List Reference Guide

Meat & Fish

• Chicken Breast (100g) = 21g Protein 
• Chicken Breast, Roasted (100g) = 30g Protein 
• Chicken Breast, Rotissarie (100g) = 27g Protein
• Chicken Steak (100g) = 31g Protein
• Flank Steak (100g) = 28g Protein 
• Ribeye Steak, Grilled (100g) = 24g Protein
• T-Bone Steak, Broiled (100g) = 24g Protein
• Top Sirloin Steak, Broiled (100g) = 27g Protein
• Atlantic Salmon, Raw (100g) = 20g Protein 
• Atlantic Cod, (100g) = 18g Protein 
• Herring (100g) = 23g Protein 
• Mackerel (100g) = 19g Protein 

Plant-Based Protein

• Tofu (100g) = 8g Protein 
• Tempheh (100g) = 19g Protein 

Eggs & Dairy

• 1 Large Boiled Egg (50g) = 6g Protein 
• 1 Large Poached Egg (50g) = 6g Protein 
• 1 Cup Scrambeled Egg (220g) = 22g Protein 
• 1 Egg White, Large, Raw (33g) = 3.6g Protein 

Yogurt

Non-Fat Greek Yogurt (100g) = 10g Protein

Beans 

• 3/4 Cup Black Beans = 11g Protein
• 3/4 Cup Lentils, Boiled = 13g Protein
• 1 Cup Chickpeas, Boiled = 15g Protein
• 1 Cup Mung Beans (202g) = 14g Protein 
• 1 Cup Kidney Beans, Boiled (177g) = 15g Protein 

Grains

• Bread, White, Slice (25g) = 2g of Protein
• Bread, WW, Slice (28g) = 3g Protein
• Bread, Rye, Slice (25g) = 2.1g Protein
• Bread, Pumpernickel, Slice (25g) = 1.7g Protein
• Bread, Multi Grain, Slice (25g) = 3.5g Protein
• Pita, Large, White (60g) = 5g Protein
• Rice, Basmati (195g/1C) = 5g Protein
• Rice, White, Long-Grained (158g / 1C) = 4.3g Protein 
• Rice, Wild, Raw (160g / 1C) = 25g Protein
• Quinoa, Boiled (1/2C)= 3g Protein
• Barley, Pearled, Boiled (157g /1C) = 3.5g Protein 
• Oatmeal (100g) = 2.4g Protein

Seeds & Spreads

• Sunflower Seeds, Dried (46g) = 10g Protein
• Cashews (1z/28.5g) = 5g of Protein
• Almonds, (1/4C) = 8 grams protein
• Peanuts (28.4g) = 7g of Protein  
• Pistachio (1oz/28.4g) = 6g of Protein
• Peanut Butter, 2 Tbsp  = 8g Protein
• Tahini, 1 tbsp (5g)  = 2.6g Protein

Fruits & Vegetables

• Guava (100g) = 2.6g Protein
• Avocado (100g) = 2g Protein
• Apricot (100g) = 1.4g Protein
• Raspberry (100g) = 1.2g Protein
• Raspberry (1C/123g) = 1.5g Protein
• Kiwi (100g) 1.1 g Protein
• Banana (100g) = 1.1g Protein
• Cantaloup (100g) = 0.8g Protein
• Strawberry (100g) = 0.7g Protein
• Strawberry (1C / 152g) = 1g Protein
• Blueberry (100g) = 0.7g Protein
• Orange, Navel (100g) = 0.9g Protein 
• Orange, Tangerine (100g) = 0.8g Protein 
• Apple (100g) = 0.3g Protein

 

 

 

 

References: 

https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx#:~:text=Recommended%20Dietary%20Allowance%20(RDA)%3A,%25%2D98%25)%20healthy%20people.

https://www.unlockfood.ca/en/Articles/Protein/Introduction-To-Protein-And-High-ProteinFoods.aspx#:~:text=There%20are%20many%20vegetarian%20sources,small%20amounts%20of%20protein%20too.