There are a lot of benefits to getting a sufficient amount of protein in our diet. Eating protein is important for strength, endurance, immunity and energy. Our bodies need protein every day to build and repair muscles and other tissues, and to make hormones and enzymes so that we can function normally.
If we’re trying to lose weight, eating a diet that is higher in protein also acts as an appetite suppressant. By contrast, if we’re trying to gain weight, we must also consume adequate amounts of protein. The same is true if we are trying to maintain weight, getting the right amount of protein is important. Our body doesn’t store protein the way it stores fat, so If we don't get enough protein in our diet, our body may start to break down muscle.
How much protein we need depends on our weight and activity level. An average daily amount of protein for most people would be about 50 grams, but can vary.
Most meat, seafood and chicken have approximately 7 gram of protein per ounce. An average serving size is about 4 ounces.
Chicken
- Chicken breast 30 grams
- Chicken thigh 10 grams
- Chicken drumstick 11 grams
- Chicken wing 6 grams
Beef
- Hamburger patty or ground beef ¼ pound 28 grams
- Steak 4 to 6 ounce 40 grams
Seafood
Fish is an excellent source of protein. Most fish and shrimp have approximately 6 to 7 grams per ounce
- Canned Tuna and Salmon, 6 ounce can 40 grams of protein
- Shrimp, crab and lobster meat 7 grams per ounce
Pork
- Pork chop average 22 grams
- Pork tenderloin average serving 28 grams
- Ham, average serving 21 grams
- Bacon 1 slice 3 grams
Eggs and Dairy
- Egg large 6 grams protein
- Milk, 1 cup 8 grams
- Yogurt, 1 cup approximately 10 grams
- Cottage cheese ½ cup 15 grams
- Most cheese 6 to 7 grams per ounce
- Hard cheeses (like paremesan) 10 grams per ounce
Soy
Soy is an excellent source of protein. Be careful not to rely just on soy for protein and consume too much, as it can increase estrogen levels.
- Tofu, ½ cup 20 grams protein
- Tofu, 1 ounce is about 2.5 grams
- Soy milk, 1 cup 8 grams
- Soy beans have about 8 grams of protein in ½ cup cooked and 14 grams uncooked
Beans and Legumes
Beans provide a low-fat, saturated fat-free, and cholesterol-free source of protein. They also provide fiber, folate, potassium and antioxidants. Most beans have about 7 to 10 grams protein per half cup of cooked beans.
- Pinto Beans
- Navy Beans
- Black Beans
- Garbanza Beans
- Kidney Beans
- Great Northern
- Split peas, ½ cup cooked 8 grams
Nuts and Seeds
Nuts are a good source of protein, but higher in fat so don't over-do.
- Peanut butter, 2 Tablespoons 8 grams protein
- Almonds ¼ cup 8 grams
- Peanuts ¼ cup 9 grams
- Cashews ¼ cup 5 grams
- Pecans ¼ cup 2.5 grams
- Sunflower seeds ¼ cup 6 grams
- Pumpkin seeds ¼ cup 19 grams
- Flax seeds ¼ cup 8 grams
If you have trouble meeting your daily protein needs, you might want to consider adding protein supplements to your diet. Protein shakes and bars are readily available and come with anywhere from five to thirty grams of protein, or even more.
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