How to Eat Enough Protein

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How to Eat Enough Protein
Mark’s Daily Apple

Mark tries to eat about 1 gram of protein per pound of body mass each day and suggests many others do the same to maintain lean body mass. But what does 100-150 grams of protein look like in terms of actual food? Do you know how much protein is in a single chicken breast? How about a six ounce steak? Fish, nuts, eggs, even vegetables? We’ll shoot for a picture of 150 grams of protein and break this down to what it could look like in a given day. The numbers come from The Harvard School of Public Health and Northwestern University.

Meats
Beef (6 oz.) - 54 grams
Turkey, breast (6 oz.) - 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) - 48.6 grams
Hamburger (6 oz.) - 48.6 grams
Chicken, dark meat (6 oz.) - 47.2 grams
Tuna (6 oz.) - 40.1 grams
Broiled Beefsteak (6 oz.) - 38.6 grams
Chicken, breast (6 oz.) - 37.8 grams
Ham (6 oz.) - 35.4 grams
Salmon (6 oz.) - 33.6 grams

Dairy/Eggs
Cottage cheese (1 cup) - 28.1 grams
Yogurt, low fat (1 cup) - 10.7 grams
Skim milk (1 cup) - 8.3 grams
Whole milk (1 cup) - 8 grams
American cheese (1 oz.) - 7 grams
Soymilk (6 oz.) - 6.7 grams
Egg (1 large) - 6.3 grams

Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz.) - 51.4 grams
Tofu (6 oz.) - 13.8 grams
Peanut Butter (2 Tbsp.) - 8.1 grams
Almond Butter (2 Tbsp.) - 7 grams
Lentils (1/2 cup) - 9 grams
Split Peas (1/2 cup) - 8.1 grams
Kidney Beans (1/2 cup) - 7.6 grams
Sesame Seeds (1 oz.) - 7.5 grams
Black Beans (1/2 cup) - 7.5 grams
Garbanzo Beans (1/2 cup) - 7.3 grams
Green Peas (1/2 cup) - 4.1 grams

Fruits and Vegetables
Orange (large) - 1.7 grams
Banana (medium) - 1.2 grams
Green Beans (1/2 cup) - 1 gram
Carrots (1/2 cup) - .8 gram
Apple (large) - 0 grams

Obviously, the meats among the group are the best bet for protein. In looking at this list with the context of the 150 gram goal, it’s important to eat good protein sources at every meal. Check out our recipe posts for some ideas. We’d suggest giving a “protein” diary a shot if you’re concerned about protein intake.

So, tell us how you get your protein in each day and any other thoughts.

llerne Flickr Photo (CC)

Further Reading:

Pondering Protein: How much protein should I be eating?

How much protein should Apurva be eating?

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