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Protein GOOD SOURCES and AMOUNTS Protein GOOD SOURCES AND AMOUNTS Meats Seafood What is protein? and s Grams of Protein builds, maintains, and replaces Type Amount Calories the tissues in your body. Along with fat and Protein carbohydrates, protein is one of the main Beef, 3 oz. 21 120-150 chicken, nutrients that the body needs every day. To turkey, fish achieve a balanced diet, use both plant and Shellfish 3 oz. 18 80-100 animal based proteins. Shrimp 12 large 17 80 Tuna, water 3 oz. 18 110 Your protein needs are ____ grams per packed day Where does protein come from? Legumes (Beans and Lentils) Grams of Most proteins come from animal sources Type Amount Calories such as meat, poultry, eggs, dairy and fish. Protein Plant-based proteins include beans, lentils, Black, pinto, 1/2 cup 8 115 tofu, soy-based products, nuts and seeds. kidney, cooked garbanzo, navy beans Which proteins should I choose? Lentil 1/2 cup 9 115 Some meat products and foods high in cooked protein may also contain high levels of fats, Hummus 2 Tbs. 2 70 which may increase calorie levels and weight. Select lean cuts of meat, poultry Dairy Products without skin, fish, low-fat or nonfat dairy Grams of Type Amount Calories products, and watch portion sizes for nuts Protein and nut butters. Choose proteins that are 1% Milk 1 cup 8 110 baked, grilled, boiled, poached or steamed. 1% Cottage ½ cup 14 90 Avoid proteins that are battered or fried. Cheese “Light” Flavored ¾ cup 6 80 Yogurt How much protein do I need? Plain Low Fat ¾ cup 10 115 The RDA (Recommended Daily Allowance) Yogurt for protein is 0.8 grams per kilogram of Plain Fat Free ¾ cup 18 100 body weight. This represents the minimum Greek Yogurt amount of protein that a healthy person Cheese 1 oz. 7 70-115 requires. However, some people may have Nonfat Dry Milk 2 Tbs. 3 30 higher protein needs. For example, Powder pregnant and lactating women, growing Parmesan, 1 oz. 11 120 children, athletes, and post-surgery patients grated need more protein. To understand your Kefir, Plain, 1 cup 11 110 individual protein needs, talk to your Low Fat Registered Dietitian. Protein Sources Nuts/Seeds Grams Type Amount of Calories Protein Nut Butters (peanut, 1 Tbs. 4 80-100 almond, soy) Almonds 1 oz. (~25 nuts) 6 170 Sunflower Seeds 1 oz. 6 150 Pumpkin Seeds 1 oz. 7 155 Eggs Grams of Type Amount Calories Protein Whole egg 1 egg 7 72 Egg white only 1 white 3.6 17 Egg substitute ¼ cup 6 30 Soy Products Grams of Type Amount Calories Protein Soy beans ½ cup 14 150 Edamame, shelled ½ cup 8 100 Soymilk 1 cup 6 90-100 Soy cheese 1 oz. 5 70 Tofu, extra firm 4 oz. 11 100 Tempeh 4 oz. 20-24 230-270 Soy protein powder 2 Tbs. 10 40 Soy nuts ½ cup 22 260 Miso 3 Tbs. 7 120 Vegetarian Products Grams of Type Amount Calories Protein Gardenburger 1 patty (2.5 oz.) 5 100 Boca Burger 1 patty (2.5 oz.) 14 120 Other Grams of Type Amount Calories Protein Wheatgerm 3 Tbs. 4 60 Yeast, brewers 1 Tbs. 7 50 Carnation Instant 1 packet 5 60 Breakfast No Sugar Added Carnation Instant 1 Ready to drink 10 240 Breakfast bottle Oatmeal, cooked 1 cup 6 165 Whey Powder Isolate 1 scoop (1 oz.) 20 100 Quinoa ¼ cup dry 7 170 ©2015 04/15 Kaiser Permanente Colorado, Inc. All Rights Reserved. Departments of Prevention and Dietary Counseling. .
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