Kristen Zaier, ​​Plant-Based RD

How Much Protein Do I Need?


  • The amount of protein you need each day is based on your weight in kg

  • The average adult needs about 0.8 gm of protein per kg of body weight

  • To determine your needs divide your weight in pounds by 2.2 to get your weight in kg and then multiply that by 0.8

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​(example: 140 pound person = 140 / 2.2 = 63.6 kg x 0.8 = ~51 gm)



Why Do I Need Protein?


  • Protein is an essential component of every cell in the body and is needed to manufacture hormones, enzymes, antibodies and blood

  • Proteins are made up of 20 different amino acids and of those 20 there are 9 that are considered essential for humans to consume


Plant-Based Protein Sources


  • Plants contain all 9 essential amino acids in varying amounts

  • You do not need to combine certain plant foods during a meal to make a "complete protein" - this is a myth with some serious staying power and even some doctors, dietitians and nurses wont let this one go

  • Protein rich plant foods include legumes, soy foods, nuts, seeds and whole grains


Food

Protein Content (g)

Pinto beans, cooked, 1 cup

15

Black beans, cooked, 1 cup

15

Lentils, cooked, 1 cup

18

Soy milk, 1 cup

7

Tofu, extra firm, 1/2 cup

12

Soy yogurt, 6 oz

6

Peanut butter, 2 tbsp

8

Pistachios, 1 oz

6

Walnuts, 1 oz

7

Quinoa, cooked, 1 cup

8

Brown rice, cooked, 1 cup

5

Whole wheat spaghetti, cooked, 1 cup

7

Potato, baked, large

8

Corn, cooked, 1 cup

5

Peas, cooked, 1 cup

5

Broccoli, cooked, 1 cup

4

Kale, raw, 1 cup

​3

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Links


Please check out the following video and article related to protein:



References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Protein