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
(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
Protein Content (g)
Pinto beans, cooked, 1 cup
Black beans, cooked, 1 cup
Lentils, cooked, 1 cup
Soy milk, 1 cup
Tofu, extra firm, 1/2 cup
Soy yogurt, 6 oz
Peanut butter, 2 tbsp
Pistachios, 1 oz
Walnuts, 1 oz
Quinoa, cooked, 1 cup
Brown rice, cooked, 1 cup
Whole wheat spaghetti, cooked, 1 cup
Potato, baked, large
Corn, cooked, 1 cup
Peas, cooked, 1 cup
Broccoli, cooked, 1 cup
Kale, raw, 1 cup
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.
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