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The average adult needs 0.6 - 0.8 grams of protein for every kilogram (2.2 lbs.) of body weight. Infants may need as much as 2.0 grams per kilogram, adolescents need up to 1.2 grams per kilogram and pregnant women need an additional 10 grams per day.
| Average adult male |
48 – 63 grams per day |
| Average adult female |
37 – 50 grams per day |
| Adolescent example (120 lbs) |
52 – 65 grams per day |
| Infant example (15 lbs) |
11 – 13 grams per day |
| Pregnant women example |
47-60 grams per day |
You now know how much protein you need on a daily basis. So where do you get it. Here is some sample representations of protein contribution for certain foods or groups of foods. Click on a few foods that you eat in a day to find the total amount of protein contribution from those foods.
| Almonds (dry roasted) |
1 oz. |
4.6 |
| Apple, with skin |
1 |
0.3 |
| Asparagus |
1/2 cup |
2.3 |
| Avocado |
1 |
4.0 |
| Bagel |
1 |
10.0 |
| Beans, refried |
1 cup |
15.8 |
| Beans, garbanzo |
1 cup |
14.5 |
| Beans, navy |
1 cup |
19.7 |
| Beans, soybean |
1 cup |
28.6 |
| Beer |
1 12 oz. can |
0.9 |
| Broccoli |
1/2 cup |
2.6 |
| Cashews |
1 oz. |
4.4 |
| Cheese, cheddar |
1 oz. |
7.1 |
| Coconut |
1 oz. |
2.5 |
| Granola cereal |
1 bowl |
3.7 |
| Grapes, concord |
1 cup |
2.0 |
| Macadamia nut |
1 oz. |
2.4 |
| Macaroni |
1 cup |
6.7 |
| Oatmeal |
1 cup |
6.0 |
| Oats, rolled |
1 cup |
13.0 |
| Oranges |
1 |
1.2 |
| Orange juice |
8 oz. |
1.7 |
| Pancakes |
2 |
4.5 |
| Peanuts |
1 oz. |
6.6 |
| Pistachios |
1 oz. |
5.8 |
| Raisins |
1 cup |
5.3 |
| Rice, brown |
1 cup |
4.5 |
| Rice, white |
1 cup |
4.8 |
| Sesame seeds |
1 oz. |
6.5 |
| Soybean |
1 cup |
28.6 |
| Spaghetti |
1 cup |
6.7 |
| Tuna (water packed) |
3 oz. |
25.1 |
| Walnuts, black |
1 oz. |
6.9 |
| Wheat bread |
2 slices |
4.5 |
| Waffle |
1 |
7.2 |
| Wheat, enriched |
1 cup |
11.6 |
| Wheat gluten |
1 cup |
58.0 |
| Yogurt, plain |
1 cup |
13.0 |
| Burrito with beans, rice, veggies |
42.5 grams |
| Cereal with soy milk, 1 bowl |
26.4 |
| Deli sandwich with meat replacement, bread, and condiments |
39.2 |
| Not Dog (hot dog replacment) w/ two slices of bread |
15.2 |
| Pancakes (3 pancakes w/syrup) |
8.2 |
| Peanut butter and jelly sandwich |
19.6 |
| Pizza with cheese, 1 slice |
26.4 |
| Potato, baked with sour cream replacement |
12.5 |
| Rice, brown with stir fried veggies and soy sauce |
21.2 |
| Salad, basic with veggies, sunflower seeds, raisins |
19.4 |
| Soup, 1 bowl vegetable soup |
10.2 |
| Spaghetti with marinara sauce and meat replacement meat balls |
32.1 |
| Tomato sandwich |
9.6 |
| Tuna sandwich |
34.5 |
| Vegetable chow mein w/Braggs liquid aminos |
12.5 | | 