Considering Adding Protein in Your Diet?

Chew on this:

  • Protein is needed in the body to regulate bodily functions; carry nutrients, oxygen, and waste; build and develop muscles; help make blood and build organs; and keeps skin, hair and nails healthy and firm.
  • The Recommended Dietary Allowance (RDA) for protein refers to the minimum amount of protein you need to be healthy, which is only about 10% of your daily calories.
  • To determine your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. For a 150-pound person, that is about 54 grams of protein a day.
  • The average male needs about 56-91 grams of protein per day.
  • The average female needs 46-75 grams of protein per day.
  • Typically, 1 ounce of meat, chicken, fish or cheese or 1 egg provides about 7 grams of protein.
  • 1 cup of milk or yogurt or ¼ cup of cottage cheese provides about 8 grams of protein.
  • Most beans provide 7 to 10 grams of protein per ½ cup serving.
  • ¾ cup of cooked quinoa has 6 grams of protein.
  • Tofu provides 10 grams of protein in a ½ cup serving & a ½ cup of shelled edamame (or 1 1/8th cup of edamame in the pod), provides about 11 grams of protein.
  • To find the amount of protein in specific foods, refer to the nutrition label. Many protein shakes and nutrition bars can provide 20 – 30 grams of protein a serving! Most Americans consume ample protein daily.

Try these Gourmet Selections selected by our Dietitian!