Protein requirements, and amount in various foods

[Professor]

To determine your protein needs according to the RDA, divide your body weight in pounds by 2.2, which gives you your weight in kilograms. Then multiply that number by 0.8. That's the number of grams (g) you need each day.

Consult the following charts for protein content in various foods.

So, a 135 lb person would need 49 grams of protein in a day. Not too hard to get if you eat animal proteins, but as you can see from the chart, it takes a lot of eating for vegetarians.

Animal Sources of Protein Serving Size Protein (in grams)
Meat/Poultry/Fish 3 oz. (21 g)
Cottage cheese ½ cup (14 g)
Milk 1 cup (8 g)
Yogurt 1 cup (8 g)
Cheese 1 oz. ( 7g)
Egg 1 whole (6 g)
Egg white only 1 (3 g)

Plant sources of Protein Serving Size Protein (in grams)
Tofu, raw, firm 3 oz. (13 g)
Legumes: (Black beans, Kidney beans, Chickpeas, etc.) ½ cup (7–8 g)
Peanut butter 2 T. (8 g)
Nuts 1 oz. (5 g)
Bread 1 oz. (1 slice) (3 g)
Cereal 1 oz. (3 g)
Vegetables ½ cup cooked or 1 cup raw (3 g)
Pasta or rice ½ cup (3 g)