How to Eat Enough Protein
Mark tries to eat about 1 gram of protein per pound of body mass each day and suggests many others do the same to maintain lean body mass. But what does 100-150 grams of protein look like in terms of actual food? Do you know how much protein is in a single chicken breast? How about a six ounce steak? Fish, nuts, eggs, even vegetables? We’ll shoot for a picture of 150 grams of protein and break this down to what it could look like in a given day. The numbers come from The Harvard School of Public Health and Northwestern University.
Meats
Beef (6 oz.) – 54 grams
Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Broiled Beefsteak (6 oz.) – 38.6 grams
Chicken, breast (6 oz.) – 37.8 grams
Ham (6 oz.) – 35.4 grams
Salmon (6 oz.) – 33.6 grams
Dairy/Eggs
Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams
Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz.) – 51.4 grams
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Garbanzo Beans (1/2 cup) – 7.3 grams
Green Peas (1/2 cup) – 4.1 grams
Fruits and Vegetables
Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams
Obviously, the meats among the group are the best bet for protein. In looking at this list with the context of the 150 gram goal, it’s important to eat good protein sources at every meal. Check out our recipe posts for some ideas. We’d suggest giving a “protein” diary a shot if you’re concerned about protein intake.
So, tell us how you get your protein in each day and any other thoughts.
llerne Flickr Photo (CC)
Further Reading:
Pondering Protein: How much protein should I be eating?
How much protein should Apurva be eating?
Subscribe to Mark’s Daily Apple feeds
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Posted By: Worker Bee
I think I’m getting around 180g of protein per day, but I wouldn’t bet on it. It’s certainly not all from whole foods.
Currently eat 100g sardines for breakfast with a 40g protein shake as a chaser (incl cacao & stevia).
Lunch is an unknown quantity.. maybe a burger pattie or leftover chicken.
Dinner’s usually a big load of meat & veg. Plus I have a protein shake after training if it’s not mealtime. Definitely *up* there, but I plan on doing better.
I’ve been battling obesity for years now. I started eating primal 4 mos. ago and have actually gained weight. At 5’10″ and 260 pounds, I have a hard time wrapping my head around eating 260g of protein a day! What am I missing here???
I don’t think it’s healthy to eat a gram of protein per pound if you are obese. Keep your lean protein up…lotsa leafy greens, lotsa veggies and low sugar fruits…nuts and lotsa good fats. No flours, breads, grains, pastas or simple carbs. Read and search and eat clean and move EVERY day.
http://www.marksdailyapple.com/1-2-3-4-formula-for-unleashing-your-inner-grok/
Adgal…here is a much better way to explain why we are fat. http://www.marksdailyapple.com/diabetes/
Thanks Chris. I’ve been a rock star on the plan when it comes to grains. Crackers and breads used to be my trigger foods, but I’ve been shocked at how easily I’ve been able to give them up. As far as sugar, I’m about 85% there — only fruits have been blueberries and strawberries, I’ve switched to Stevia when I need a sweetener, but I do still love me some dark chocolate every now and that — but no processed sugars. Amazingly, I just had bloodwork done (testing thryoid, lypids, etc): since I’ve been eating primal, my cholesterol is down from 223 to 173, and my tricyclerides down from 224 to 178!
I’m just so stymied about the lack of weigh loss.
Wow, reading this site has opened my eyes.
Though I am obese, I have 200 pounds of lean mass. (Nifty they can now tell you that) In an effort to lose the excess fat my Dr sent me to a dietitian who says I should be eating a maximum of 100g of meat a day, roughly 3.5oz. Preferably lean beef or skinless chicken breasts.
No wonder I have HUGE cravings for meat!!!
Reading this post makes me realize just how much I am under eating protein and why my poor body is screaming for it!
The dietitian’s response to me saying “I’m ready to rip and arm or leg off anything that walks by!” was “Well you need to fill up on healthy whole grains.” AGH!!!
So glad I found this site, now I won’t feel guilty when I go against CW and actually eat the meat my body is craving and ditch the icky grains that make me feel ill.
Yay for Primal!
How can I consume 250 grams of protein per day without breaking my budget? What is the smartest solution to this problem?
I think budget is my main concern too. Protein costs!!
Protein + Budget
I’ve been into weight lighting etc for quite some time now and have managed, with ease over 300 grams of Protein a day.
The first and best way for easy protein is definitely Protein Shake… myprotein do great protein only shakes for the cheapest in the uk.
Secondly – EGG’s …. my budget does not allow me to have morals, I buy 30 battery farmed eggs at a time, hard boil them all and consume 5 a day… easy 30 grams of protein for roughly 30p its not bad!
Thirdly -Oats oats oats (with protein shake as milk topper) very easy protein
Every country has the cheap store (lidls, nettos), I personally buy a huge bag of ham each week, very easy protein for roughly £2.00 for a couple of KG’s of good ham.
Turkey vs Chicken (Turkey Wins) whenever you have the option go for turkey…you get 2x more meat for your money and its got nearly 50% more protein.
From there with good fruit, nuts, milk (beef jerky if your looking to treat yourself) you’ve got many cheap, low fuss options to keep that protein craving at a minimum…its kept my 6ft 8 a*s in shape for the last year or so!
Just remember for all you tuna lovers… don’t go overboard, I used to go for 2-3 cans a day for easy protein and started losing my mind! Dont poison yourself with the mercury, stay under 4 cans a week!
Thanks
DAVE
2-3 cans? Wow, Dave, I don’t know how you could eat that much of one thing without your taste buds revolting!
I don’t understand why a high protein diet is recommended when most amino acids are converted into glucose for energy which means protein is a carbohydrate. It also yields ammonia as a byproduct which is toxic. It would be an expensive source of energy compared to fats and carbohydrates especially now that the food prices are high.
Studies showed that those with impaired kidneys slowed their deterioration by eating less protein. Kidney disease is quite common and is silent in the early stages. Those with healthy kidneys are not affected by a high protein intake.
Do I calculate grams of protein for my IDEAL weight. I am over weight and certainly should not eat that many grams of protein. I am doing 50-100 carbs per day and am confused about how many grams of protein to eat. I have the 21 day transformation but I couldnt find that info.
please help anyone. I am having to have GB due to the effects of GERD on my esophogus. I have to prove I eat enough protein and I truly need to, to counter act the effects of the surgery. Where can I find a list of grams of protein in foos. The internet only gives me websites selling product and I am committed to staying health.
Please lead me to a site that gives me this info.
Thank you from someone who does not want to be malnurished!!
What veggie burger has 51g of protein? I don’t eat meat (only fish) and I’d like to know because I’m trying to eat more protein. All of the major brands are around 15g which is not even close.
Greetings! I’ve been following your web site for a while now and finally got the courage to go ahead and give you a shout out from Kingwood Texas! Just wanted to mention keep up the fantastic job!
I’m 6’8″ and about 280 lbs. Do you have any idea how to eat 280 grams of protein? I simply cannot physically eat 3 lbs of meat per day.
hi Mark,
I just finished my analysis and found out that my protein is too high,what will be the effect in my health,can u suggest foods that low in protein that i will include in my diet?thank u very much.