How Much Protein Do I Need?

This Daily Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy.

Daily Protein Requirement

Protein Rich Foods

Food Items, 100 g Protein, g
Beef, cured, breakfast strips, cooked 31.3
Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw 23.13
Beef, grass-fed, strip steaks, lean only, raw 23.07
Oat bran, raw 17.3
Wheat bran, crude 15.55
Wild rice, raw 14.73
Quinoa, uncooked 14.12
Rice bran, crude 13.35
Sorghum 11.3
Millet, raw 11.02
Millet flour 10.75
Barley malt flour 10.28
Corn, yellow 9.42
Rice, brown, long-grain, raw 7.94
Sorghum flour 7.87
Rice, brown, medium-grain, raw 7.5
Wheat, sprouted 7.49
Rice flour, brown 7.23
Rice, white, short-grain, raw 6.5
Rice flour, white 5.95
Cheese, swiss 26.93
Milk, dry, whole, with added vitamin D 26.32
Milk, dry, whole, without added vitamin D 26.32
Cheese, cheddar 24.9
Egg, yolk, raw, fresh 15.86
Egg, whole, raw, fresh 12.56
Egg, white, raw, fresh 10.9
Milk, sheep, fluid 5.98
Cheese, cream 5.93
Milk, indian buffalo, fluid 3.75
Fish, tuna, fresh, yellowfin, raw 24.4
Fish, salmon, sockeye, untreated, raw 22.56
Fish, roe, mixed species, raw 22.32
Crustaceans, crab, queen, raw 18.5
Fish, cod, Pacific, raw 15.27
Goat, raw 20.6
Veal, ground, raw 19.35
Lamb, ground, raw 16.56
Lamb, variety meats and by-products, brain, raw 10.4
Soy protein isolate 80.69
Soybeans, mature seeds, raw 36.49
Winged beans, mature seeds, raw 29.65
Lentils, raw 25.8
Peanuts, all types, raw 25.8
Mungo beans, mature seeds, raw 25.21
Lentils, pink, raw 24.95
Beans, kidney, all types, mature seeds, raw 23.58
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 23.52
Beans, white, mature seeds, raw 23.36
Beans, black, mature seeds, raw 21.6
Beans, pinto, mature seeds, raw 21.42
Ground Turkey, fat free, raw 23.57
Pheasant, raw, meat only 23.57
Emu, ground, raw 22.77
Turkey, whole, meat only, raw 22.64
Chicken, ground, raw 17.44
Duck, wild, meat and skin, raw 17.42
Chicken, liver, all classes, raw 16.92
Goose, liver, raw 16.37
Chicken, heart, all classes, raw 15.55
Chicken, skin (drumsticks and thighs), raw 9.58

Important Protein Facts

Approximately 18-20% of the body weight is due to proteins.
The lifespan of proteins is only two days or less.
Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have.
Protein provides about 10 to 35 percent of calories needed everyday.
High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism.
High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer.
High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation.
Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre.

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