Am I getting enough? Too much? Quick Nutrition Check for Protein

Am I getting enough? Too much?  Quick Nutrition Check for Protein

Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker


1) Begin by calculating how much protein you should be getting on a daily basis. My Minimum Daily Protein Needs = Weight in pounds x 0.8 grams divided by 2.2

What about Athletes and Vegetarians?

As long as calorie (energy) needs are met with a balanced diet, athletes and vegetarians don’t usually need extra protein. Talk to a registered dietitian about the amount of protein that children, pregnant women and breastfeeding women need.

(2) Keep a food journal for three days, recording everything you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below (and your food labels).

Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams

Most fish fillets or steaks are about 22 grams of protein for 3 1⁄2 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein

Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Bacon, 1 slice – 3 grams
Canadian-style/Back bacon, 1 slice – 5 to 6 grams

Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, 1⁄2 cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams (check label)
Soft cheeses – 6 grams per oz
Medium cheeses – 7-8 grams per oz
Hard cheeses – 10 grams per oz

Tofu, 1⁄2 cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans – 7-10 grams protein per half cup cooked beans
Soy beans, 1⁄2 cup cooked – 14 grams protein
Split peas, 1⁄2 cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, 1⁄4 cup – 8 grams
Peanuts, 1⁄4 cup – 9 grams
Cashews, 1⁄4 cup – 5 grams
Pecans, 1⁄4 cup – 2.5 grams
Sunflower seeds, 1⁄4 cup – 6 grams
Pumpkin seeds, 1⁄4 cup – 19 grams
Flax seeds – 1⁄4 cup – 8 grams

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

Registered as a Dietitian (RD), Danielle has studied the human body and is considered one of Canada’s leading experts in food and nutrition. She offers one-on-one nutrition counseling to individuals, families, and groups.

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