Protein
What should I know about protein?
Protein is needed to:
Proteins are made up of about twenty different building blocks called amino acids. Your body can make some amino acids but there are nine that can't be made (called essential amino acids), and the only way to get them is through the food you eat. It is important to eat a variety of protein foods every day to make sure your body gets all of the essential amino acids.
What foods are high in protein?
Sources of protein that have all nine essential amino acids include:
Plant foods that are also good sources of protein but may be missing some amino acids include:
If you are a vegetarian, it's important to eat a variety of legumes, nuts, seeds, grains, and vegetables every day in order to get all of the essential amino acids.
How much protein do I need each day?
The amount of protein that you need daily, or the recommended daily allowance (RDA), depends on your age, gender, body size, and how active you are. Certain people, such as athletes, may need slightly more. Look below to figure out an estimate of how much protein you need.
If you are 11-13 years old: Multiply your weight in pounds by 0.43; this gives you about how many grams of protein you need each day. For example, a 13 year-old who weighs 119 lbs would need about 51 grams of protein (119 lbs x 0.43 = 51.1).
If you are 14-18 years old: Multiply your weight in pounds by 0.39 to estimate how many grams of protein you need each day. For example, a 15 year-old male who weighs 130 lbs would need about 51 grams of protein (130 lbs x 0.39 = 50.7).
The table below lists some good sources of protein and the amount of protein in each serving.
| Food | Grams of protein per serving |
| Tuna (3 ounces) | 22 |
| Hamburger (3 ounces) | 21 |
| Chicken (3 ounces) | 21 |
| Shrimp (3 ounces) | 18 |
| Tempeh (½ cup) | 15 |
| Yogurt (1 cup) | 11 |
| Tofu (½ cup) | 9 |
| Lentils, cooked (½ cup) | 9 |
| Cow's milk (1 cup) | 8 |
| Peanut butter (2 tbsp) | 8 |
| Kidney beans, cooked (½ cup) | 8 |
| Cheese (1 ounce) | 7 |
| Egg, cooked (3 ounces) | 7 |
| Soy milk (1 cup) | 6 |
| Hummus ( cup) | 6 |
| Miso (2 tbsp) | 4 |
| Quinoa (½ cup) | 4 |
| Bulgur, kasha, oats, cooked (½ cup) | 3 |
What's the deal with protein supplements?
There are many different protein supplements that come as powders, shakes, and bars.
If you are thinking of taking a protein supplement, keep these facts in mind:
Be sure to talk to your health care provider or dietitian if you are a taking protein supplement or are thinking about taking one.
Meal Ideas:
Listed below are some easy ways for you to fit protein into your day.
| Breakfast | Snack | Lunch | Dinner |
| Toast with peanut butter | String cheese | Cold-cuts with vegetables and cheese (in a sandwich or wrap) | Baked or grilled fish |
| Scrambled eggs (or egg substitute) with cheese and salsa, rolled in a tortilla | Yogurt | Chili with cornbread | |
| Poached egg on an English muffin | Hummus with carrots | Bean burrito | Stir-fried tofu or chicken with vegetables |
Updated: 10/23/2009
Related Information:
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