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Protein in Foods

OK, so I'm sure by now, we all know how much protein we need each day. Most women over the age of 19 need 40-60 grams depending on their weight and activity level (check this protein post to find out how much protein you should be getting).

So, how do we get the protein we need? Here's a list of some foods and how much protein is in each. Add up the amount of protein you eat in a day to figure out if you're getting enough, or if you need to add more.

Food Protein in Grams
1 cup oatmeal 6
1 cup cereal (corn flakes) 2
1 cup cereal (Cheerios) 3
1 cup cereal (Kashi Go Lean) 14
1 bagel 9
2 slices whole wheat bread 5
1 cup milk 8
1 cup soy milk 6-10
6 oz yogurt 7
6 oz soy yogurt 6
1 cup lowfat cottage cheese 28
1 oz soft cheese (mozzarella, brie, camembert) 6 per oz
1 oz medium cheese (cheddar, swiss) 7-8 per oz
1 oz hard cheese (parmesan) 10 per oz

Want to see the rest? Then


mlerose mlerose 10 years
I had no idea cottage cheese was so high in protein. It sure takes the cake.
maryamrose maryamrose 10 years
the clam - at least some of it is retained water. Does it matter if the proteins are complete or not? I might eat a lot of protein throughout the day, but a lot of it is from vegetable sources.
the-clam the-clam 10 years
I was surprised to learn that meat only has 7 grams of protein per ounce (about 28 grams). What are the other 21 grams? I had this assumption that meat and eggs are all protein.
thatgirljj thatgirljj 10 years
MOST women over the age of 19 need 40-60 grams. But if you're pregnant, you need another 30-40 grams over that amount!
lovekailua lovekailua 10 years
i love cottage cheese! i had no idea it had that much. i also eat kashi go lean crunch and soy milk. i love this chart. fitsugar is becoming my fav sugar :)
llendril llendril 10 years
awesome. i love cottage cheese, too. and i eat kashi golean with soy milk for breakfast most days. =)
lickety-split lickety-split 10 years
i love cottage too! dh and my kids think it's totally gross but i love it mixed with lots of stuff. as tasty as sour cream on most things :)
cravinsugar cravinsugar 10 years
You know, I eat lowfat cottage cheese everyday...a serving size is 3/4 of a cup, and is 90 calories..i had no idea it was taht much protein. How come it doesn't make me feel fuller for longer? Breakstone sells 1 serving 4 packs of it's reg, low fat and fat free cottage cheese. I always get the low fat cause it is nummy...each one is 90 calpories and nummy. gross concept, but nummy. _________________________________________________________ Why don't you wear the face you have when I am not around?
JennaV JennaV 10 years
Thanks SU3! I also like cottage cheese for a snack and I had NO idea it had that much protein. WOWZA!
SU3 SU3 10 years
I believe so JennaV. Protein is harder for the body to break down (than carbs and fats) so you end up burning more calories. Eating meals containing quality protein supports your metabolism and helps stabilize energy levels. I always try to incorporate low fat cottage cheese into what I eat but wow... I had no idea it had 28 grams of protein in one cup.. interesting facts. Thanks for posting Fit :)
JennaV JennaV 10 years
Sooooo...does protein really speed up your metabolism? I remember doing a diet and it was heavy protein/low carb. I have no desire to EVER do that diet again....but I was just wondering about all the protein.
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Food Protein in Grams
fish 7 per oz
chicken 7 per oz
beef 7 per oz
1 egg 7
1/4 cup peanuts 9
2 tbsp peanut butter 8
1/4 cup almonds 8
1/4 cup walnuts 7.5
1/4 cup cashews 5
1/4 cup sunflower seeds 6
1/4 cup pumpkin seeds 19
1/4 flax seeds 8
1/2 cup brown rice 2.5
1/2 cup quinoa 10
1/2 cup couscous 6
1 cup cooked whole wheat pasta 7
baked potato 4
baked sweet potato 2-4
1 cup cooked squash (butternut) 2
1 cup steamed broccoli 4.65
1 cup asparagus 5.31
1 cup brussel sprouts 5.64
1 cup steamed spinach 6
1 cup green peas 8.24
1 cup mixed vegetables 5
1/2 cup lentils 9
1/2 cup beans (kidney, black, pinto, adzuki) 7-10
1/2 cup split peas 8
1/2 cup tofu 20