Protein requirements vary with age and activity level, as well as during pregnancy and lactation.
The recommended daily allowance (RDA) of protein, a baseline amount that does not factor in overall health or activity level can be a good place to start in determining your protein needs – and assessing whether or not you are reaching your daily protein target.
Recommended Daily Allowance (RDA) for Protein
Infants and children have high daily protein requirements
| Age | Amount (grams) | |
| Infants | 0-6 months |
9 |
| 7-12 months |
11 |
|
| Children | 1-3 years |
13 |
| 4-8 years |
19 |
|
| Males | 9-13 years |
34 |
| 14-18 years |
52 |
|
| 19+ years |
56 |
|
| Females | 9-13 years |
34 |
| 14-18 years |
46 |
|
| 19+ years |
46 |
|
| Pregnancy and lactation | All ages |
71 |
A simple way to determine your daily protein needs is to multiply your weight in kilograms by 0.8 – the resulting number will tell you how many grams of protein to consume in a day. Multiply your child’s body weight by 0.95 to determine their daily protein needs.
Food Sources of Protein
Protein supplements have become more and more popular in the past decade, despite the fact that food sources of protein are abundant. Even vegetarians and vegans are able to easily consume an adequate amount of protein in their diet once they know which foods are the best sources.
Below are listed over 40 sources of vegetarian protein, and a list of non-vegetarian proteins is included as well.
For best absorption of protein consume some at every meal. This will also help to stabilize blood sugar and promote sustained energy throughout the day.
Vegetarian Sources of Protein
| Food | Serving Size | Protein (grams per serving) |
| Tempeh | 1 cup |
31 |
| Seitan | 4 oz. |
15-31 |
| Soybeans, cooked | 1 cup |
29 |
| Veggie dog | 1 link |
8-26 |
| Veggie burger | 1 patty |
5-24 |
| Lentils, cooked | 1 cup |
18 |
| Tofu, firm | 4 oz. |
8-15 |
| Kidney beans, cooked | 1 cup |
15 |
| Lima beans, cooked | 1 cup |
15 |
| Black beans, cooked | 1 cup |
15 |
| Chickpeas, cooked | 1 cup |
15 |
| Pinto beans, cooked | 1 cup |
14 |
| Black-eyed peas, cooked | 1 cup |
13 |
| Vegetarian baked beans | 1 cup |
12 |
| Quinoa, cooked | 1 cup |
11 |
| Soymilk, plain | 1 cup |
3-10 |
| Tofu, regular | 4 oz. |
2-10 |
| Bagel | 1 medium (3oz.) |
9 |
| Peas, cooked | 1 cup |
9 |
| Textured Vegetable Protein (TVP), cooked | ½ cup |
8 |
| Peanut butter | 2 Tbsp. |
8 |
| Spaghetti, cooked | 1 cup |
7 |
| Spinach, cooked | 1 cup |
6 |
| Soy yoghurt, plain | 6 oz. |
6 |
| Bulgur, cooked | 1 cup |
6 |
| Sunflower seeds | ¼ cup |
6 |
| Almonds | ¼ cup |
6 |
| Broccoli, cooked | 1 cup |
5 |
| Whole wheat bread | 2 slices |
5 |
| Cashews | ¼ cup |
5 |
| Almond butter | 2 Tbsp |
5 |
| Brown rice, cooked | 1 cup |
5 |
| Potato | 1 medium (6oz.) |
4 |
| Pumpkin seeds | 3 oz. (100g) |
24.5 |
| Pistachio nuts, raw | 3 oz. (100g) |
20.4 |
| Flax seeds | 3 oz. (100g) |
19.5 |
| Sesame seeds | 3 oz. (100g) |
17.7 |
| Hazelnuts | 3 oz. (100g) |
14.9 |
| Brazil nuts | 3 oz. (100g) |
14.3 |
| Sun-dried tomatoes | 3 oz. (100g) |
14.1 |
| Pecans | 3 oz. (100g) |
9.1 |
| Macadamia nuts | 3 oz. (100g) |
7.9 |
Non-Vegetarian Sources of Protein
| Food | Serving size | Protein (grams per serving) |
| Hamburger, extra lean | 6 ounces |
48.6 |
| Chicken, roasted | 6 ounces |
42.5 |
| Fish | 6 ounces |
41.2 |
| Tuna, water packed | 6 ounces |
40.1 |
| Beefsteak, broiled | 6 ounces |
38.6 |
| Cottage cheese | 1 cup |
28.1 |
| Cheese pizza | 2 slices |
15.4 |
| Yogurt, low fat | 8 ounces |
11.9 |
| Skim milk | 1 cup |
8.4 |
| Split peas, cooked | 1/2 cup |
8.1 |
| Whole milk | 1 cup |
8 |
| Cheddar cheese | 1 ounce |
7.1 |
| Macaroni, cooked | 1 cup |
6.8 |
| Egg | 1 large |
6.3 |
| Turkey | 3 oz. |
28.7 |
| Lamb | 3 oz. |
28.3 |
| Salmon | 3 oz. |
25.7 |
References
Health Canada. Dietary Reference Intake Tables. Available online at: http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/nutrition/dri_tables-eng.pdf
Disclaimer
The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.
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