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 [0] 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 [1]) | 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 [2] (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 .
| 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 [2] | 8 |
| 1/4 cup almonds [2] | 8 |
| 1/4 cup walnuts [2] | 7.5 |
| 1/4 cup cashews [2] | 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 [2] | 4 |
| baked sweet potato [3] | 2-4 |
| 1 cup cooked squash [3] (butternut) | 2 |
| 1 cup steamed broccoli [3] | 4.65 |
| 1 cup asparagus | 5.31 |
| 1 cup brussel sprouts | 5.64 |
| 1 cup steamed spinach | 6 |
| 1 cup green peas [4] | 8.24 |
| 1 cup mixed vegetables | 5 |
| 1/2 cup lentils | 9 |
| 1/2 cup beans (kidney, black, pinto, adzuki [4]) | 7-10 |
| 1/2 cup split peas | 8 |
| 1/2 cup tofu | 20 |