Amount of Protein in Healthy, Low-Fat Foods

The table on the following page shows the number of grams of protein contained within various healthy, low fat foods. Most people require between 1.0 and 1.5 gms of protein for every kilogram they weigh, on a daily basis. Thus, if you weigh 70 kg (154 lbs), you would require between 70 105 gms of protein per day. The more you exercise (especially strength training), the more protein you require. Remember that, to find your weight in kilograms, simply divide your weight in pounds by 2.2.

Protein Foods with Little Fat

Food Chicken Turkey Chicken, broiled Most fish Tuna Tuna Kidney beans Corn Green peas White bread Typical breakfast cereal Tomatoes Most fruits Pasta, cooked Oysters Egg white Dairy cottage cheese 1% yogurt or 1% milk Soy milk, low-fat Soy cheese, low-fat Rice, cooked Green beans Baked potato Whole wheat bread Saltines Banana Bagel Amount 3 oz. 3 oz. 3 oz. cup 3 oz. cup cup cup 1 slice 1 serving 1 medium 1 serving 1 cup 6 medium 1 5-6 tbsp 8 oz. 8 oz. 1 oz. cup cup 1 medium 1 slice 4 crackers 1 medium 1 medium Grams of Protein 27 28 22.4 20 15.9 24 7.5 2.5 4.0 2.0 2-4 1.0 0.3 0.8 7 15.1 7 19.5 8.5 4 7 2.0 1.0 3.0 3.0 1.0 1.1 7