Protein Chart
This information is for educational
purposes only. You are responsible for the actions you take with the information you
receive.
Menopausal women need 30-40 grams a day. Check
the chart below to help you get adequate protein for optimal health in your mind,
emotions, and body.
| Food |
Serving size |
Protein g. |
| Grains - cooked and flour products |
| Brown Rice |
1/2 c. |
2 g |
| Wild Rice |
1/2 c. |
5 g |
| Millet |
1/2 c. |
1 g |
| Bulgur |
1/2 c. |
3 g |
| Buckwheat |
1/2 c. |
5 g |
| Spelt - rolled |
1/2 c. |
3 g |
| Oats - rolled |
1/2 c. |
3 g |
| Cous Cous |
1/2 c. |
7 g |
| Whole Grain pancake |
1- 4" |
3 g |
| Corn Tortillas |
2 6" |
1 g |
| Wheat Tortillas |
1 10" |
5 g |
| Sourdough Bread |
1slice |
2 g |
| Whole Wheat Bread |
1 slice |
3 g |
| Whole Wheat Pasta |
1 c. |
18g |
| Pasta - enriched |
1 c. |
6 g |
| Corn Meal Bread |
2" sq. |
3 g |
| Bagel - whole grain |
1 |
9 g |
| Blue Corn Chips |
1 oz. |
3 g |
| Gardenburger |
1 |
6 g |
| |
| Dried Beans/Peas - cooked |
| Lentils |
1/2 c. |
8 g |
| Split Peas |
1/2 c. |
6 g |
| Garbonzo Beans |
1/2 c. |
8 g |
| Hummus |
2 Tbls. |
3 g |
| Kidney Beans |
1/2 c. |
6 g |
| Black Beans |
1/2 c. |
5 g |
| Pinto Beans - refried |
1/2 c. |
6 g |
| |
| Soy products |
| Soymilk |
8 oz. |
6 g |
| Tofu |
4 oz. |
9 g |
| TVP - dry |
2 oz. |
14g |
| |
|
|
| Dairy |
| Yogurt |
1 c. |
8 g |
| Cream Cheese |
1 oz. |
7 g |
| Cheddar Cheese |
1 oz. |
7 g |
| Cottage Cheese |
1/4 c. |
7 g |
| Egg |
1 |
6 g |
|
| Food |
Serving size |
Protein g. |
| Seeds/Nuts |
| Almonds |
1/4 c. |
5 g |
| Peanuts |
1/4 c. |
8 g |
| Pinenuts |
1/4 c. |
8 g |
| Sunflower Seeds |
1 Tbls. |
2 g |
| Pumpkin Seeds |
3 Tbls. |
6 g |
| Peanut Butter |
2 Tbls. |
8 g |
| Tahini (Sesame butter) |
2 Tbls. |
6 g |
| |
| Miscellaneous |
| Spirulina |
1 heaping tsp. or 5000 mg capsules |
5 g |
| Ricemilk |
8 oz. |
1 g |
| Hijiki |
100 g - 3 1/2 oz. |
7 g |
| Kombu |
100 g - 3 1/2 oz. |
5 g |
| Nori |
100 g - 3 1/2 oz. |
5 g |
| Miso |
1 Tbls |
2 g |
| Fruits |
| most fruits have less than 2 g per
serving |
| Dried Apricot |
4 oz. |
5 g |
| Avocados |
1 |
4 g |
| Papaya |
1 |
2 g |
| |
| Veges |
| most veges have 2g or less of
protein per serving |
| Collard/Dandelion |
1 c. |
5 g |
| Broccoli |
1 c. |
5 g |
| Kale |
1 c. |
4 g |
| Corn on the cob |
1 ear |
3 g |
| Cauliflower |
1 c. |
3 g |
| Potato - baked |
1 large |
4 g |
| |
| Seafood/Poultry/Meat |
| Shrimp |
4 oz. |
20 |
| Fillet of White Fish |
4 oz. |
20 |
| Fresh Salmon |
4 oz. |
25 |
| Salmon canned |
4 oz. |
20 |
| Tuna Canned |
4 oz. |
28 |
| Chicken or turkey |
4 oz. |
23 |
| Beef |
4 oz. |
20 |
Compiled by Linda Kingsbury from:
Food package labeling, Nutrition Almanac by Nutrition Search, Inc., Special Delivery by
Rahima Baldwin
This information is for educational
purposes only. You are responsible for the actions you take with the information you
receive. |
