The dietary reference intake (DRI) of protein for adults in the United States is .8 grams per kilogram of body weight. While this daily recommendation can be met with a variety of foods, those highest in protein tend to be meats, fish, eggs and beans. While fruits, vegetables and grains do contain small amounts of protein, it would be difficult to reach the DRI without including some of the foods on the following list.
All protein values on this list are approximate, as they vary depending on the exact cut of meat and specific cooking procedures. Values are given with the idea that meats and fish would be trimmed of fat and cooked using a healthy method such as grilling or broiling. Values for beans are for those boiled in water without added fat.
Fish and Seafood
3 oz. canned light tuna, 22 g
3 oz. cod, 19 g
3 oz. haddock, 21 g
3 oz. perch, 21 g
3 oz. fresh shrimp, 18 g
3 oz. crab, 16 to 19 g depending on type
3 oz. perch, 21 g
3 oz. fresh clams, 22 g
3 oz. scallops, 14 g
3 oz. salmon, 17 to 22 g depending on type
Meats
3 oz. turkey (light or dark meat), 16 to 19 g depending on part chosen
3 oz. pork (top loin, tenderloin, sirloin, center loin, leg, shoulder), 19 to 24 g depending on cut
3 oz. chicken (dark or light meat), 22 to 24 g, depending on part chosen
3 oz. beef (top round, eye of round, bottom round, flank, tenderloin, T-bone, ground with less than 15 percent fat), 21 to 23 g depending on cut
3 oz. lamb (leg, loin, rib, shoulder), 20 to 26 g depending on cut
Dairy and Eggs
1 cup cottage cheese, 25 g
½ cup egg whites,12.3 g
½ cup plain non-fat yogurt, 10 to 13 g depending on brand, even higher for Greek yogurt
1 cup non-fat milk, 18 g
1 oz. heese (most types such as mozzarella, provolone, gruyere, Swiss, gouda), 6 to 8 g
2 hard-boiled eggs, 12 g
Beans and Bean Products
½ cup tempeh, 16.5 g
1 cup beans (navy, great northern, kidney, black, pinto), 14 to 17 g depending on type
1 cup split peas, 16 g
1 cup lentils, 16 g
6 oz. raw tofu, 14 g
Tips
Using the above DRI, you can determine the exact protein requirement for your weight. First, take your weight in pounds and divide it by 2.2. This will give you your weight in kilograms. Multiply that number by .8. This will be your recommended daily allowance of protein. Using this formula, a 130-lb. woman would need 47 g of protein per day and a 170-lb. man would need 62 g of protein per day.
References
- Dietary Reference Intakes
- The Complete Book of Food Counts; Nutribase; 2001
- The Power of Nutrient Dense Food; Patti Weiler, C.C.N.; 2005
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