The U.S. Food and Drug Administration doesn't require companies to list the percentage daily value of protein on most foods, but labels do need to state the grams of protein per serving. You can still calculate how much protein you've consumed compared to your Recommended Dietary Allowance. "Most adults in the United States get more than enough protein to meet their needs," according to the Centers for Disease Control and Prevention. People with certain kidney diseases may need to make sure they're not getting too much.
Step 1
Weigh, measure or count the amount of food you're planning to eat, in the same units listed after "Serving Size" on the label. For example, weigh a food in grams if the label states the serving size in grams. Measure the food in cups if the label states the serving size in cups.
Step 2
Divide the amount you're eating by the serving size on the label to calculate how much you're eating compared to one serving.
Step 3
Multiply the result from Step 2 by the amount of protein listed on the label, to calculate the amount of protein in what you're eating, expressed in grams. To find the amount on the label, look for the word "Protein" followed by the number of grams, just above a wide horizontal line on the label. If the label specifies different amounts depending on how you prepare the food, choose the appropriate amount. For example, if you're combining milk and pudding mix to make a serving of pudding, choose the amount listed for pudding mix prepared with milk. If that's not listed, calculate the amount of protein from the pudding mix and milk labels separately and add them together.
Step 4
Calculate the amount of protein contained in the foods you eat during one day, then compare the total to your Recommended Dietary Allowance. The RDA for women over age 19 is 46 grams a day and for men over age 19, 56 grams a day, according to the article "Protein" on the website of the Centers for Disease Control and Prevention.
Things You'll Need
- Scale or measuring cups or measuring spoons
- Calculator
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