Protein is found in a wide variety of animal and plant foods. Animal-based protein foods include:

  • Seafood
  • Meat
  • Poultry
  • Eggs
  • Dairy products

Plant sources of protein include:

  • Beans and peas
  • Nuts
  • Seeds
  • Soy products
  • Leafy green vegetables
  • Whole grains

The daily recommended intake for protein differs per individual and depends on a variety of factors, such as health status and physical activity. The daily recommended intake for older adults is estimated at 1.2 grams of protein per kilogram of bodyweight, per day (2.65 grams per pound per day); however, this may differ depending on health, chronic diseases, and activity level.

Calculate Your Protein Requirements

Learn how to calculate your protein requirements by bodyweight:

  • 100 lbs: 55 grams
  • 150 lbs: 82 grams
  • 200 lbs: 109 grams
  • 250 lbs: 136 grams

Information on the amount of protein per serving helps to compose a diet that reaches your requirements.

Learn how different foods can help you meet your specific protein requirements:

Animal-based foods

  • Fish: 20-25 g per 3.5 oz
  • Meat: 20-25 g per 3.5 oz
  • Poultry: 20-25 g per 3.5 oz
  • Eggs: 6 g per egg
  • Milk (skim, 1%, 2%, whole): 8 g per cup
  • Regular yogurt: 6-8 g per 6 oz
  • Greek yogurt: 13-17 g per 6 oz
  • Ice cream: 2.5 g per 1/2 cup
  • Cheese: 3.5-7.5 g per slice

Plant-based foods

  • Beans (black beans, chickpeas, soy beans, kidney beans): 10-15 g per cup
  • Peas: 8.5 g per cup
  • Nuts (cashews, almonds, pecans, hazelnuts): 3-7 g per oz
  • Seeds (sunflower seeds, sesame seeds, pumpkin seeds): 5 g per oz
  • Tofu: 3-4 g per oz
  • Soy milk: 5-7 g per cup

The information provided is not meant to replace the advice of a medical professional. If you have any questions or concerns, please talk to a doctor or dietitian about your nutritional needs. Find a registered dietitian today.