Protein
There is a range of Protein Daily Needs according to your unique health level. It is recommended to speak with your Health Care Team to determine what amount if right for you.
In general the Recommended Daily Allowance ( RDA) is:
Adults:
- 0.37-0.82 per pound of body weight ( 0.8-1.8 X kg body weight )
- ie 125 lb adult X .37-.82= 46-103 g/ day
Children:
- 1-to-3-year old 0.55 grams per pound of body weight
- 4-6 year olds 0.5 grams per pound of body weight
- 7-14 year old 0.45 grams per pound of body weight
- 15-18 year old boys 0.4 grams per pound of body weight
- >15 year old girls and > 18 year old boys 0.36 grams per pound of body weight, the same as for adults.
High protein diet includes foods like eggs, milk, spinach, soybean, quinoa, meat, fish, whole grains, rice, beans, legumes, corn, oats, peas and peanut butter which are good sources of high protein.
| Description | Weight (g) |
Measure | Content per Measure (g) |
| Alfalfa seeds, sprouted, raw | 33 | 1 cup | 1.32 |
| Artichokes, (globe or French), cooked, boiled, drained, without salt | 120 | 1 medium | 4.18 |
| Asparagus, canned, drained solids | 72 | 4 spears | 1.54 |
| Asparagus, cooked, boiled, drained | 60 | 4 spears | 1.55 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 5.31 |
| Avocados, raw, California | 28.35 | 1 oz | 0.60 |
| Avocados, raw, Florida | 28.35 | 1 oz | 0.45 |
| Beans, baked, canned, plain or vegetarian | 254 | 1 cup | 12.17 |
| Beans, baked, canned, with pork and tomato sauce | 253 | 1 cup | 13.05 |
| Beans, black, mature seeds, cooked, boiled, without salt | 172 | 1 cup | 15.24 |
| Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt | 165 | 1 cup | 5.23 |
| Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 14.43 |
| Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, | 172 | 1 cup | 13.30 |
| Beans, Kidney beans, red, mature seeds, canned | 256 | 1 cup | 13.44 |
| Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 15.35 |
| Beans, Lima beans, large, mature seeds, canned | 241 | 1 cup | 11.88 |
| Beans, Lima beans, large, mature seeds, cooked, boiled, without salt | 188 | 1 cup | 14.66 |
| Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt | 124 | 1 cup | 2.52 |
| Beans, Mung beans, mature seeds, sprouted, raw | 104 | 1 cup | 3.16 |
| Beans, Navy beans, mature seeds, cooked, boiled, without salt | 182 | 1 cup | 15.83 |
| Beans, Pinto beans, mature seeds, cooked, boiled, without salt | 171 | 1 cup | 14.04 |
| Soybeans, mature cooked, boiled, without salt | 180 | 1 cup | 22.23 |
| Beans, Snap beans, green, canned, regular pack, drained solids | 135 | 1 cup | 1.55 |
| Beans, Snap beans, green, cooked, boiled, drained, without salt | 125 | 1 cup | 2.36 |
| Beans, White beans, mature seeds, canned | 262 | 1 cup | 19.02 |
| Beet greens, cooked, boiled, drained, without salt | 144 | 1 cup | 3.70 |
| Beets, canned, drained solids | 170 | 1 cup | 1.55 |
| Broccoli, raw | 88 | 1 cup | 2.62 |
| Broccoli, cooked, boiled, drained, without salt | 156 | 1 cup | 4.65 |
| Beets, cooked, boiled, drained | 170 | 1 cup | 2.86 |
| Beets, cooked, boiled, drained | 50 | 1 beet | 0.84 |
| Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt | 170 | 1 cup | 2.65 |
| Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt | 119 | 1 cup | 1.79 |
| Cabbage, cooked, boiled, drained, without salt | 150 | 1 cup | 1.53 |
| Cabbage, raw | 70 | 1 cup | 1.01 |
| Cabbage, red, raw | 70 | 1 cup | 0.97 |
| Carrots, cooked, boiled, drained, without salt | 156 | 1 cup | 1.70 |
| Carrots, frozen, cooked, boiled, drained, without salt | 146 | 1 cup | 1.74 |
| Carrots, raw | 110 | 1 cup | 1.13 |
| Cauliflower, cooked, boiled, drained, without salt | 124 | 1 cup | 2.28 |
| Cauliflower, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 2.90 |
| Cauliflower, raw | 100 | 1 cup | 1.98 |
| Celery, cooked, boiled, drained, without salt | 150 | 1 cup | 1.25 |
| Celery, raw | 120 | 1 cup | 0.90 |
| Corn, sweet, white, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
| Corn, sweet, yellow, canned, vacuum pack, regular pack | 210 | 1 cup | 5.06 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt | 77 | 1 ear | 2.56 |
| Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 164 | 1 cup | 4.51 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | 63 | 1 ear | 1.96 |
| Cucumber, peeled, raw | 119 | 1 cup | 0.68 |
| Cucumber, with peel, raw | 104 | 1 cup | 0.72 |
| Dandelion greens, cooked, boiled, drained, without salt | 105 | 1 cup | 2.10 |
| Endive, raw | 50 | 1 cup | 0.63 |
| Garlic, raw | 3 | 1 clove | 0.19 |
| Lentils, mature seeds, cooked, boiled, without salt | 198 | 1 cup | 17.86 |
| Lettuce, cos or romaine, raw | 56 | 1 cup | 0.91 |
| Lettuce, iceberg (includes crisphead types), raw | 55 | 1 cup | 0.56 |
| Lettuce, looseleaf, raw | 56 | 1 cup | 0.73 |
| Mushrooms, canned, drained solids | 156 | 1 cup | 2.92 |
| Mushrooms, cooked, boiled, drained, without salt | 156 | 1 cup | 3.39 |
| Mushrooms, raw | 70 | 1 cup | 2.03 |
| Mustard greens, cooked, boiled, drained, without salt | 140 | 1 cup | 3.16 |
| Okra, cooked, boiled, drained, without salt | 160 | 1 cup | 2.99 |
| Okra, frozen, cooked, boiled, drained, without salt | 184 | 1 cup | 3.83 |
| Olives, ripe, canned (small-extra large) | 22 | 5 large | 0.18 |
| Onions, cooked, boiled, drained, without salt | 210 | 1 cup | 2.86 |
| Onions, dehydrated flakes | 5 | 1 tbsp | 0.45 |
| Onions, raw | 110 | 1 whole | 1.28 |
| Onions, spring or scallions (includes tops and bulb), raw | 100 | 1 cup | 1.83 |
| Parsley, raw | 10 | 10 sprigs | 0.30 |
| Parsnips, cooked, boiled, drained, without salt | 156 | 1 cup | 2.06 |
| Peas, edible-podded, cooked, boiled, drained, without salt | 160 | 1 cup | 5.23 |
| Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 160 | 1 cup | 5.60 |
| Peas, green, canned, regular pack, drained solids | 170 | 1 cup | 7.51 |
| Peppers, hot chili, green, raw | 45 | 1 pepper | 0.90 |
| Peppers, hot chili, red, raw | 45 | 1 pepper | 0.90 |
| Peppers, sweet, green, cooked, boiled, drained, without salt | 136 | 1 cup | 1.25 |
| Peppers, sweet, green, raw | 119 | 1 pepper | 1.06 |
| Peppers, sweet, red, raw | 119 | 1 pepper | 1.06 |
| Potato, baked, flesh and skin, without salt | 202 | 1 potato | 5.05 |
| Potatoes, baked, flesh, without salt | 156 | 1 potato | 3.06 |
| Potatoes, boiled, cooked in skin, flesh, without salt | 136 | 1 potato | 2.54 |
| Potatoes, boiled, cooked without skin, flesh, without salt | 135 | 1 potato | 2.31 |
| Potatoes, hashed brown, home-prepared | 156 | 1 cup | 3.78 |
| Pumpkin, canned, without salt | 245 | 1 cup | 2.70 |
| Pumpkin, cooked, boiled, drained, without salt | 245 | 1 cup | 1.76 |
| Radishes, raw | 4.5 | 1 radish | 0.03 |
| Spinach, canned, drained solids | 214 | 1 cup | 6.01 |
| Spinach, cooked, boiled, drained, without salt | 180 | 1 cup | 5.35 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 190 | 1 cup | 5.97 |
| Spinach, raw | 30 | 1 cup | 0.86 |
| Squash, summer, all varieties, cooked, boiled, drained, without salt | 180 | 1 cup | 1.64 |
| Squash, summer, all varieties, raw | 113 | 1 cup | 1.33 |
| Squash, winter, all varieties, cooked, baked, without salt | 205 | 1 cup | 1.82 |
| Squash, winter, butternut, frozen, cooked, boiled, without salt | 240 | 1 cup | 2.95 |
| Sweet potato, canned, vacuum pack | 255 | 1 cup | 4.21 |
| Sweet potato, cooked, baked in skin, without salt | 146 | 1 potato | 2.51 |
| Sweet potato, cooked, boiled, without skin, without salt | 156 | 1 potato | 2.57 |
| Tomatoes, red, ripe, canned, stewed | 255 | 1 cup | 2.42 |
| Tomatoes, red, ripe, canned, whole, regular pack | 240 | 1 cup | 2.21 |
| Tomatoes, red, ripe, raw, year round average | 180 | 1 cup | 1.53 |
| Tomatoes, sun-dried | 2 | 1 piece | 0.28 |
| Tomatoes, sun-dried, packed in oil, drained | 3 | 1 piece | 0.15 |
| Watermelon, raw | 286 | 1 wedge | 1.77 |
Protein content of other High Protein Vegetarian Foods
| Description | Weight (g) |
Measure | Content per Measure (g) |
| Buckwheat flour, whole-groat | 120 | 1 cup | 15.14 |
| Buckwheat groats, roasted, cooked | 168 | 1 cup | 5.68 |
| Bulgur, cooked | 182 | 1 cup | 5.61 |
| Bulgur, dry | 138 | 1 cup | 11.70 |
| Cornmeal, degermed, enriched, yellow | 140 | 1 cup | 17.21 |
| Cornmeal, whole-grain, yellow | 122 | 1 cup | 9.91 |
| Noodles, chinese, chow mein | 45 | 1 cup | 3.77 |
| Oat bran, cooked | 219 | 1 cup | 7.03 |
| Oat bran, raw | 94 | 1 cup | 16.26 |
| Peanut butter, smooth style, with salt | 16 | 1 tbsp | 4.03 |
| Quinoa, cooked | - | 1 cup | 11 |
| Rice, brown, long-grain, cooked | 125 | 195 | 5.03 |
| Rice, white, long-grain, regular, cooked | 158 | 195 | 4.25 |
| Spaghetti, cooked, enriched, without added salt | 140 | 1 cup | 6.68 |
| Spaghetti, whole-wheat, cooked | 140 | 1 cup | 7.46 |
| Tempeh | 225 | 1 cup | 31 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride | 81 | 1/4 block | 6.51 |
| Wheat flour, white, all-purpose, enriched, bleached | 125 | 1 cup | 12.91 |
| Wheat flour, whole-grain | 125 | 1 cup | 16.44 |
| Wheat flour, white, bread, enriched | 125 | 137 | 16.41 |
| Whole wheat bread | 2 slices | 2 slices | 5 |
| Veggie burger | 1 patty | 1 patty | 5-24 |
Source: USDA Nutrient Database for Standard Reference, Release 15
Did you know?
Mussels offer several health benefits. They are high in B12 vitamins and provide a readily absorbed source of many other B & C vitamins, amino acids, vital minerals including iron, manganese, phosphorus, potassium, selenium and zinc. They have more Omega 3 fatty acids than any other shellfish and far more than any other popular meat choice today. Mussels are much lower in Omega 6 fatty acids than any other popular meat choice.
As an extra-lean meat, mussels are also low in sodium, fat and cholesterol and high in protein. Fifteen (15) mussels provide the equivalent protein of a 6-oz. steak. The chart below compares some popular protein choices.
6 oz portion Cooked with no Fat or Skin
| Blue Mussel | T-Bone Steak | Chicken | Turkey | |
|---|---|---|---|---|
| Calories | 292 | 300 | 402 | 312 |
| Protein | 40.4g | 48g | 48g | 48g |
| Fat | 8g | 12g | 24g | 12g |
| Carbohydrates | 12g | 0 | 0 | 0 |
| Cholesterol | 96mg | 102mg | 150mg | 144mg |
| Calcium | 56.2mg | 33.6mg | 40.2mg | 54mg |
| Magnesium | 63mg | 40.2mg | 37.2mg | 40.2mg |
| Phosphorous | 484mg | 373.2mg | 277.2mg | 342.6mg |
| Potassium | 456 mg | 606mg | 398.4mg | 487.2mg |
| Iron | 11.4mg | 3mg | .24mg | 4.2mg |
| Omega 3 Fatty Acids | 1472mg | 37.2mg | 420mg | 285.6mg |
| Omega 6 Fatty Acids | 61.2mg | 290mg | 4248mg | 2940mg |
*This is chart is based on information provided by:
NutritionData; Know What you Eat:
1 lb. of mussels, in the shell, yields 3.5 -6.0 oz. of cooked mussel meat.
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