As I discussed in a recent post, my diet has been trending toward a higher protein intake than in years past. Rarely do I consume less than 100 grams of protein. Most days I\u2019m considerably higher even eating only two meals. Those meals center around protein first and foremost with vegetables playing more of a supportive role.<\/p>\n
After so many years of following a Primal diet, I feel wholly confident in my ability to eat intuitively. I trust my body to guide my food decisions from meal to meal, day to day, and week to week, so I don\u2019t bother with tracking macros (the exact amounts of protein, carbs, and fat I eat each day). However, knowledge is power. You should have a sense of your protein and carb intake at least, even you\u2019re getting even if you ballpark it.<\/p>\n
Most folks don\u2019t have a clue what they\u2019re eating, though. Sure, they might read nutrition labels at the supermarket, but how many people know what\u00a0100-150 grams of protein look like in terms of actual food?<\/strong> Do you know how much protein is in a single chicken breast? How about a six-ounce steak? Three eggs, handful of nuts, or even vegetables?<\/p>\n Protein is measured by the gram weight of the protein itself, not the total volume of food you eat. This is a common point of confusion for people who are new to tracking their food. As you\u2019ll see, four ounces of steak is different protein-wise than four ounces of chicken breast or salmon. To determine how much protein a given food contains, you\u2019ll need an app like Cronometer (my current favorite) plus a food scale for precision.<\/strong> Measure all meat raw and make sure to select the correct entry (raw versus cooked) in your tracking app.<\/p>\n Even if you don\u2019t want to weigh and measure all your food, consider tracking just your protein intake for a few days. See what you\u2019re averaging. In my experience, almost everyone is eating less than they think, especially if they practice intermittent fasting.\u00a0<\/strong>Once you have a decent sense of what it takes to hit your daily protein goal, it\u2019s up to you whether you want to continue to track or not.<\/p>\n I\u2019ll save you some time and provide protein data for a bunch of common foods below. All values came from Cronometer. You\u2019ll notice right away that this list includes both animal- and plant-based sources of protein, including things like legumes and soy products that aren\u2019t strictly Primal. Don\u2019t take this to mean that I think animal and plant sources of protein are equivalent. There\u2019s no question that animal-based proteins are superior in terms of bioavailability and amino acid profiles.<\/strong> However, our Primal community includes individuals who self-identify as plant-based, vegetarian, or even vegan. I want them to eat enough protein, too, from the best possible sources. I\u2019ve thoroughly covered the question of plant-based diets vis a vis<\/em> Primal Blueprint recommendations in the past. Scroll to the end of the post for further reading on the topic.<\/p>\n \u00a0<\/p>\n Values provided for raw meat by weight.<\/em><\/p>\n Ground beef, 85% lean (4 oz.): 21 grams<\/p>\n Ground turkey, 93% lean (4 oz.): 21 grams<\/p>\n Chicken breast, boneless (4 oz.): 26 grams<\/p>\n Chicken thighs, boneless (4 oz.): 23 grams<\/p>\n Turkey breast (4 oz.): 26 grams<\/p>\n Porkchop (4 oz.): 25 grams<\/p>\n Pork shoulder (4 oz.): 21 grams<\/p>\n Steak, New York strip (4 oz.): 25 grams<\/p>\n Steak, ribeye (4 oz.): 22 grams<\/p>\n Ham (4 oz.): 23 grams<\/p>\n Venison (4 oz.): 24 grams<\/p>\n Beef liver (4 oz.): 23 grams<\/p>\n Beef heart (4 oz.): 21 grams<\/p>\n Beef tongue (4 oz.): 20 grams<\/p>\n Tuna, fresh (4 oz.): 28 grams<\/p>\n Salmon (4 oz.): 25 grams<\/p>\n Pollock (4 oz.): 22 grams<\/p>\n Trout (4 oz.): 23 grams<\/p>\n Oysters (4 oz.): 11 grams<\/p>\n Shrimp (4 oz.): 15 grams<\/p>\n Canned tuna (1 5-oz. can): 36 grams<\/p>\n Canned sardines (1 4.4-oz. can): 17 grams<\/p>\n Cottage cheese, full-fat, plain (1 cup): 23 grams<\/p>\n Cottage cheese, fat-free, plain (1 cup): 22 grams<\/p>\n Greek yogurt, full-fat, plain (1 cup): 22 grams<\/p>\n Greek yogurt, fat-free, plain (1 cup): 25 grams<\/p>\n Whole milk (1 cup): 8 grams<\/p>\n Skim milk (1 cup): 8 grams<\/p>\n Heavy whipping cream (2 Tbsp.): 1 gram<\/p>\n Cheddar cheese (1 oz.): 7 grams<\/p>\n Swiss cheese (1 oz.): 8 grams<\/p>\n Cream cheese, full-fat (1 oz.): 2 grams<\/p>\n Chicken egg (1 large): 6 grams<\/p>\n Duck egg (1): 9 grams<\/p>\n Quail egg (1): 1 gram<\/p>\n Tofu, firm (4 oz.): 14 grams<\/p>\n Tempeh (4 oz.): 23 grams<\/p>\n Natto (4 oz.): 22 grams<\/p>\n Lentils (1\/2 cup cooked): 9 grams<\/p>\n Split peas (1\/2 cup cooked): 8 grams<\/p>\n Black beans (1\/2 cup cooked): 8 grams<\/p>\n Kidney beans (1\/2 cup cooked): 8 grams<\/p>\n Pinto beans (1\/2 cup cooked): 8 grams<\/p>\n Chickpeas, aka garbanzo beans (1\/2 cup cooked): 7 grams<\/p>\n Green peas (1\/2 cup): 4 grams<\/p>\n Peanut Butter (2 Tbsp.): 7 grams<\/p>\n Almond Butter (2 Tbsp.): 7 grams<\/p>\n Almonds (1 oz.): 6 grams<\/p>\n Cashews (1 oz.): 5 grams<\/p>\n Macadamias (1 oz.): 2 grams<\/p>\n Walnuts (1 oz.): 4 grams<\/p>\n Chia seeds (1 oz.): 5 grams<\/p>\n Flax seeds (1 oz.): 5 grams<\/p>\n Hemp seeds (1 oz.): 9 grams<\/p>\n Pumpkin seeds (1 oz.): 9 grams<\/p>\n Sesame Seeds (1 oz.): 6 grams<\/p>\n Sunflower seeds (1 oz.): 6 grams<\/p>\n Spirulina powder (2 Tbsp.): 12 grams<\/p>\n Brussels sprouts (1 cup): 4 grams<\/p>\n Broccoli florets (1 cup): 3 grams<\/p>\n Asparagus (4 large spears): 2 grams<\/p>\n Green beans (1 cup): 2 grams<\/p>\n Spinach, raw (1 cup): 1 gram<\/p>\n White potatoes (1 medium): 4 grams<\/p>\n Sweet potatoes (1 medium): 2 grams<\/p>\n Blackberries (1 cup): 2 grams<\/p>\n Guava (1 fruit): 1-2 grams<\/p>\n Teff (1\/2 cup cooked): 5 grams<\/p>\n Amaranth (1\/2 cup cooked): 5 grams<\/p>\n Quinoa (1\/2 cup cooked): 4 grams<\/p>\n Wild rice (1\/2 cup cooked): 3 grams<\/p>\n This is obviously not a complete list of every protein-containing you might eat. Protein powders, especially whey protein, are convenient and usually highly bioavailable sources of essential amino acids. I didn\u2019t include them here because protein content varies by brand, but you can usually expect 20-30 grams per serving. I also avoided the bevy of fake meat alternatives. In part that\u2019s because they also vary widely in protein offerings, but more to the point, many of them contain objectionable ingredients such that I can\u2019t in good conscience list them here.<\/p>\n Finally, let\u00a0me put in a plug for looking seriously at insects as an option. Unless you grew up in a culture that values insects as a food staple, you\u2019re probably shaking your head right now, but insects win big points both for sustainability and nutrition!<\/p>\n Check out our recipe collection\u00a0for tons of fantastic ideas for protein-centered meals.<\/p>\n A good rule of thumb is to aim for a minimum of 0.7 to 1 gram per pound of lean body mass for overall health. For building muscle, research suggests 0.8 g\/lb (1.6 g\/kg) of body weight is a good target.<\/p>\n There\u2019s not really an upper limit, though at some point you start to get diminishing returns. The myth that you shouldn\u2019t consume more 30 grams of protein at a time because that\u2019s all your body can assimilate is just that \u2013 a myth.<\/p>\n While I generally recommend opting for whole foods first, protein powders can provide convenient options for meal replacements or snacks. Whey protein is the most bioavailable. Even though it is derived from dairy, many people who are lactose intolerant tolerate whey protein powders.<\/p>\n It\u2019s extremely difficult to be both vegan and Primal. Most vegan-friendly foods that contain non-negligible protein are borderline Primal at best. That said, legumes, nuts, and seeds of all kinds, plus teff, quinoa, amaranth, and vegan protein powders will be your best bets.<\/p>\nHow to Measure Protein Intake<\/h2>\n
How Much Protein Is in Meat?<\/strong><\/h2>\n
Protein in Seafood<\/h2>\n
Protein in Common Dairy Products<\/h2>\n
Are Eggs High in Protein?<\/h2>\n
Plant-based Protein: Legumes and Soy<\/strong><\/h2>\n
Nuts and Seeds<\/h2>\n
Fruits and Vegetables with the Most Protein\u00a0<\/strong><\/h2>\n
Gluten-free Ancient Grains, Pseudograins, Grasses<\/h2>\n
Further Reading<\/strong><\/h2>\n
Protein FAQ<\/h2>\n
How much protein do I need?<\/h3>\n
How much protein is too much?<\/h3>\n
Is protein powder good for you?<\/h3>\n
Best vegan protein sources?<\/h3>\n
\nAbout the Author<\/span>
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