Function: Protein has many important functions. It helps to repair muscles, tissues and cells, allows metabolic reactions to take place, provides structure, helps with immunity and provides energy.
Deficiency: The symptoms of protein deficiency include: brittle skin and nails, feeling weak and or hungry, muscle loss, weakened immune system, edema (swelling), anemia.
Toxicity: The symptoms of too much protein include: nausea, headache, mood changes, fatigue, low blood pressure, diarrhea, slow heart rate, weakness, and fatigue.
Food Sources
| FOOD SOURCES | AMOUNT | # of Grams |
| Meats, Poultry and Fish | ||
| Chicken, Turkey, Pork, Lamb | 1 ounce | 7 |
| Fish, tuna | 1 ounce | 7 |
| Seafood (crab, lobster, shrimp) | 1 ounce | 6 |
| Egg | 1 | 6 |
| Beef or Turkey Jerky | 1 oz dried | 10-15 |
| FOOD SOURCES | AMOUNT | # of Grams |
| Dairy Products | ||
| Cow’s Milk, non- fat | 1 cup | 8 |
| High protein, ultra-filtered milk, fat free or 1% | 1 cup | 13 |
| Greek yogurt, plain, nonfat light | 6 ounces | 12-18 |
| Plain, low fat yogurt | 6 ounces | 5 |
| Cottage cheese | ½ cup | 13 |
| Sugar Free Pudding (made with skim or 1% milk) | ½ cup | 4 |
| Cheese, hard (low fat) | 1 ounce | 7 |
| Almond milk | 1 cup | 1 |
| FOOD SOURCES | AMOUNT | # of Grams |
| Legumes and Nuts | ||
| Sunflower seeds | 1 ounce | 5 |
| Almonds, dry roasted | 1 ounce | 6 |
| Cashews, dry roasted | 1 ounce | 4 |
| Peanuts, dry roasted | 1 ounce | 7 |
| Peanut Butter, smooth | 2 tablespoons | 7 |
| Peanut Butter powder (PB2) | 2 tablespoons | 8 |
| Hummus | ⅓ cup | 7 |
| Lima Beans | ½ cup | 7 |
| Beans (kidney, black, cannellini, navy) | ½ cup | 8 |
| Refried beans | ½ cup | 6 |
| FOOD SOURCES | AMOUNT | # of Grams |
| Whole grains | ||
| Whole wheat bread | 1 ounce slice | 3 |
| Brown rice, cooked | ⅓ cup | 3 |
| Cereal | ½ cup hot or ¾ cup cold | 7-15 |
| Quinoa cooked | ½ cup | 6 |
| FOOD SOURCES | AMOUNT | # of Grams |
| Vegetable and Soy Protein | ||
| Soy milk, plain or vanilla | 8 ounces | 7 |
| Tofu | 1 ounce | 3 |
| Edamame, dry roasted | 1 ounce | 13 |
*Work with your dietitian to calculate your individual protein needs.
