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