Protein Calculator

Protein is essential to a well-balanced diet.

Find out how much protein your body needs by entering your information below.

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Protein Sources

Food Portion Size Protein (grams)
Milk 1 cup 8
Cottage Cheese 1/2 cup 12
Cheddar Cheese 1 ounce 7
Yogurt 1 cup 9
Egg/Egg White 2 large 13/7
Tofu 4 ounces 8
Fish 3 ounces 23
Chicken 3 ounces 23
Turkey 3 ounces 24
Pork 3 ounces 25
Beef 3 ounces 25
Beans 1 cup 11-20
Peanut Butter 1 tablespoon 4

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