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Good Sources of Protein
| Meat and Fish |
Portion
Size |
Protein
(g) |
Kcal |
| Beef, lean fillet streak |
105g |
31g |
197 |
| Chicken Breast Grilled |
130g |
39g |
191 |
| Turkey |
140g |
47g |
214 |
| Mackerel Grilled |
150g |
31g |
359 |
| Tuna |
100g |
24g |
99 |
| Cod |
120g |
25g |
113 |
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| Dairy Products |
Portion
Size |
Protein
(g) |
Kcal |
| Cheddar Cheese |
40g |
10g |
165 |
| Cottage Cheese |
112g |
15g |
110 |
| Skimmed Milk |
200ml |
7g |
66 |
| Low fat yoghurt |
150g |
6g |
135 |
| Eggs |
1 egg |
8g |
90 |
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|
|
| Nuts and Seeds |
Portion
Size |
Protein
(g) |
Kcal |
| Roasted Peanuts |
50g |
12g |
301 |
| Peanut Butter |
20g |
5g |
125 |
| Cashew Nuts |
50g |
10g |
306 |
| Sesame Seeds |
24g |
4g |
144 |
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|
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|
| Pulses |
Portion Size |
Protein (g) |
Kcal |
| Baked Beans |
205g |
10g |
166 |
| Red Lentils |
120g |
9g |
120 |
| Kidney Beans |
120g |
10g |
124 |
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| Soya and Quorn |
Portion Size |
Protein (g) |
Kcal |
| Soya Mince |
30g |
13g |
79 |
| Tofu Burger |
60g |
5g |
71 |
| Quorn Mince |
120g |
12g |
86 |
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| Grains and Cereals |
Portion Size |
Protein (g) |
Kcal |
| Wholemeal Bread |
2 slices |
6g |
164 |
| Pasta |
230g |
7g |
198 |
How much Protein
Every Day RDA
- 0.8 grams per kilo of bodyweight per day
Strength and Speed Athletes
- Maintenance 1.2 to 1.4 grams per kilo of bodyweight
per day
- Building 1.4 to 1.6 grams per kilo of bodyweight per
day
Bodybuilders
- Maintenance 1.4 grams per kilo of bodyweight per day
- Building 1.6 grams per kilo of bodyweight per day
- Tapering 2.0 grams per kilo of bodyweight per day
- Cutting 2.0 grams per kilo of bodyweight per day
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