Portion Your Protein

Today you learned about protein sources and you calculated how much protein you need. Now’s the time for you to put it all together!

Unfortunately that big juicy t-bone steak you were eyeing is not actually a single serving of protein. A recommended serving of cooked protein is actually only 2-3 ounces, which is approximately the size of a deck of cards. Typically, there are 7-9 grams of protein per ounce of meat, depending on how lean the meat is.

Let’s take a look at how much protein there is in some of our favorite healthy sources:

  • 3 oz. chicken = 24 grams protein
  • 3 oz. extra lean ground beef = 22 grams protein
  • 3 oz. tilapia = 22 grams protein
  • 3 oz. extra-firm tofu = 9 grams protein
  • 1 large egg = 6 grams protein
  • 2 egg whites = 8 grams protein
  • 1 cup skim milk = 8 grams protein
  • ½ cup black beans = 7 grams protein
  • ¼ cup almonds = 8 grams protein
  • 2 tbsp. peanut butter = 8 grams protein

Sources: