How Much Protein Do We Need?

[shirleyujest]

Adult man, adult woman, child? How much is enough?

Someone said an adult woman needs 90g. It seems hard to get that much even with nuts and beans w/o consuming large amounts of meat esp. now that we substitute rice items for wheat items.

[tarnalberry]

Well, there are gluten free grains that are higher in protein content than wheat - wheat really isn't special in it's protein content. And your needs will vary depending on your body (it's natural state, what you're doing with it, any stresses it's under, etc.)

But, for instance, if I'm eating 1600 calories per day, and want 25% of my calories to be protein, I need 400 calories from protein - or 100 grams. While meat is the easiest way to get this, there are other ways. Actually, you don't need *that* much meat - half a chicken breast gives you 25g of protein - approximately 3oz of almost any meat gives you 20-25g of protein. That's a quarter of my needs for the day. (A cup of edamame will get you the same amount of protein.)

But a cup of beans or lentils will get you another 15-20g (depending on the bean).

If you can do dairy, a cup of yogurt gives you 13g, and an ounce of cheese around 7g.

An egg will give you 7g as well.

Peanuts are around 7g a serving.

Peas are around 7g per cup.

Rice, buckwheat, and quinoa are all around 5-8g per cup (cooked).

And most vegetables start coming in around 5g per cup as well.

So, if you want to avoid meat and dairy, and get a cup of beans, a cup of lentils, a cup of quiona, a serving of nuts, and three cups of vegetables in your day, and you have 60-75g of protein right there.

For some people, that's enough. I know I need more, which is why I'll add something like two eggs and a bit of meat in the day. (I aim for 30% calories from protein, 120g.)

It does mean picking your food wisely to get enough protein, but it's not by any means impossible.

[Nancym]

I hear ranges going from .50 - 1.0 gram per kg of body weight (probably even more). Vegans tend to defend the low end of the range, body builders and low carbers defend the upper range. I go for about .8 - 1.0 per kg of desired body weight (not actual).

[Foxfire62]

Well, there are gluten free grains that are higher in protein content than wheat - wheat really isn't special in it's protein content. And your needs will vary depending on your body (it's natural state, what you're doing with it, any stresses it's under, etc.)

But, for instance, if I'm eating 1600 calories per day, and want 25% of my calories to be protein, I need 400 calories from protein - or 100 grams. While meat is the easiest way to get this, there are other ways. Actually, you don't need *that* much meat - half a chicken breast gives you 25g of protein - approximately 3oz of almost any meat gives you 20-25g of protein. That's a quarter of my needs for the day. (A cup of edamame will get you the same amount of protein.)

But a cup of beans or lentils will get you another 15-20g (depending on the bean).

If you can do dairy, a cup of yogurt gives you 13g, and an ounce of cheese around 7g.

An egg will give you 7g as well.

Peanuts are around 7g a serving.

Peas are around 7g per cup.

Rice, buckwheat, and quinoa are all around 5-8g per cup (cooked).

And most vegetables start coming in around 5g per cup as well.

So, if you want to avoid meat and dairy, and get a cup of beans, a cup of lentils, a cup of quiona, a serving of nuts, and three cups of vegetables in your day, and you have 60-75g of protein right there.

For some people, that's enough. I know I need more, which is why I'll add something like two eggs and a bit of meat in the day. (I aim for 30% calories from protein, 120g.)

It does mean picking your food wisely to get enough protein, but it's not by any means impossible.

My nutritionist is making me eat a lot of protein since I've become so jittery lately. Is there a reason for that? I was constipated a few months ago and didn't eat, thereby losing weight, so I know she wants to put meat on my bones, but is there another reason?

[tarnalberry]

My nutritionist is making me eat a lot of protein since I've become so jittery lately. Is there a reason for that? I was constipated a few months ago and didn't eat, thereby losing weight, so I know she wants to put meat on my bones, but is there another reason?

Did she not say *why* you should eat more protein? I would call her back and ask her if she didn't give you any explanation. If I had to guess, I'd say she suspected hypoglycemia, but I'd ask, because "eat more protein" is one of the standard pieces of advice, and is true, but I find is too simplistic for good implementation.

[trowelwizard]

Celiacs need more protein because of problems with correct absorption. Poultry and some dairy products like mozzarella and cottage cheese are the best ways to get the essential amino acid tryptophan, which exists in other foods but does not transport as well in celiacs. Tryptophan is the precursor to seratonin and melatonin, so a variety of psychological and sleep disorders can arise from a deficiency. Chicken contains basically as much as turkey. The Thanksgiving dinner sleeping effect is from the carb overload, not the tryptophan. Cook up a big gluten-free Thanksgiving dinner and you will get vitamin A from the yams, potassium from the mashed potatoes, tryptophan from the turkey, antioxidants from the cranberry sauce, and vitamins, minerals and antioxidants from the pecan pie. Doesn't that sound better than quinoa?

[tarnalberry]

Doesn't that sound better than quinoa?

You clearly need a better quinoa recipe!

[shirleyujest]

Reading these responses it seems to reinforce what I was thinking... that we do need meat to get enough protein. Not saying huge quantities, 3oz. tuna, chicken or whatever at lunch and dinner is enough, but if we try to get enough with legumes, eggs, nuts, soy, seeds and non-g grains we'll pretty much have to consume 3000-4000 calories/day.

[lorka150]

Reading these responses it seems to reinforce what I was thinking... that we do need meat to get enough protein. Not saying huge quantities, 3oz. tuna, chicken or whatever at lunch and dinner is enough, but if we try to get enough with legumes, eggs, nuts, soy, seeds and non-g grains we'll pretty much have to consume 3000-4000 calories/day.

I disagree. I am a vegan and a certified personal trainer, I eat for fitness along with everything else. I get more than enough protein through plant based foods. I do not consume any animal products, including dairy and eggs.

[sc2987]

I am vegan and possibly coeliac (only recently developed symptoms). I eat virtually no wheat/soya anyway, and still manage to get plenty of protein.

I note someone said above that coeliacs need more protein due to malabsorption - would this not only apply to those not following a gluten-free diet (or with symptoms)? If you cannot be diagnosed when eating gluten-free then presumably your intestine is functioning perfectly normally?

Anyway, here is a link to a very interesting online version of a book which explains why people don't need to be as worried about protein as they think they do on a vegan diet (even without beans!). I think the author has a great way of analogising to help explain the concepts to a non-scientfic audience, but it's full of journal references as well if you want to check them out.

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Dr. Harris' conclusion is that if you get enough calories, you're pretty certain of getting enough protein, so no need to worry.

[ilikechaitea04]

Hey there! I work at a health food store with a licensed nutritionist.

** Rule of thumb for protein is to eat half your weight in grams of protein a day.

For example a 120 lb person needs 60 grams per day

[shirleyujest]

Hey there! I work at a health food store with a licensed nutritionist.

** Rule of thumb for protein is to eat half your weight in grams of protein a day.

For example a 120 lb person needs 60 grams per day

That's helpful. I've read from 50 to 100 grams which is a big swing. Half your weight I can abide by.

[shirleyujest]

You clearly need a better quinoa recipe!

ITA, I enjoy quinoa. Eat for breakfast w/soy milk honey & cinnamon. The box has a recipe for quinoa tabbouleh I saved, plus I want to make quinoa stuffed peppers w/ground beef & onions when the weather cools down and I feel like turning on the oven.

[Erin Elberson]

Depends on your activity level and goals. For a physically active individual, weight trains and does cardio, generally 1 to 1.25 g/lb is accepted as optimal (not minimal.) Less active people can get away with less. .5 g/lb approx as previously mentioned.