How Much Protein Do You Need?

Proteins are essential to life. But people who consume a varied diet of meat, fish, milk, eggs, cereals, vegetables, and fruits will get adequate amounts in their daily diet. On such a mixed diet, a man weighing 154 pounds (70 kg.) requires about 56 grams of protein a day, a 125-pound (57 kg.) woman requires 46 grams, a sixteen-year-old boy 54 grams, a sixteen-year-old girl 48 grams, a twelve-year-old 44 grams, and a five-year-old 30 grams.

These amounts of protein are easily obtained from the basic food groups. Two glasses of milk supply 18 grams, four slices of bread 8 grams, four servings of fruits and vegetables about 6 grams, and one serving of meat (3 oz. or 85 grams raw weight), plus an egg or a serving of baked beans or Italian spaghetti, approximately 24 grams. Such a diet totals 56 grams of protein.

The following list shows the calories and protein in some popular foods. (Figures taken from the USDA Agricultural Handbook, no. 456, 1975.)

Food	Amount	Calories	Protein (grams)
Milk, skim or whole	8 ounces	90–160	9
Bread	1 slice	65	2
Waffle	7-inch	205	7
Egg	1	80	6
Bacon, medium thickness	2 crisp	85	4
Hamburger (2 oz.) and bun	1	220	15
Hot dog (2 oz.) and bun	1	295	10
Baked beans and pork	3/4 cup	235	12
Cheese, grated	1/2 cup (2 oz.)	225	14
Pizza	1/8 of 14-inch diam.	155	8
Ice cream	1/2 cup	130	3
Milk pudding	1/2 cup	160	4
Green beans	1/2 cup	15	1
Potatoes	1/2 cup	50	1
Corn	1/2 cup	70	2
Fruit	1 cup	75–210	1
Peanuts, roasted (Virginia type)	10	55	2
Peanut butter	1 tablespoon	95	4
Macaroni and cheese	3/4 cup	325	13
Jam	1 tablespoon	55	—
Margarine	1 tablespoon	100	—

While it is important to get adequate protein, additional amounts are wasteful as they are used only for energy or fat storage. It is also possible that high amounts of protein aggravate some types of liver and kidney disease. Dr. Ruth M. Walker, assistant professor of food science and nutrition, Brigham Young University

Illustrated by Mary W. Garlock