Essential Health Info

The Must-Know Easy Daily Protein Intake Guide


The daily protein intake is the daily number of grams needed for adults daily to function at their peak. This intake is different depending on several factors, such as gender, height, and pre-existing health conditions. Like daily calorie intake, daily protein is important to consider when it comes to daily nutrition.

A protein intake calculator can be useful in determining one’s protein intake. This should focus mainly on the daily grams of protein needed per pound (or kilogram) of body weight for the individual. For example, the recommended protein intake for an adult who weighs 150 pounds (approximately 70 kilograms) is 90 grams or .035 ounces per day*. So what are some of the fun ways you can add protein to your diet if you need it? 


Here are some of the most popular – not to mention the healthiest – options to put on your next grocery list:


1. Eggs

Eggs are among the most popular (and versatile) sources of daily protein! Straight from the hen to your plate, you can never start your day wrong with one of these!


2. Yogurt

Yogurt is one of the most popular daily protein options because it’s so simple and easy to find at nearly any grocery store or convenience shop.


  3. Cheese

You can never go wrong with cheese as a daily protein option since there are so many different types that you’re bound to find one you like.


4. Milk

The great thing about milk is how nearly everyone puts it in the cereal. Daily protein intake can’t get much simpler than that!


5. Beans

You can have them plain or in a burrito, and there are so many varieties to choose from, too!

Soybeans (2 tbsp) = 8g of Protein                          

Lentils (1 cup cooked) = 18g of Protein               

Black beans (1 cup cooked) = 15g of Protein               

Kidney beans (1 cup cooked) = 13g of Protein               

Chickpeas (1 cup cooked) = 12g of Protein       


6. Chicken

Chicken is the dieter’s best friend because of all the different ways you can prepare it—and add sauce, cheese, etc.—without going over your daily allowance of calories.


  7. Pork

Pork chops, pork tenderloin – whatever form of this tasty daily protein option you prefer, we say enjoy in moderation!


  8. Fish

Fish is an awesome daily protein source, and it’s so versatile: baked, broiled, or however else you like it!


9. Pumpkin Seeds

Pumpkin seeds are also an awesome daily protein source – try them as a snack or sprinkle them on an oatmeal cupcake for a fun twist on a daily protein favorite!      


10. Peanut Butter

Peanut butter is a daily protein staple that will help you reach your protein goals!


11. Tofu

Tofu is a daily protein option well worth your time if you are vegetarian or vegan. You can fry it, cook it, or just leave it plain!


12. Quinoa

Quinoa is an awesome daily protein source – it’s great how easy it is to make!


The Bottom Line

If you ever have any concerns regarding your daily protein intake, especially if you have had a recent change in diet, don’t put off talking to your doctor about it. Protein is essential to your well-being each and every day and should be at the top of your priority list.


*Nutrient Database for Standard Reference Release 27 (2010). Available online at , accessed January 30, 2011.

Leave a Comment