Quick Nutrition Check for Protein

Download PDF:


Protein is found in many foods and is needed to keep you healthy. It provides building blocks for growth and for repairing cells like those in your muscles, skin, and nails. Your body also uses protein to make enzymes and hormones. This resource will help you to make sure you are getting the right amount of protein in your diet.

How much protein do you need?

Adults over 19 years of age need 0.8 grams (g) of protein per kilogram (kg) of body weight. You can use the following equations to find out how much protein you need.

Step 1: Weight in pounds (lbs) ÷ 2.2 = weight in kg
Step 2: Weight in kg x 0.8 = Average Daily Protein Need

Note: 1 kilogram = 2.2 lbs

An adult male who weighs 80 kg (176 lbs) needs about 64 g of protein each day.

An adult female who weighs 65 kg (143 lbs) needs about 52 g of protein each day.

The following groups have different protein needs than what is recommended above:

  • children
  • pregnant and breastfeeding women
  • some athletes

Talk to a registered dietitian to help determine the amount of protein that's right for you.

Steps You Can Take

Protein is found in meats, fish, poultry, milk, eggs, cheese, yogurt, dried or canned peas, beans and lentils, nuts and seeds and their butters, and in soy products like tofu and soy beverage. Grains, vegetables, and fruit also add small amounts of protein to your diet. Eating protein from a wide variety of food sources will also help you meet your needs for nutrients like iron, zinc, vitamin B12, calcium, and vitamin D.

Protein powders (e.g. whey powder) will add protein to your diet, but do not have significant sources of other nutrients that your body needs. In contrast, milk is a source of protein, and also has calcium, vitamins D, B12, and B2 (riboflavin).

Follow Canada's Food Guide www.canada.ca/en/health-canada/services/canada-food-guides.html when you plan your meals. This will help you meet your daily protein needs. Canada's Food Guide suggests that each day you aim for:

  • 7 - 10 servings of vegetables and fruits: one serving is equal to a medium sized vegetable or fruit, or 125 mL (1/2 cup);
  • 6 - 8 servings of grain products: one serving is equal to/could be 1 slice (35 g) of bread or 125 mL (½ cup) cooked pasta or rice;
  • 2 - 3 servings of milk and alternatives: one serving could be 250 mL (1 cup) of milk or 175 mL (¾ cup) of yogurt or 250 mL (1 cup) of soy beverage; and
  • 2 - 3 servings of meat and alternatives: one serving could be 75 g (2 ½ oz) of meat or 175 mL (¾ cup) cooked legumes or tofu.

To estimate the amount of protein in your diet, keep a food record for one or two days, recording what you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below.

Food Portion Protein (g)
Meat, fish or poultry, cooked 75 g (2 ½ oz) / 125 mL (½ cup) 21
Firm tofu 150 g / 175 mL (¾ cup) 12
Egg, chicken 2 large 12
Cheese 50 g (1 ½ oz) 12
Cottage cheese 125 mL (1/2 cup) 13
Fortified soy beverage 250 mL (1 cup) 7-8
Dried beans, peas or lentils, cooked 175 mL (¾ cup) 12
Cow's milk 250 mL (1 cup) 9
Yogurt 175 mL (¾ cup) 7
Yogurt, Greek style 175 mL (3/4 cup) 14
Peanut butter or other nut/seed spreads 30 mL (2 Tbsp) 4
Nuts or seeds 60 mL (¼ cup) 3-8
Bread 1 slice (35 g) 4
Cereals, cold 30 g 3
Cereals, hot 175 mL (¾ cup) 4
Pasta or rice, cooked 125 mL (½ cup) 3
Quinoa, cooked 125 mL (1/2 cup) 4
Vegetables 125 mL (½ cup) or 250 mL (1 cup) lettuce 2
Fruit 1 fruit or 125 mL (½ cup) 1

Source: Canadian Nutrient File, March 2015.

Additional Resources

Last updated: November 2016

These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.

Distributed by:

Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages.

Is it an emergency?

If you or someone in your care has chest pains, difficulty breathing, or severe bleeding, it could be a life-threatening emergency. Call 9-1-1 or the local emergency number immediately.
If you are concerned about a possible poisoning or exposure to a toxic substance, call Poison Control now at 1-800-567-8911.

Thanks to our partners and endorsers: