A lot of people debate the question: how much protein do you need each day? But few talk about what this means in a practical way. This page is aimed at two groups of people. First, those who aren't getting enough protein and think that a slice of cheese or some "meaty" vegetable is enough. Second, those who eat meat, or other high-protein foods, regularly, yet still worry they're not getting enough.
This chart shows how much of a particular food you need to eat to consume 25 grams of protein. Other than it being a reasonably round number, why did I choose 25? Because 25 grams is about what most small children need for protein each day. 50 grams is the bare minimum most adults need (40 grams is rock bottom low but 50 is safer). 75 grams is a better goal for most adults, and a good solid amount. 100 grams is where many women who are pregnant or nursing (or both) would be, or those who are very physically active.
Lowcarb diets are often called "high protein" diets, but they really aren't. Sure, you'll get people who are so thrilled to have a favorite food be "on the diet" that they'll binge on meat, but it's not the norm. Meat is suggested for lowcarbers following Dr. Atkin's two-week induction (first stage) plan, because it has no carbs and keeps you full and on the diet, but it's hardly meant as a staple food beyond that, despite what some lowcarbers themselves might want to believe.
As a vegetarian lowcarber, you need to really plan out what you're going to eat, beacause most vegan sources of protein are also filled with carbs (goodbye rice and beans!). It is indeed possible to get too little if you're not careful.
Can you eat too much protein? of course, but few do. Ignore all the dire warnings that your kidneys will explode and just keep it reasonable. I don't know what the upper limits of protein intake are but (aside from certain medical conditions or extreme althletes), I wouldn't go over 2-300 grams and 150 is certainly very safe.
Information comes from the USDA Nutrient Database, unless stated otherwise.
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
per 100 grams |
per cup |
||||||||||||
| Flaxseed |
18.29 |
42.16 |
28.88 |
27.3 |
1.58 |
168 |
30.73 |
70.83 |
48.52 |
45.9 |
2.62 |
Linaceae (Flax) (related to nothing) | 23% of total weight is omega-3 EFA |
| Almond flour, full fat |
20.83 |
50 |
16.67 |
12.5 |
4.17 |
96 |
20 |
48 |
16 |
12 |
4 |
Rosaceae (Roses) | Now Foods brand, from packaging. Bob's Red Mill brand is similar |
| Hazelnuts or filberts |
14.95 |
60.75 |
16.70 |
9.7 |
7.00 |
75 |
11.21 |
45.56 |
12.53 |
7.3 |
5.23 |
Corylaceae (Hazel) | Per cup is for ground, full fat |
| Sesame seeds, whole, dried |
17.73 |
49.67 |
23.45 |
11.8 |
11.65 |
144 |
25.53 |
71.52 |
33.77 |
17.0 |
16.77 |
Pedaliaceae (Sesame) | |
| Wheat gluten |
75.16 |
1.85 |
13.79 |
0.6 |
13.19 |
120 |
90.19 |
2.22 |
16.55 |
0.72 |
15.83 |
Poaceae (grass): Triticeae (gluten) | Not the same as high gluten flour. USDA doesn't give g/cup, info is from Bob's Red Mill package |
|
Peanut flour, defatted |
52.20 |
0.55 |
34.70 |
15.8 |
18.90 |
60 |
31.32 |
0.33 |
20.82 |
9.5 |
11.32 |
Leguminosae (Peas, Beans, Legumes): Aeschynomeneae (peanut) | |
|
Soy flour, defatted |
45.51 |
8.90 |
34.93 |
16.0 |
18.93 |
105 |
47.79 |
9.35 |
36.68 |
16.8 |
19.88 |
Leguminosae (Peas, Beans, Legumes): Phaseolae | Same subfamily as peas and most beans |
| Cocoa, dry powder, unsweetened |
19.60 |
13.70 |
54.30 |
33.2 |
21.10 |
86 |
16.86 |
11.78 |
46.70 |
28.6 |
18.10 |
Sterculiaceae (related only to kola nut) | Dutch cocoa has slightly less fiber & protein; same total carbs & fat |
| Coconut flour |
19.3 |
8.7 |
64.8 |
38.5 |
26.3 |
- |
- |
- |
- |
- |
- |
Arecaceae (Palmae Palms) | Tropical Traditions organic coconut flour, from packaging. Nuilife brand almost identical |
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|
per 100 grams |
per cup |
||||||||||||
| Sunflower seed flour, partially defatted |
48.06 |
1.61 |
35.83 |
5.2 |
30.63 |
64 |
30.76 |
1.03 |
22.93 |
3.3 |
19.63 |
Asteraceae, (Compositae Daisies) | |
| Sesame flour, partially defatted |
40.32 |
11.89 |
35.14 |
- |
35.14 |
- |
- |
- |
- |
- |
- |
Pedaliaceae (Sesame) | Fiber content unknown |
| Cottonseed flour, partially defatted |
40.96 |
6.20 |
40.54 |
3.0 |
37.54 |
94 |
38.50 |
5.83 |
38.11 |
2.8 |
35.31 |
Malvaceae (Mallow) | |
|
Chickpea flour (besan) |
22.39 |
6.69 |
57.82 |
10.8 |
47.02 |
92 |
20.60 |
6.15 |
53.19 |
9.9 |
43.29 |
Leguminosae (Peas, Beans, Legumes): Cicereae (chickpea) | |
| Carob flour |
4.62 |
0.65 |
88.88 |
39.8 |
49.08 |
103 |
4.76 |
0.67 |
91.55 |
41.0 |
50.55 |
Caesalpinaceae | Sometimes considered a legume |
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|
per 100 grams |
per cup |
||||||||||||
| Acorn flour, full fat |
7.49 |
30.17 |
54.65 |
- |
54.65 |
- |
- |
- |
- |
- |
- |
Fagaceae (Beech, Oak) | Fiber content unknown |
|
Oats |
16.89 |
6.90 |
66.27 |
10.6 |
55.67 |
156 |
26.35 |
10.76 |
103.38 |
16.5 |
86.88 |
Poaceae (grass): Avena (oats) | Most oats are contaminated with wheat, though they don't have gluten themselves |
|
Amaranth |
14.45 |
6.51 |
66.17 |
9.3 |
56.87 |
195 |
28.18 |
12.69 |
129.03 |
18.1 |
110.93 |
Amaranthaceae (pigweed) | |
| Quinoa |
14.12 |
6.07 |
64.16 |
7.0 |
57.16 |
170 |
24.00 |
10.32 |
109.07 |
11.9 |
97.17 |
Chenopodeaceae (Goosefoot) | Same family as beets/chard |
|
Triticale flour, whole-grain |
13.18 |
1.81 |
73.14 |
14.6 |
58.54 |
130 |
17.13 |
2.35 |
95.08 |
19.0 |
76.08 |
Poaceae (grass): Triticeae (gluten) | Hybrid of wheat and rye |
|
Oat flour |
14.66 |
9.12 |
65.70 |
6.5 |
59.20 |
- |
- |
- |
- |
- |
- |
Poaceae (grass): Avena (oats) | Most oats are contaminated with wheat, though they don't have gluten themselves. Appears to have about 140 g/cup |
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|
per 100 grams |
per cup |
||||||||||||
|
Spelt |
14.57 |
2.43 |
70.19 |
10.7 |
60.20 |
174 |
25.35 |
4.23 |
122.13 |
18.6 |
103.53 |
Poaceae (grass): Triticeae (gluten) | |
| Wheat flour, whole-grain |
13.70 |
1.87 |
72.57 |
12.2 |
60.37 |
120 |
16.44 |
2.24 |
87.08 |
14.6 |
72.48 |
Poaceae (grass): Triticeae (gluten) | |
| Buckwheat flour, whole-groat |
12.62 |
3.10 |
70.59 |
10.0 |
60.59 |
120 |
15.14 |
3.72 |
84.71 |
12.0 |
72.71 |
Polygonaceae (Knotweed) | Same family as rhubarb/sorrel |
| Kamut |
14.70 |
2.20 |
70.38 |
9.1 |
61.28 |
186 |
27.34 |
4.09 |
130.91 |
16.9 |
114.01 |
Poaceae (grass): Triticeae (gluten) | |
| Barley, pearled |
9.91 |
1.16 |
77.72 |
15.6 |
62.12 |
200 |
19.82 |
2.32 |
155.44 |
31.2 |
124.24 |
Poaceae (grass): Triticeae (gluten) | |
|
Rye flour, medium |
9.39 |
1.77 |
77.49 |
14.6 |
62.89 |
102 |
9.58 |
1.81 |
79.04 |
14.9 |
64.14 |
Poaceae (grass): Triticeae (gluten) | |
| Millet |
11.02 |
4.22 |
72.85 |
8.5 |
64.35 |
200 |
22.04 |
8.44 |
145.70 |
17.0 |
128.70 |
Poaceae (grass): Paniceae (millet) | |
| Barley flour |
10.50 |
1.60 |
74.52 |
10.1 |
64.42 |
148 |
15.54 |
2.37 |
110.29 |
14.9 |
95.39 |
Poaceae (grass): Triticeae (gluten) | |
| Buckwheat groats, roasted (kasha) |
11.73 |
2.71 |
74.95 |
10.3 |
64.65 |
164 |
19.24 |
4.44 |
122.92 |
16.9 |
106.02 |
Polygonaceae (Knotweed) | Same family as rhubarb/sorrel |
| Teff |
13.30 |
2.38 |
73.13 |
8.0 |
65.13 |
193 |
25.67 |
4.59 |
141.14 |
15.4 |
125.74 |
Poaceae (grass): Eragrostideae | |
| Sorghum |
11.30 |
3.30 |
74.63 |
6.3 |
68.33 |
192 |
21.70 |
6.34 |
143.29 |
12.1 |
131.19 |
Poaceae (grass): Andropogoneae | |
| Wild rice |
14.73 |
1.08 |
74.90 |
6.2 |
68.70 |
160 |
23.57 |
1.73 |
119.84 |
9.9 |
109.94 |
Poaceae (grass): Oryzae (rice) | |
| Chestnut Flour |
6.55 |
3.67 |
78.0 |
9.2 |
68.8 |
- |
- |
- |
- |
- |
- |
Fagaceae (Beech, Oak) | Colossal brand, from website |
| Cornmeal, whole-grain, yellow |
8.12 |
3.59 |
76.89 |
7.3 |
69.59 |
122 |
9.91 |
4.38 |
93.81 |
8.9 |
84.91 |
Poaceae (grass): Andropogoneae | |
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|
per 100 grams |
per cup |
||||||||||||
| Rice flour, brown |
7.23 |
2.78 |
76.48 |
4.6 |
71.88 |
158 |
11.42 |
4.39 |
120.84 |
7.3 |
113.54 |
Poaceae (grass): Oryzae (rice) | |
| Wheat flour, white, all-purpose, unenriched |
10.33 |
0.98 |
76.31 |
2.7 |
73.61 |
125 |
12.91 |
1.23 |
95.39 |
3.4 |
91.99 |
Poaceae (grass): Triticeae (gluten) | |
| Rice, brown, long-grain |
7.94 |
2.92 |
77.24 |
3.5 |
73.74 |
185 |
14.69 |
5.40 |
142.89 |
6.5 |
136.39 |
Poaceae (grass): Oryzae (rice) | |
| Cornmeal, degermed, unenriched, yellow |
7.25 |
1.79 |
79.15 |
4.0 |
75.15 |
159 |
11.53 |
2.85 |
125.85 |
6.4 |
119.45 |
Poaceae (grass): Andropogoneae | |
| Rice, white, short-grain |
6.50 |
0.52 |
79.15 |
2.8 |
76.35 |
200 |
13.00 |
1.04 |
158.30 |
5.6 |
152.70 |
Poaceae (grass): Oryzae (rice) | |
| Potato flour |
6.90 |
0.34 |
83.10 |
5.9 |
77.20 |
160 |
11.04 |
0.54 |
132.96 |
9.4 |
123.56 |
Solanaceae (Nightshades) | |
| Rice flour, white |
5.95 |
1.42 |
80.13 |
2.4 |
77.73 |
158 |
9.40 |
2.24 |
126.61 |
3.8 |
122.81 |
Poaceae (grass): Oryzae (rice) | |
| Food |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
1 cup = g |
Protein |
Fat |
Total Carbs |
Fiber |
Net Carbs |
Food Family | Notes |
|
per 100 grams |
per cup |
||||||||||||
|
Arrowroot flour |
0.30 |
0.10 |
88.15 |
3.4 |
84.75 |
128 |
0.38 |
0.13 |
112.83 |
4.4 |
108.43 |
Taccaceae (order: Liliales (lilies)) | |
| Tapioca, pearl |
0.19 |
0.02 |
88.69 |
0.9 |
87.79 |
152 |
0.29 |
0.03 |
134.81 |
1.4 |
133.71 |
Euphorbiaceae | From the yuca plant |
| Cornstarch |
0.26 |
0.05 |
91.27 |
0.9 |
90.37 |
128 |
0.33 |
0.06 |
116.83 |
1.2 |
115.63 |
Poaceae (grass): Andropogoneae | |