what can we eat to get 50 grams of protein a day
High-Protein Foods
All foods contain some protein, but some are better sources than others. For example, animal foods are typically a denser source of protein than plant foods. Here are some examples of protein-rich foods in each food group:
Meat and Fish (per 3.5-ounce serving)
Beef: 25 grams
Chicken: 31 grams
Lamb: 18 grams
Salmon: 22 grams
Tilapia: 26 grams
Eggs and Dairy
One large egg: 6 grams
Low-fat cottage cheese: 24 grams per cup
Nonfat milk: 9 grams per cup
Low-fat yogurt: 13 grams per cup
Cheddar cheese: 6.5 grams per ounce
Grains
Brown rice: 5.5 grams per cup, cooked
Quinoa: 8 grams per cup, cooked
Multigrain bread: 3.5 grams per slice
Oatmeal: 6.5 grams per 1.4-ounce dry serving
Vegetables and Fruits
Broccoli: 2.5 grams per cup, raw
Kale: 3.5 grams per cup, cooked
Spinach: 5.35 grams per cup, cooked
Red bell pepper: 1.5 grams per cup, raw, chopped
Banana: 1.5 grams per medium fruit
Apple: 0.5 gram in one medium fruit
Mango: 1.5 grams per cup
Nuts, Seeds, and Legumes
Almonds: 6 grams per ounce
Walnuts: 4.5 grams per ounce
Pumpkin seeds: 5 grams per ounce
Flaxseeds: 1 gram per tablespoon
Chickpeas: 14.5 grams per cup
Black Beans: 15 grams per cup
