Use this as a cheat sheet to calculate your protein intake. This is an estimated amount of protein that serves as a quick reference.
Another option for calculating your protein intake is to use an online program such as My Fitness Pal.
Legumes
Firm Tofu (1/2 cup) - 20g
Tofu (1/2 cup) - 10g
Tempeh (1/2 cup) - 16g
Lentils (1/2 cup, cooked) - 9g
Chickpeas (1 cup, cooked) - 14g
Black beans (1/2 cup, cooked) 7g
Grains
Quinoa (1/2 cup) - 11g
Barley (1/2 cup) - 10g
Dark rye flour (1/2 cup) - 9g
Millet (1/2 cup) - 4g
Oats (1/2 cup) - 3g
Brown rice (1/2 cup) - 3g
White rice (1/2 cup) - 3g
Nuts
Almonds, Walnuts, Brazil, Macadamia, etc (1/4 cup) - approx. 8g
Seeds: Sunflower, pumpkin (2 Tbsp) - 3g
Nut butter (2 Tbsp) - 8g
Seed butter (2 Tbsp) - 5g
Milk Products
Cottage cheese (1/2 cup) - 12g
Greek Yogurt (1/2 cup) - 9-15g (depending on brand)
Eggs
1 whole egg - 7g
Other
Protein powder (1 scoop) - 20-30g, depending on brand
Wild fish (3 oz) - approx 21g
Chicken, Turkey, Beef, Pork (3 oz) - approx 21g
Collagen powder (10g) - 9g - depending on brand
Portion control - Visual cues
3 oz of any fish or meat = a deck of playing cards
1/2 cup cooked grain = a small fist
1 oz of cheese = a thumb
1 oz of nuts = a golf ball
1 Tbsp nut butter = a walnut