چگونه و به چه اندازه پروتئین مصرف کنیم

1 ounce cooked lean beef

1 ounce cooked lean pork or ham

1 small steak (eye of round, filet) = 3½ to 4 oz-equiv

1 small lean hamburger = 2 to 3oz-equiv

1 ounce cooked chicken or turkey, without skin

1 sandwich slice of turkey (4½” x 2½” x ⅛”)

1 small chicken breast half = 3 oz-equiv

½ Cornish game hen = 4 oz-equiv

1 can of tuna, drained = 3 to 4 oz-equiv

1 salmon steak = 4 to 6 oz-equiv

1 small trout = 3 oz-equiv

3 egg whites = 2 oz-equiv

3 egg yolks = 1 oz-equiv

½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)

½ ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted)

1 Tablespoon of peanut butter or almond butter

¼ cup of cooked beans, peas or lentils (such as black beans, kidney beans, white beans, chickpeas, cowpeas, or split peas)

¼ cup of baked beans, refried beans

¼ cup (about 2 ounces) of tofu

1 oz. tempeh, cooked

¼ cup roasted soybeans

1 falafel patty (2 ¼”, 4 oz)

2 Tablespoons hummus

1 cup split pea soup = 1 oz-equiv

1 cup lentil soup = 2 oz-equiv

1 cup bean soup = 3/4 oz-equiv

1 soy or bean burger patty = 2 oz-equiv