Protein Math: A Visual Guide to Protein in Seven Healthy Foods

The 2026–2030 U.S. Dietary Guidelines raise protein recommendations to about 1.2–1.6 grams per kilogram of body weight, and the article illustrates portion examples for seven common protein foods and how those servings typically contribute roughly 20–40 grams per meal.

Protein recommendations and serving examples are discussed together to help make daily targets easier to understand. The updated 2026–2030 U.S. Dietary Guidelines emphasize higher protein across the lifespan. Needs vary by body weight, age and activity level. The article maps common portions of seven foods to approximate protein amounts. Key points: - The 2026–2030 Dietary Guidelines raise the recommended intake to about 1.2–1.6 grams per kilogram of body weight (roughly 0.54–0.73 grams per pound); for a 150‑pound person this is about 81–109 grams per day. - Older adults are noted to benefit from at least 1.2 g/kg to help preserve muscle; the article reports this aligns with the updated guideline (about 81 g/day for a 150‑pound person). - Active adults have higher needs, reported as about 1.4–2.0 g/kg (roughly 0.63–0.90 g per pound), which translates to about 94–135 grams per day for a 150‑pound person. - The piece recommends spreading protein through the day, citing a target range of about 20–40 grams per meal spaced every three to four hours to support muscle protein synthesis. - Seven common high‑protein foods are described with portion examples: chicken (about 5–6 ounces ≈ upward of 30 g), salmon (3–4 ounces ≈ over 20 g), Greek yogurt (1 cup ≈ 22 g), tofu (about 6–9 ounces for 20–40 g), and eggs (three to four eggs for 20–40 g). - Plant proteins are highlighted with context: lentils may require about 2–3 cups cooked to reach 20–40 grams, and beans are noted as lower per serving unless eaten in multiple servings or paired with other protein sources. Summary: The article connects the updated guideline targets with concrete portion examples to clarify how everyday foods can contribute to daily protein goals. Undetermined at this time.