Nutrition - Protein Conversions

Nutrition

MPF

1 oz MPF = 7g protein

nuts

1 oz nuts = 7g protein

cheese

1 oz cheese = 7g protein

beans

½ cup beans = 7g protein

eggs

1 egg = 7g protein

cow’s milk or soy milk

½ cup cow’s/soy milk = 4g protein

grains (whole or white)

1 dry oz equivalent grain (whole or white) = 3g protein

pasta or rice

½ cup pasta or rice = 3g protein

vegetables

½ cup vegetables = 2g protein

fruit

0g protein

sugars

0g protein

oils/fat

0g protein