Protein in One Ounce of Beef

Our Test Kitchen expert shares how much protein is in your meat and shares an easy way to calculate your required protein intake each day.

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How many grams of protein are in 1 ounce of meat? For example, your previously published recipe for Sweet Pepper Wild Rice Salad has 4 g of protein per serving. Does that mean I have to add more protein? — J.K., Spearfish, South Dakota

There are about 7 g of protein in 1 ounce of cooked meat. So, for example, 4 ounces of raw boneless skinless chicken breast yields about 3 ounces of cooked chicken, or 21 g of protein. Try these easy chicken breast recipes to get started. Most healthy adults need about 0.8 g of protein per kilogram of body weight. To calculate pounds, divide your weight by 2.2 to convert to kilograms and multiply by 0.8 to find the protein grams recommended for your weight each day. For example, a 175-pound person would need about 64 g of protein each day.

The Sweet Pepper Wild Rice Salad is a side dish meant to accompany a quality source of protein. To make it a main dish, add some cooked lean ground turkey or cubed cooked chicken breast to boost protein and meet your daily needs.

Try these protein-packed salad recipes.

Asian Slaw with Steak

34 grams of protein per serving Main-dish salads are so perfect for summer, especially this one with its Asian-inspired dressing—my favorite's favorite flavor. The colorful slaw and juicy steak combo is super quick and wonderful for breezy weeknight dinners. —Roxanne Chan, Albany, California Get Recipe

Barbecue Pork Cobb Salad

35 grams of protein per serving My lunchtime salad gets way more interesting topped with barbecue pork, cheddar cheese and creamy avocado. It's as satisfying as it is scrumptious. —Shawn Carleton, San Diego, California

Grilled Steak Bruschetta Salad for 2

28 grams of protein per serving Fire up the grill for this tasty salad. The meat will be done in a snap, leaving you more time to enjoy the summer evening. —Devon Delaney, Princeton, New Jersey

Berry Chicken Salad

28 grams of protein per serving Bright berries and creamy goat cheese make this one a winner! —Wendy Ball, Battle Creek, Michigan

Cheeseburger Bowl

29 grams of protein per serving This recipe is a unique and lighter way to enjoy an American summer staple. You can also make the dressing with ranch dressing, 1 tablespoon of yellow mustard and 1 tablespoon of ketchup. —Laurie Rogerson, Ellington, Connecticut

29 grams of protein per serving In my all-purpose salad, you can change up the pasta, nuts and cheese. If you have tomatoes, leftover turkey or a fresh lemon to squeeze, go for it. —Donna Bardocz, Howell, Michigan

Turkey and Apple Arugula Salad

30 grams of protein per serving This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada

Chicken & Onion Caesar Salad

31 grams of protein per serving My Caesar with grilled chicken is a healthier alternative to heavy meat and potatoes dishes. After grilling the kabobs, we serve them family style. —Melissa Adams, Tooele, Utah

Grilled Asian Chicken Pasta Salad

32 grams of protein per serving This cool noodle salad makes a great casual one-bowl dinner or a perfect dish for a potluck or buffet. —Sharon Tipton, Casselberry, Florida

Salmon & Feta Wilted Spinach Salad

32 grams of protein per serving My friend mentioned a Turkish salmon and couscous dish that sounded fantastic, so I started experimenting. I prefer this salad warm, but it's also tasty served cold. —Jeni Pittard, Statham, Georgia

Raspberry-Walnut Pork Salad

34 grams of protein per serving Raspberry, rosemary, Gorgonzola and walnuts combine to make a pork dish that's bursting with flavor. —Virginia Anthony, Jacksonville, Florida

Ginger-Cashew Chicken Salad

23 grams of protein per serving I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it's a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California

Salmon and Spud Salad

34 grams of protein per serving I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario

Chili-Rubbed Steak & Bread Salad

23 grams of protein per serving We love skirt steak in our house. To make it a meal, I created a ranch-inspired bread salad with the best flavor combinations - creamy, tangy, sweet and fresh. — Devon Delaney, Westport, Connecticut

Quick Nicoise Salad

21 grams of protein per serving Like the classic French salad Nicoise, I pack my salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps build it fast. —Valerie Belley, St. Louis, Missouri

Thai-Style Cobb Salad

23 grams of protein per serving This veggie salad is like a mix of Cobb salad and my favorite summer rolls. If you have leftover chicken, toss it in. —Elisabeth Larsen, Pleasant Grove, Utah

Grilled Jerk Shrimp Orzo Salad

25 grams of protein per serving The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida

Almond Chicken Salad

25 grams of protein per serving My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas

Raspberry Pecan Chicken Salad

29 grams of protein per serving I gave this sweet-savory chicken salad a little zip with Chinese five-spice powder, which tastes a bit like pumpkin pie spice. Sprinkle some on roasted carrots for an awesome meal. —Lisa Renshaw, Kansas City, Missouri

Blackened Pork Caesar Salad

36 grams of protein per serving When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia

Asian Barbecue Chicken Slaw

27 grams of protein per serving When it's springtime in the South, cabbage is plentiful and we use it. One of our favorite recipes is this combo of Asian slaw and barbecued chicken. Plus, it's easy to halve or double the servings as needed. —Paula Todora, Maple Valley, Washington

Grilled Chicken Salad with Blueberry Vinaigrette

24 grams of protein per serving We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. It goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine

Easy Ground Beef Taco Salad

25 grams of protein per serving Every time I have to bring a dish to a party, friends ask for my taco salad. Even players on my son's football team ask for it. —Lori Buntrock, Wisconsin Rapids, Wisconsin

Northwest Salmon Salad

25 grams of protein per serving I love that I can use my favorite Northwest ingredients—fresh salmon, blueberries and hazelnuts—all in one recipe. The salmon and sour cream dressing are just as scrumptious in a sandwich. —Davis Clevenger, Dexter, Oregon

Swiss Cobb Salad

28 grams of protein per serving Topped with ham, roast beef, bacon and other fixings, this hearty salad has an excellent blend of flavors. A from-scratch vinaigrette adds the refreshing final touch. —Taste of Home Test Kitchen

Turkey Ramen Noodle Salad

21 grams of protein per serving My husband and I make this awesome salad together—he does the chopping. When we bring it to potlucks, we pack the ramen and almonds separately and toss them in right before it's time to dish up. They stay nice and crunchy that way. —Kristen Pallant, Big Arm, Montana

Cool & Crunchy Chicken Salad

22 grams of protein per serving When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine

Grilled Southwestern Steak Salad

30 grams of protein per serving Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it's versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee

Curried Chicken & Peach Salad

24 grams of protein per serving This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We've served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida

Shrimp & Nectarine Salad

23 grams of protein per serving For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too. —Mary Ann Lee, Clifton Park, New York

Bacon Chicken Chopped Salad

35 grams of protein per serving Here's one of many reasons we love tomato season. Chopped salads are so simple and such a fantastic way to eat fresh. —Donna Marie Ryan, Topsfield, Massachusetts

Steak & New Potato Toss

31 grams of protein per serving I usually use leftover barbecued steak to make this fabulous main dish salad. It's pretty, too, with the red pepper, green broccoli and white potatoes. —Deyanne Davies, Rossland, British Columbia

Sesame Chicken Slaw Salad

25 grams of protein per serving I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here's a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia

Turkey Almond Salad

25 grams of protein per serving Our congregation was holding a luncheon at which I was helping, and we were supposed to use turkey left over from the church's Thanksgiving supper. Everyone liked this so much that—at another church luncheon—we cooked a turkey for the specific purpose of making my salad. —Donna Rear, Olds, Alberta

Chicken Tostada Salad

25 grams of protein per serving If I don't have any tostada shells on hand for this speedy salad, I just heat taco shells, break them in half and lay them flat on the plates. It works just as well. Great Southwest flavor! —Edie DeSpain, Logan, Utah

Gingered Spaghetti Salad

26 grams of protein per serving We love this chilled chicken salad brimming with colorful veggies. Make it meatless by omitting the chicken and tossing in more edamame. —Cindy Heinbaugh, Aurora, Colorado

Spring Chicken and Pea Salad

23 grams of protein per serving My endive, radicchio and chicken salad with a dash of mint jelly dressing makes a wonderful meal for a luncheon or light dinner. —Roxanne Chan, Albany, California

Grilled Pork Noodle Salad

27 grams of protein per serving The only complex thing about this easy salad is the flavor! With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. —Rosalyn Nguyen, Astoria, New York

Orange Chicken Spinach Salad

34 grams of protein per serving For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette. —Jean Murawski, Grosse Pointe Park, Michigan

Salmon & Spinach Salad with Avocado

23 grams of protein per serving We eat a power salad packed with salmon and spinach at least once a week. It's a cinch to make, even after a hard day's work. —Jenny Dawson, Fond du Lac, Wisconsin

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Source: https://www.tasteofhome.com/article/how-many-grams-of-protein-are-in-1-ounce-of-meat/

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