RDA for a 140 lb Person

USA Recommended Dietary Allowance (RDA)

protein in g | amino acids in mg
PRO

HIS

ISO

LEU

LYS

RDA - per
kg of healthy
body weight

0.8

14

19

42

38

RDA for 140

lb. person

51

891

MET PHE THR

CYS TYR

19

33

20

1209 2673 2418 1209 2100 1273

TRP VAL

24

318 1527

Soy
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

8.4

207

233

577

577

204

638

257

98

251

6.0

4.3

5.2

4.6

4.2

5.9

3.3

5.0

3.2

6.1

9.2

174

353

590

439

213

644

277

105

345

5.5

5.1

3.4

4.5

5.5

5.7

3.3

4.6

3.0

4.4

Edamame
Serving: 0.50
cup (78 g)
Number of
servings to
meet RDA
Soy Milk
Serving: 1.00
cup (245 g)
Number of
servings to

meet RDA
Tempeh
Serving: 0.50
cup (83 g)
15.4

387

730

1187

754

305

901

661

161

764

3.3

2.3

1.7

2.3

3.2

4.0

2.3

1.9

2.0

2.0

Serving: 0.50
cup (126 g)
10.2

284

559

917

582

177

1013

518

155

573

3.1

2.2

2.9

4.2

6.8

2.1

2.5

2.1

2.7

Number of
servings to
meet RDA
Tofu - firm

Number of
servings to
meet RDA

5.0

Legumes
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

7.6

212

336

609

523

197

627

321

90

399

6.7

4.2

3.6

4.4

4.6

6.1

3.3

4.0

3.5

3.8

7.3

200

312

517

486

193

569

270

70

305

Black Beans
- cooked
Serving: 0.50
cup (86 g)
Number of
servings to
meet RDA
Garbanzos
(Chick Peas)
- cooked

Serving: 0.50
cup (82 g)
Number of
servings to
meet RDA

7.0

4.5

3.9

5.2

5.0

6.3

3.7

4.7

4.5

5.0

7.7

214

339

613

527

198

631

323

91

402

6.6

4.2

3.6

4.4

4.6

6.1

3.3

3.9

3.5

3.8

8.9

251

386

647

624

193

680

320

80

444

5.7

3.5

3.1

4.1

3.9

6.3

3.1

4.0

4.0

3.4

8.0

204

284

523

290

202

746

276

78

339

Number of
servings to
meet RDA

6.4

4.4

4.3

5.1

8.3

6.0

2.8

4.6

4.1

4.5

Peanuts -

11.4

289

401

740

410

286

1055

391

111

478

Kidney
Beans cooked
Serving: 0.50
cup (89 g)
Number of
servings to
meet RDA
Lentils cooked
Serving: 0.50
cup (99 g)
Number of
servings to
meet RDA
Peanut
Butter
Serving: 2.00
T (32 g)

dry roasted
Serving: 0.33
cup (48 g)
Number of
servings to
meet RDA

4.5

3.1

3.0

3.6

5.9

4.2

2.0

3.3

2.9

3.2

6.4

175

303

544

448

143

529

235

76

369

8.0

5.1

4.0

4.9

5.4

8.5

4.0

5.4

4.2

4.1

Pinto Beans
- refried
Serving: 0.50
cup (121 g)
Number of
servings to
meet RDA

Nuts & Seeds

Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

7.6

199

251

532

207

122

562

214

77

292

6.7

4.5

4.8

5.0

11.7

9.9

3.7

5.9

4.1

5.2

5.2

137

250

440

280

191

439

203

81

356

Almonds
Serving: 0.25
cup (36 g)
Number of
servings to
meet RDA
Cashews
Serving: 0.25
cup (34 g)

Number of
servings to
meet RDA

9.8

6.5

4.8

6.1

8.6

6.3

4.8

6.3

3.9

4.3

2.3

65

83

148

71

83

158

76

23

102

22.1

13.7

14.6

18.1

34.1

14.6

13.3

16.7

6.4

158

294

492

367

216

496

216

87

388

8.0

5.6

4.1

5.4

6.6

5.6

4.2

5.9

3.7

3.9

6.2

172

309

451

254

257

489

252

94

357

8.2

5.2

3.9

5.9

9.5

4.7

4.3

5.1

3.4

4.3

4.5

114

183

342

124

130

327

174

50

220

Pecans
Serving: 0.25
cup (25 g)
Number of
servings to
meet RDA

13.8 15.0

Pistachios
Serving: 0.25
cup (31 g)
Number of
servings to
meet RDA
Sunflower
Seeds
Serving: 0.25
cup (32 g)
Number of
servings to
meet RDA
Walnuts chopped
Serving: 0.25
cup (29 g)

Number of
servings to
meet RDA

11.3

7.8

6.6

7.8

19.5

9.3

6.4

7.3

6.4

6.9

Grains
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

4.1

89

161

290

112

159

320

121

48

180

12.4

10.0

7.5

9.2

21.6

7.6

6.6

10.5

6.6

8.5

7.3

78

125

227

93

130

256

97

52

152

7.0

11.4

9.7

11.8

26.0

9.3

8.2

13.1

6.1

10.0

5.7

133

213

356

289

171

327

217

82

291

8.9

6.7

5.7

7.5

8.4

7.1

6.4

5.9

3.9

5.2

Bread white
Serving: 2.00
slice (50 g)
Number of
servings to
meet RDA
Bread whole wheat
Serving: 2.00
slice (56 g)
Number of
servings to
meet RDA
Buckwheat groats
roasted
Serving: 1.00
cup (168 g)
Number of
servings to

meet RDA
Corn
Serving: 1.00
cup (82 g)
Number of
servings to
meet RDA

5.4

150

218

588

232

158

460

218

38

314

9.4

5.9

5.5

4.5

10.4

7.7

4.6

5.8

8.4

4.9

4.0

90

141

276

98

154

322

113

49

164

12.7

9.9

8.6

9.7

24.7

7.9

6.5

11.3

6.5

9.3

5.9

126

271

505

316

335

568

225

236

374

8.6

7.1

4.5

5.3

7.7

3.6

3.7

5.7

1.3

4.1

8.1

235

290

483

442

295

496

242

96

342

6.3

3.8

4.2

5.5

5.5

4.1

4.2

5.3

3.3

4.5

Flour
Tortilla
Serving: 1.00
med (46 g)
Number of
servings to
meet RDA
Oatmeal boiled
Serving: 1.00
cup (234 g)
Number of
servings to
meet RDA
Quinoa cooked
Serving: 1.00
cup (185 g)
Number of
servings to

meet RDA
Rice brown, med
grain
Serving: 1.00
cup (195 g)
Number of
servings to
meet RDA

4.5

115

191

372

172

156

402

166

58

265

11.3

7.7

6.3

7.2

14.1

7.8

5.2

7.7

5.5

5.8

4.4

104

192

366

160

195

385

158

52

270

11.6

8.6

6.3

7.3

15.1

6.2

5.5

8.1

6.1

5.7

2.8

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

6.7

136

258

456

127

292

498

176

85

284

7.6

6.6

4.7

5.9

19.0

4.1

4.2

7.2

3.7

5.4

Rice - white,
med grain
Serving: 1.00
cup (186 g)
Number of
servings to
meet RDA
Seitan
Serving: 3.00
oz (85 g)
18.0
Number of
servings to
meet RDA
Spaghetti white
Serving: 1.00
cup (140 g)
Number of
servings to

meet RDA
Spaghetti whole wheat
Serving: 1.00
cup (140 g)
Number of
servings to
meet RDA

7.5

175

290

510

165

275

566

200

97

323

6.8

5.1

4.2

5.2

14.7

4.4

3.7

6.4

3.3

4.7

Vegetables
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

4.3

93

175

260

263

121

351

157

67

244

11.8

9.6

6.9

10.3

9.2

10.0

6.0

8.1

4.7

6.3

3.6

82

180

216

234

88

244

152

48

212

14.1

10.9

6.7

12.4

10.3

13.7

8.6

8.4

6.6

7.2

Baked
Potato
Serving: 1.00
med (173 g)
Number of
servings to
meet RDA
Broccoli cooked,
chopped
Serving: 1.00
cup (156 g)
Number of
servings to
meet RDA

Carrot - 5 12
inches long
Serving: 1.00
small (50 g)
Number of
servings to
meet RDA

0.5

20

108.3 44.5

38

51

51

52

51

96

31.8

52.4

47.4

23.3

41.2

13.3

35

53.0 43.6

Kale cooked,
shredded
Serving: 1.00
cup (130 g)
Number of
servings to
meet RDA

2.5

52

148

173

148

56

215

111

20.4

17.1

8.2

15.4

16.3

21.6

9.8

11.5

0.7

16

58

54

58

22

60

42

72.7

55.7

20.8

49.5

41.7

55.0

35.0

30.3

1.1

17

22

31

33

18

50

33

46.3

52.4

55.0

86.2

73.3

67.2

42.0

38.6

30

135

10.6 11.3

Romaine
Lettuce shredded
Serving: 1.00
cup (56 g)
Number of
servings to
meet RDA

48

53.0 31.8

Tomato
Serving: 1.00
med (123 g)
Number of
servings to

22

45.5 69.4

meet RDA
Fruit
Food

PRO

HIS

ISO

LEU

LYS

0.4

18

17

MET PHE THR

CYS TYR

TRP VAL

Apple
Serving: 1.00
med (138 g)
Number of
servings to
meet RDA

17

127.3 127.3 151.1 148.5 142.2 604.5 233.3 159.1 318.2 89.8

Banana
Serving: 1.00
med (118 g)
Number of
servings to
meet RDA

1.3

91

33

80

59

20

69

33

39.2

9.8

36.6

33.4

41.0

60.5

30.4

38.6

1.2

24

33

30

62

39

62

20

42.4

37.1

36.6

89.1

39.0

31.0

33.9

63.6

1.0

17

23

49

37

12

59

29

11

55

28.9 27.8

Orange
Serving: 1.00
med (131 g)
Number of
servings to
meet RDA

12

52

26.5 29.4

Strawberries
- whole
Serving: 1.00

12

27

cup (144 g)
Number of
servings to
meet RDA

50.9

52.4

52.6

54.5

65.4 100.8 35.6

43.9

26.5 56.6

TRP VAL

Seaweed
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

4.0

76

225

346

212

126

375

208

65

246

12.7

11.7

5.4

7.7

11.4

9.6

5.6

6.1

4.9

6.2

Spirulina dried
Serving: 1.00
tbsp (7 g)
Number of
servings to
meet RDA

Protein Powders
Food

PRO

HIS

ISO

LEU

LYS

Serving: 0.33
cup (28 g)
24.0

618

1178 1939 1552

MET PHE THR

CYS TYR

TRP VAL

640

2184

912

305 1157

1.9

1.0

1.4

1.0

445

1957

918

228 1115

Naturade
Soy Protein

Number of
servings to
meet RDA

2.1

1.4

Naturade

22.0

533

1.0

1.4

1.6

1182 1785 1455

1.3

Soy-Free
Protein
Serving: 0.33
cup (28 g)
Number of
servings to
meet RDA

2.3

1.7

1.0

1.5

1.7

2.7

1.1

1.4

1.4

1.4

Animal
Food

PRO

HIS

ISO

LEU

LYS

MET PHE THR

CYS TYR

TRP VAL

Serving: 3.00
oz (85 g)
20.9

681

924

1631 1733

745

1459

811

108 1028

2.4

1.3

1.3

1.6

1.4

1.6

2.9

1.5

Serving: 1.00
leg (52 g)
14.1

417

708

562

1004

583

158

684

3.6

2.1

1.7

2.6

2.1

2.2

2.1

2.2

2.0

2.2

6.3

149

343

537

452

342

591

302

76

384

Beef ground, 15%

fat, panbroiled

Number of
servings to
meet RDA

1.6

1.4

Chicken roasted

Number of
servings to
meet RDA
Egg - hard
boiled

1028 1152

Serving: 1.00
large (50 g)
Number of
servings to
meet RDA

8.1

6.0

3.5

5.0

5.3

3.5

3.6

4.2

4.2

4.0

8.1

178

447

808

569

464

768

251

98

532

6.3

5.0

2.7

3.3

4.2

2.6

2.7

5.1

3.2

2.9

Serving: 3.00
oz (85 g)
21.7

638

999

874

1579

950

243 1117

1.4

1.2

1.4

1.3

1.3

1.3

Milk - 2% fat
Serving: 1.00
cup (244 g)
Number of
servings to
meet RDA
Tuna

Number of
servings to
meet RDA

2.3

1762 1992
1.5

1.2

1.4

Protein is measured in grams | Amino acids are measured in mg

PRO = Protein
| HIS = Histidine |
= Valine | MET = Methionine +
VAL
CYS Cysteine
ISO = Isoleucine |
=
|
=
| PHE = Phenylalanine +
THR Threonine LEU Leucine TYR Tyrosine
TRP = Tryptophan | LYS = Lysine
|
= Ideal Body Weight
IBW
The RDA's are given in grams per kilogram of body weight per day. Fat mass
does not require much protein for maintenance, so "body weight" is generally
interpreted to mean "ideal" or "healthy" body weight even though the RDA's do
not specify that. The formula here for calculating IBW by way of height uses a
body mass index of 22, the middle of the range considered to be healthy.
Muscular people without much excess body fat should probably use their current
body weight rather than height.

The essential amino acid methionine is paired with the non-essential cysteine,
and the essential amino acid phenylalanine is paired with the non-essential
tyrosine. That is because the RDA is calculated for these pairs of amino acids
together, assuming there are similar ratios in most foods. In plant foods, there
are about equal amounts of methionine and cysteine, and usually more
phenylalanine than tyrosine.
Sources:

RDAs were taken from Dietary Reference Intakes for Energy,

Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino
Acids (Macronutrients) (2002) by the Food and Nutrition Board (FNB) of
the Institute of Medicine, p. 680. Link
The protein and amino acid content of foods was taken from the USDA
National Nutrient Database, Naturade protein powder labels, and White
Wave seitan label.