What portion of cooked beans or tofu is equivalent to 1 oz of protein?

When it comes to measuring protein portions, a general guideline is that cooked beans or tofu contain about 7 grams of protein per ¼ cup serving. Since 1 ounce of protein is approximately equivalent to 7 grams, ¼ cup of these foods provides the necessary amount of protein to match that serving size. This equivalence is particularly relevant for those looking to balance their protein intake, especially in plant-based diets.

In contrast, larger portions such as ½ cup or 1 cup would provide significantly more protein than 1 ounce, while a tablespoon would offer much less than what is needed to meet the protein equivalent. Understanding these measurements helps in accurately planning meals to ensure proper protein intake.