How do I calculate my protein?

[ann_of_loxley]

Cause - the nutritional info on these things isn't really helping me.

We can make it simple and I can just ask what fills my life the most...

How much protein in:

And egg?
Handful of nuts?
Serving of cheese?
A yoghurt (fat free and full fat)?
Tablespoon of peanutbutter?
3 Tablespoons of yeast flakes?

Any info would be helpful! hehe Thanks!

[kjbrown92]

I used www.fitday.com to figure out things. I did it for 2 weeks just to get an idea of where I was with what I normally ate.