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Protein is essential for muscle growth, repair, immune function, and hormone production. It is found in both animal-based and plant-based foods, making it accessible to various diets.
Top 15 Animal-Based Sources of Protein
| Animal Product | Protein (g per 100g) |
|---|---|
| Chicken Breast (Cooked) | 31 g |
| Turkey (Cooked, Breast) | 29 g |
| Beef (Lean, Cooked) | 26 g |
| Pork (Cooked, Lean Cuts) | 25 g |
| Salmon (Cooked) | 25 g |
| Tuna (Cooked) | 29 g |
| Shrimp (Cooked) | 24 g |
| Eggs (Boiled, Whole) | 13 g |
| Egg Whites (Raw) | 11 g |
| Lamb (Cooked) | 25 g |
| Milk (Whole, 1 cup) | 8 g |
| Yogurt (Plain, Greek) | 10 g |
| Cottage Cheese (Low Fat) | 11 g |
| Cheddar Cheese | 25 g |
| Sardines (Canned in Oil) | 24 g |
Top 15 Plant-Based Sources of Protein
| Plant Source | Protein (g per 100g) |
|---|---|
| Lentils (Cooked) | 9 g |
| Chickpeas (Cooked) | 8.9 g |
| Black Beans (Cooked) | 8.9 g |
| Kidney Beans (Cooked) | 8.7 g |
| Tofu (Firm, Cooked) | 17 g |
| Tempeh (Cooked) | 19 g |
| Edamame (Cooked) | 11 g |
| Quinoa (Cooked) | 4 g |
| Oats (Cooked) | 2.5 g |
| Pumpkin Seeds (Roasted) | 19 g |
| Almonds (Roasted) | 21 g |
| Chia Seeds | 17 g |
| Peanuts (Roasted) | 26 g |
| Sunflower Seeds | 20 g |
| Spinach (Cooked) | 5 g |
Protein-Rich Grains and Fortified Foods
| Grain/Food | Protein (g per 100g) |
|---|---|
| Whole Wheat Bread | 9 g |
| Brown Rice (Cooked) | 2.6 g |
| Barley (Cooked) | 3.1 g |
| Quinoa (Cooked) | 4.1 g |
| Oats (Dry) | 13 g |
| Fortified Breakfast Cereal | 6 – 8 g |
Nuts, Seeds, and Legumes
| Food | Protein (g per 100g) |
|---|---|
| Pistachios (Roasted) | 20 g |
| Cashews (Roasted) | 18 g |
| Walnuts | 15 g |
| Hazelnuts | 15 g |
| Chickpeas (Cooked) | 8.9 g |
| Lentils (Cooked) | 9 g |
| Green Peas (Cooked) | 5 g |
Fruits with Notable Protein Content
| Fruit | Protein (g per 100g) |
|---|---|
| Guava | 2.6 g |
| Avocado | 2 g |
| Blackberries | 2 g |
| Bananas | 1.1 g |
| Oranges | 0.9 g |
| Kiwi | 1.1 g |
| Raspberries | 1.5 g |
Recommended Daily Protein Intake
- Men (19+ years): 56 g/day
- Women (19+ years): 46 g/day
- Athletes/Active Individuals: 1.2 – 2.0 g/kg of body weight
- Pregnant/Breastfeeding Women: 71 g/day
Health Benefits of Protein
- Muscle Growth and Repair – Essential for building and repairing muscle tissue.
- Weight Management – Increases satiety and helps with fat loss.
- Immune Support – Strengthens immune function by aiding in antibody production.
- Hormone and Enzyme Production – Supports the synthesis of hormones and enzymes.
- Bone Health – Helps maintain bone density and strength.
Tips to Increase Protein Intake
- Include Protein in Every Meal – Combine animal and plant-based sources.
- Snack on Nuts and Seeds – High in protein and healthy fats.
- Incorporate Legumes – Add lentils, beans, and chickpeas to meals.
- Eat Eggs for Breakfast – A quick and easy source of complete protein.
- Use Greek Yogurt – Higher in protein than regular yogurt.
- Choose Lean Meats – Chicken, turkey, and fish are excellent low-fat sources.
- Add Protein Powders – Use whey, pea, or soy protein in smoothies.
Did You Know?
- Animal-based proteins are complete, providing all essential amino acids.
- Plant-based proteins can be combined (e.g., rice and beans) to form complete proteins.
- Quinoa and soy are two plant-based complete proteins.