What Is Protein & Where Do You Get It From – 100 Different Foods
@@Protein is one of the three macronutrients you need in your diet, it is essential for the growth, repair and maintenance of your body.@@
It provides energy at a rate of 4 calories per gram and after water is the most abundant compound in your body.
The majority is present in your muscles, but it can also be found in your skin and blood in lesser amounts.
Structurally proteins are large molecules made up of chains of amino acids. There are 20 amino acids in total and there are split into 2 categories, essential and non-essential.
Essential amino acids are 8 acids that are not naturally produced by the body and therefore have to provided by the diet.
Non-essential amino acids are the remaining acids that can be produced by the body and as a result, do not need to be provided by the body.
The 8 essential amino acids are;
Different foods contain different amounts of protein and this means that meat eaters can get all their essential amino acids from meat sources. Vegetarians, on the other hand, need to eat a combination of foods to ensure they get all 8 of the essential amino acids they need.
In regard to weight training, muscle building and fat loss, research has shown that your protein needs are between 0.6g and 0.9g per lb of bodyweight. This amount is sufficient to both build and/or maintain muscle mass depending on whether you’re gaining or losing weight.
To get your daily protein intake and all essential amino acids there are a variety of food sources you can choose.
Protein from animal sources contain the 8 essential amino acids you require in your diet and include; meat, seafood & dairy products.
Protein from plant sources contains a mix of the amino acids your require in your diet but to get all 8 vegetarians will need to combine food groups. Plant protein includes; nuts, seeds, pulse, legumes, cereals and grains.
A good addition to the diet for vegetarians and vegans meat alternatives can help to provide all 8 essential amino acids in the diet and assist you in meeting your daily protein intake goal.
Protein supplements, although useful in some circumstances are not essential to getting your daily protein intake. However, if you choose to use them they contain all the essential amino acids you need and often have the highest protein amount per 100gs.
What follows is a list of 100 food items and their protein values to help you make informed choices in your diet and consistently meet your daily protein needs. Please note that the following amounts are approximate values based on a 100g serving, unless otherwise stated and that total protein content may vary between brands and cooking methods.
Category One - Meat
|MEAT||PROTEIN PER 100G||NOTES|
|Turkey Bacon||30g||Approx. 4.7g Per Slice|
|Bacon||25g||Approx. 2.5g Per Slice|
|Lean Beef Mince||21g|
|Pork Sausage||20g||Approx. 4g Per Sausage|
|Chorizo Pork Sausage||18g|
Category Two - Seafood
|SEAFOOD||PROTEIN PER 100G||NOTES|
|Canned Tuna||26g||Varies By Brand|
Category Three - Dairy
|DAIRY||PROTEIN PER 100G||NOTES|
|Skimmed Milk||3.4g||Per 100ml|
|Semi-skimmed Milk||3.4g||Per 100ml|
|Whole Milk||3.2g||Per 100ml|
|Cheese Singles||3g Per Slice|
Category Four - Carbohydrate
|CARBS||PROTEIN PER 100G||NOTES|
Category Five - Legumes
|LEGUMES||PROTEIN PER 100G||NOTES|
Category Six - Vegetables
|VEGETABLES||PROTEIN PER 100G||NOTES|
Category Seven - Nuts
|NUTS||PROTEIN PER 100G||NOTES|
Category Eight - Meat Alternatives
|MEAT ALTERNATIVES||PROTEIN PER 100G||NOTES|
Category Nine - Supplements
|SUPPLEMENTS||PROTEIN PER 100G||NOTES|
|Branch Chain Amino Acids||100g||10g Per Serving|
|Whey Protein Powder||90g||23g Per Serving|
|Soy Protein Powder||90g||27g Per Serving|
|Casein Protein Powder||88g||26 Per Serving|
|Hemp Protein Powder||54g||16g Per Serving|
Protein is widely available from a number of sources and knowing how much protein is available in different foods is useful when planning your diet to ensure you hit both your protein and your other macronutrient goals.