What Is Protein & Where Do You Get It From

What Is Protein And Where Do You Get It From

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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;

  • Leucine
  • Isoleucine
  • Valine
  • Threonine
  • Methionine
  • Phenylalanine
  • Tryptophan
  • Lysine

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.

Animal Protein

Protein from animal sources contain the 8 essential amino acids you require in your diet and include; meat, seafood & dairy products.

Plant Protein

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.

Meat Alternatives

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

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
Beef Jerky 33g
Turkey Bacon 30g Approx. 4.7g Per Slice
Vension 30g
Turkey Breast 29g
Ostrich 28g
Chicken Breast 26g
Bison 25g
Bacon 25g Approx. 2.5g Per Slice
Chicken Thigh 24g
Ribeye Steak 24g
T-bone Steak 24g
Turkey Mince 23g
Rump Steak 22g
Pork Chop 21g
Lean Beef Mince 21g
Pork Sausage 20g Approx. 4g Per Sausage
Chorizo Pork Sausage 18g
Lamb Loin 16g

Category Two - Seafood

SEAFOOD PROTEIN PER 100G NOTES
Bluefin Tuna 30g
Canned Tuna 26g Varies By Brand
Skipjack Tuna 22g
Prawns 21g
Scallops 21g
Sardines 21g
Salmon 20g
Shrimp 20g
Octopus 20g
Mackerel 19g
Squid 18g
Atlantic Cod 18g
Seabass 18g
Mussels 17g
Halibut 14g
Oysters 19g

Category Three - Dairy

DAIRY PROTEIN PER 100G NOTES
Parmesan 38g
Mozzarella 28g
Swiss Cheese 27g
Cheddar 25g
Goats Cheese 22g
Brie 21g
Halloumi 20g
Camembert 20g
Feta Cheese 14g
Quark 13g
Cottage Cheese 11g
Greek Yogurt 10g
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
Quinoa 13g
Couscous 12g
Oats 13g
Pitta Bread 9g
Pasta 9g
Wrap 7g
Noodles 4.5g
White Rice 3g
Brown Rice 2.5g
Polenta 2g
White Potato 2g
Sweet Potato 1g

Category Five - Legumes

LEGUMES PROTEIN PER 100G NOTES
Soyabean 36g
Kidney Beans 24g
Black Beans 21g
Pinto Beans 21g
Pumpkin Seeds 19g
Chickpeas 19g
Flaxseed 18g
Chia Seeds 17g
Edamame Beans 11g
Lentils 9g
Peas 5g

Category Six - Vegetables

VEGETABLES PROTEIN PER 100G NOTES
Kale 4.3g
Mushrooms 3.1g
Spinach 3g
Broccoli 2.8g
Avocado 2g
Cauliflower 1.9g
Beetroot 1.6g
Yam 1.5g
Squash 1.2g

Category Seven - Nuts

NUTS PROTEIN PER 100G NOTES
Peanuts 26g
Almonds 21g
Pistachios 20g
Cashews 18g
Walnuts 15g
Brazil Nuts 14g
Macadamia 8g

Category Eight - Meat Alternatives

MEAT ALTERNATIVES PROTEIN PER 100G NOTES
Seitan 21g
Tempeh 19g
Quorn Mince 14g
Tofu 8g

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

Summing Up

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.

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